Standing Yoga Seal - Dandayamana Mudrasana

Standing Yoga Seal - YanvaYoga


Standing Yoga Seal or Dandayamana Mudrasana (DAHN-DAY-YAHM-NAH-MOO-DRAHS-ANNA) – also known as Standing Yoga Mudra Pose – offers a great stretch for the arms, shoulders, chest, legs, and upper back, and is a good pose for those who spend a lot of time sitting at a computer. It helps loosen up tight muscles in the upper back and neck, and is also believed to improve mental functions and harmonize the heart and mind.
This beginner-level pose is thought to help open the Heart chakra, and is a good one to include in any heart-chakra-focused sequences.
Standing Yoga Seal is often practiced at the halfway point of a yoga class, once the muscles of the body are warm and able to release into the stretch.
The hands begin together behind the back and then are lifted as the body moves forward, providing a strong stretch for the front of the chest and helping to open the shoulders. The forward fold stretches the hamstrings and the muscles of the back of the body, helping to release tension. This posture is an inversion, as the head is lowered to a level below the heart.

Step-by-Step Instructions

Step 1
Begin in Mountain pose and take a step, widening your legs approximately 3-4 feet apart, transitioning into the Five Pointed Star. As you inhale, bring your arms behind you and interlace your fingers, drawing the shoulder blades together. Lift your chest and direct your gaze upward, towards the ceiling.
Step 2
Exhale and hinge at the hips, allowing your chest to move forward. Simultaneously, extend your arms up and forward. Let your head hang naturally, with a relaxed neck.
Step 3
Maintain straight arms and legs throughout the pose. If you notice your weight shifting towards your heels, make an effort to shift it slightly forward.
Step 4
Take deep breaths and hold the posture for a duration of 4-8 breaths, allowing yourself to find stability and grounding.
Step 5
To release the pose, maintain the squeeze of your shoulder blades together as you inhale and gradually rise back up. Take a deep breath, expanding your belly and chest. As you exhale, release the interlaced fingers and lower your arms to your sides.

Benefits and Contraindications


Increases blood circulation in the upper body, and strengthens the muscles of the pelvis, lower back, hips and abdomen.

Increases shoulder mobility, stretches the torso, and engages the shoulder muscles, helping it to become stronger

Stretches and massages your spine

Strengthening your shoulders and neck

Helps in reducing stress and anxiety


High blood pressure

Chronic head, neck, shoulder, back, arms injuries

Photo poses in different angles

Modifications and Props for Beginners

  • You can practice the pose with your back against a wall for added stability.
  • If you have tight hamstrings, you can bend your knees slightly to make the pose more accessible.
  • If you have low back pain, you can perform the pose with your hands on your hips instead of clasping them behind your back.
  • A yoga strap can be helpful if you have limited flexibility in your shoulders or cannot comfortably clasp your hands behind your back. Simply hold onto the strap with both hands, and use it to create a comfortable distance between your hands.

Useful Tips

  • Those starting with the standing yoga seal pose should bear in mind that a tight chest and hamstrings tend to restrict movement and hence you should do some amount of light stretching or warm-ups before getting into this pose.

Frequently Asked Questions

What are some common mistakes to avoid when practicing Standing Yoga Seal?

Common mistakes include collapsing into the standing hip, rounding the shoulders, and lifting the chin. It is important to keep the standing leg strong and engaged, shoulders relaxed and down, and gaze forward to maintain proper alignment.

Can anyone practice Standing Yoga Seal?

While this pose is accessible to many people, it may be challenging for those with certain injuries or conditions, such as ankle or knee pain, low back pain, or high blood pressure. It is important to listen to your body and consult with a qualified yoga teacher or healthcare provider if you have any concerns.

What if I can't clasp my hands behind my back?

If you cannot comfortably clasp your hands behind your back, you can use a strap to create a comfortable distance between your hands, or simply rest your hands on your hips.

Can I practice Standing Yoga Seal if I have low back pain?

If you have low back pain, it’s important to modify the pose by keeping your hands on your hips or avoiding the pose altogether. Consult with a healthcare professional or a yoga teacher for guidance.

How long should I hold the pose?

You can hold the pose for 30 seconds to 1 minute on each side. Gradually increase the duration as you become more comfortable and confident in the pose.


Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.