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Dandayamana Yoga Mudrasana (Standing Yoga Seal Pose): Steps Guide, Benefits & Modifications

Have you ever wished for a yoga pose that not only strengthens your body but also calms your mind and connects you to your inner self? Look no further, because Dandayamana Yoga Mudrasana, also known as the Standing Yoga Seal Pose, might just be the answer you've been seeking. This powerful asana combines strength, balance, and flexibility, offering numerous benefits for both your physical and spiritual well-being. Let's dive deeper into this pose and explore its meaning, steps, benefits, and more.

Dandayamana Yoga Mudrasana (Standing Yoga Seal Pose)

Dandayamana Yoga Mudrasana is derived from Sanskrit words: "Dandaya" meaning "stick," "mudra" meaning "seal," and "asana" meaning "pose." When you perform this pose, your body resembles a straight, upright stick, hence the name. This pose symbolizes inner strength, stability, and the ability to overcome obstacles in life.

How to Perform Dandayamana Yoga Mudrasana (Standing Yoga Seal Pose)

To perform Dandayamana Yoga Mudrasana, follow these steps:

  1. Stand tall with your feet together and your arms resting at your sides.

  2. Inhale deeply and raise your arms overhead, interlocking your fingers with your index fingers pointing upward.

  3. Exhale slowly while maintaining the interlocked fingers and extend your arms upward, keeping them close to your ears.

  4. Keep your gaze forward and fix your eyes on a point in front of you for better balance.

  5. Ground your feet firmly into the ground, distributing your weight evenly on both feet.

  6. As you exhale, slowly bend your upper body to the right, feeling a deep stretch along your left side.

  7. Hold the pose for a few breaths, maintaining a steady rhythm of inhalation and exhalation.

  8. Inhale and return to the center.

  9. Exhale and repeat the stretch to the left side.

  10. Return to the center and release your arms down to your sides, coming back to the starting position.

Dandayamana Yoga Mudrasana (Standing Yoga Seal Pose)

When To Perform It

Dandayamana Yoga Mudrasana can be practiced at any time of the day. However, it is best to perform this pose on an empty stomach, preferably in the morning. If you're unable to practice it in the morning, ensure that you have a gap of at least four to six hours after a meal.

Preparatory Poses

Before attempting Dandayamana Yoga Mudrasana, it's beneficial to warm up your body and prepare yourself with the following poses:

  1. Tadasana (Mountain Pose): This foundational pose helps you align your body and find your center.

  2. Trikonasana (Triangle Pose): Trikonasana stretches your legs and opens up your chest, preparing you for the lateral stretch in Dandayamana Yoga Mudrasana.

  3. Utthita Parsvakonasana (Extended Side Angle Pose): This pose strengthens your legs and increases your flexibility, further preparing your body for lateral movement in the Standing Yoga Seal Pose.

Follow-up Poses

After practicing Dandayamana Yoga Mudrasana, you can try the following poses to complement your practice and maintain the benefits:

  1. Vrikshasana (Tree Pose): Vrikshasana improves your balance and stability, enhancing the effects of the Standing Yoga Seal Pose.

  2. Padangusthasana (Big Toe Pose): This pose stretches your hamstrings and calves, providing a gentle release after the intense stretch of Dandayamana Yoga Mudrasana.

  3. Savasana (Corpse Pose): Savasana allows your body to relax and integrate the benefits of the asanas you've performed.


Dandayamana Yoga Mudrasana primarily activates the Manipura (Solar Plexus) Chakra. This energy center is located in the abdominal region and is associated with personal power, self-confidence, and transformation. By practicing this pose, you stimulate and balance the Manipura Chakra, enhancing your sense of self and inner strength.

Manipura Chakra (solar plexus chakra)

Mantra for this Pose

While performing Dandayamana Yoga Mudrasana, you can chant the mantra "Ram" to further connect with the energy of the Manipura Chakra. Repeat this mantra silently or aloud during the pose to deepen your focus and intention.

Alignment Cues

To ensure proper alignment in Dandayamana Yoga Mudrasana, keep the following cues in mind:

  1. Maintain a neutral spine: Avoid arching your back or rounding your shoulders. Keep your spine straight and lengthened throughout the pose.

  2. Engage your core: Activate your abdominal muscles to support your spine and maintain stability in the pose.

  3. Keep your chin parallel to the ground: Avoid tilting your head up or down. Find a comfortable position where your neck feels relaxed and aligned with your spine.

  4. Distribute your weight evenly: Ground both feet into the floor, spreading your weight evenly between the balls and heels of your feet.

  5. Breathe deeply: Focus on slow, steady breaths throughout the pose. Inhale to lengthen your spine, and exhale to deepen the stretch.

  6. Listen to your body: Honor your body's limitations and modify the pose if needed. Find a balance between effort and ease, avoiding any pain or discomfort.

Duration of Hold

As a beginner, start by holding Dandayamana Yoga Mudrasana for 30 seconds on each side. With regular practice, gradually increase the duration to one minute or longer, depending on your comfort level. Remember to breathe deeply and maintain your focus during the hold.


In Dandayamana Yoga Mudrasana, maintain a steady gaze or "drishti" on a fixed point in front of you. Fixing your eyes on a single point helps improve your balance and concentration, allowing you to experience the full benefits of the pose.

Physical & Spiritual Awareness

Dandayamana Yoga Mudrasana offers both physical and spiritual awareness. Physically, this pose stretches the sides of your body, improving flexibility and posture. It strengthens your core, legs, and arms, building stability and stamina. Spiritually, this pose encourages a sense of inner strength, balance, and focus, connecting you to your deeper self.

