Standing Yoga SealSave PDF
Dandayamana Yoga Mudrasana
dahn-dah-yahm-nah yo-gah moo-DRAH-sah-nah
Strengthens legs, opens shoulders and chest
Tones abdominal organs
Brings mental and physical energy
How to perform Standing Yoga Seal
- Stand with your feet hip-width apart. Bring feet parallel. Reach your hands toward the sky with an inhale, palms facing each other.
- Bend your knees with an exhale and shift your hips back and down.
- Interlock your fingers behind you with an inhale. Open your chest.
- Bend forward with an exhale, keeping your knees bent. Draw your chest toward your thighs and reach your arms up and forward. Relax your neck.
- Lift your torso with an inhale, release your hands and reach your hands toward the sky.
- Repeat this movement.
Alignment cues
- Draw shoulder blades together
- Keep neck in line with spine
- Keep knees bent, aligned over ankles
- Inhale and reach arms up, exhale and bend knees
- Inhale and interlock fingers
- Exhale and bend forward
Avoid this pose if you have high blood pressure.
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More yoga poses to discover
Standing Yoga Seal (Dandayamana Yoga Mudrasana in Sanskrit) is a beginner yoga pose that belongs to the forward bends and inversions and standing and warm-ups categories. This asana targets hamstrings, quadriceps, shoulders and upper back & lower traps, and also involves chest, glutes & hip flexors, spine and triceps muscles. Standing yoga seal tones abdominal organs; strengthens legs, opens shoulders and chest and also brings mental and physical energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
