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Yoga Poses Guide
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Standing Yoga Seal

Dandayamana Yoga Mudrasana

dahn-dah-yahm-nah yo-gah moo-DRAH-sah-nah
Standing Yoga Seal
Strengthens legs, opens shoulders and chest
Tones abdominal organs
Brings mental and physical energy

How to perform standing yoga seal

  1. Stand with your feet hip-width apart. Bring feet parallel. Reach your hands toward the sky with an inhale, palms facing each other.
  2. Bend your knees with an exhale and shift your hips back and down.
  3. Interlock your fingers behind you with an inhale. Open your chest.
  4. 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.
  5. Lift your torso with an inhale, release your hands and reach your hands toward the sky.
  6. 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 and quadriceps and shoulders and upper back & lower traps and also involves chest and glutes & hip flexors and spine and triceps muscles. Standing yoga seal stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases 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.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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