Beginners' Tips

If you're new to Dandayamana Yoga Mudrasana, consider these tips to make your practice more enjoyable and safe:

  1. Start with a shorter hold: Begin with shorter durations and gradually increase the hold time as you build strength and flexibility.

  2. Use props for support: If reaching your hands overhead is challenging, use a strap or towel between your hands to aid in the stretch.

  3. Take breaks if needed: If you feel fatigued or overwhelmed, take breaks between sides or release the pose altogether. Listen to your body and honor its needs.

  4. Seek guidance from a teacher: If you're uncertain about the pose or need personalized assistance, consult a qualified yoga teacher who can guide you through the practice.

Who Should Not Do It

Although Dandayamana Yoga Mudrasana has numerous benefits, it may not be suitable for everyone. Avoid this pose if you have any of the following conditions:

  1. High blood pressure

  2. Heart problems

  3. Recent or chronic injuries to the spine, shoulders, or hips

  4. Pregnancy

  5. Vertigo or dizziness

  6. Migraines or severe headaches

Always consult your healthcare provider or a qualified yoga instructor before attempting this pose if you have any underlying health concerns.

Who Should Do It

Dandayamana Yoga Mudrasana is suitable for individuals who have a regular yoga practice and are looking to deepen their practice. It is especially beneficial for those seeking improved balance, core strength, and flexibility. If you feel physically and mentally prepared and do not have any contraindications, you can explore the benefits of this pose.

Benefits of Dandayamana Yoga Mudrasana

Practicing Dandayamana Yoga Mudrasana regularly can bring about a range of physical, mental, and emotional benefits. Some notable benefits of this pose include:

  1. Strengthening of the legs, core, and upper body

  2. Increased flexibility in the spine, shoulders, and hips

  3. Improved posture and body alignment

  4. Enhanced balance and stability

  5. Stimulation of the Manipura Chakra, boosting self-confidence and personal power

  6. Calming of the mind and reduction of stress and anxiety

  7. Increased focus and concentration

  8. Improved digestion and metabolism

  9. Stretching and toning of the side body and waist

  10. Cultivation of inner strength and resilience

Modifications for Dandayamana Yoga Mudrasana

If you find Dandayamana Yoga Mudrasana challenging or need to modify the pose due to physical limitations, consider the following modifications:

  1. Use a chair for support: Place one hand on a chair or wall for balance and stability while performing the lateral stretch.

  2. Bend your knees slightly: If you have tight hamstrings or find it difficult to keep your legs straight, bend your knees slightly to alleviate the strain.

  3. Reduce the range of motion: Instead of bending deeply to the side, perform a smaller lateral stretch that suits your body's comfort level.

  4. Focus on the upper body: If the leg positioning is challenging, focus on the upper body movement by keeping your legs hip-distance apart and performing the stretch with your arms.

Remember, modifications are not a sign of weakness but rather a way to adapt the pose to your unique needs and abilities. Listen to your body and make adjustments accordingly.

Common Mistakes

When practicing Dandayamana Yoga Mudrasana, watch out for these common mistakes and try to avoid them:

  1. Arching or collapsing the lower back: Maintain a neutral spine to protect your lower back and ensure proper alignment.

  2. Shrugging the shoulders: Keep your shoulders relaxed and away from your ears throughout the pose. Avoid hunching or tensing your shoulders.

  3. Forcing the stretch: Respect your body's limitations and avoid pushing beyond your comfortable range of motion. The stretch should feel challenging but not painful.

  4. Holding your breath: Remember to breathe deeply and steadily throughout the pose. Avoid holding your breath, as it can cause tension and disrupt your balance.

Safety and Precautions

While Dandayamana Yoga Mudrasana is generally safe for most individuals, it's essential to practice with caution and adhere to these safety guidelines:

  1. Avoid sudden movements or jerks: Move slowly and mindfully into and out of the pose to prevent strain or injury.

  2. Listen to your body: If you experience pain or discomfort, modify the pose or release it altogether. Never force your body into a position that feels painful.

  3. Work within your limitations: Respect your body's current abilities and gradually progress over time. Do not compare yourself to others or push beyond your limits.

  4. Seek guidance if needed: If you're uncertain about the pose or have any specific concerns or conditions, consult a qualified yoga instructor or healthcare professional for guidance.

Additional Preparation Tips

To enhance your experience and create a harmonious environment for practicing Dandayamana Yoga Mudrasana, consider the following:

Direction to face: It is beneficial to face the east while performing this pose as it aligns with the rising sun and symbolizes new beginnings and vitality.

What to wear for this pose: Choose comfortable and breathable clothing that allows for ease of movement. Opt for clothing that does not restrict your range of motion and keeps you cool during the practice.

Suitable place and essential oil or fragrance: Find a quiet and well-ventilated space where you can practice without distractions. Consider using essential oils or fragrances like lavender, sandalwood, or citrus to create a calming and invigorating ambiance.

Music for this Pose: Play soft instrumental music or soothing melodies to create a serene atmosphere during your practice. Choose music that resonates with your intentions and helps you find a sense of calm and focus.

By incorporating these additional elements into your practice, you can create a holistic and enjoyable experience while performing Dandayamana Yoga Mudrasana.

In conclusion, Dandayamana Yoga Mudrasana, the Standing Yoga Seal Pose, offers a wonderful opportunity to strengthen your body, find balance, and connect with your inner self. Through its physical and spiritual benefits, this pose encourages you to cultivate strength, stability, and self-confidence. Remember to practice with awareness, honor your body's limitations, and seek guidance when needed. Embrace the journey of Dandayamana Yoga Mudrasana and experience the transformative power it holds.

Happy yoga-ing, everyone!


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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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