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Embrace the Power of Dandayamana Mudrasana (Standing Yoga Seal Pose)

Updated: 4 days ago

Yoga is a transformative practice that blends physical postures, breath control, and mindfulness. Among its myriad poses, Dandayamana Mudrasana, or the Standing Yoga Seal, is a unique asana that promotes balance, strength, and inner calm. This pose invites you to explore the harmony between your body and mind, making it a profound addition to your yoga routine.

Seal Pose

Dandayamana Mudrasana, also known as the Standing Yoga Seal, is a standing forward bend combined with a hand clasp behind the back. This pose is a beautiful blend of strength and flexibility, offering a full-body stretch while encouraging mental focus and calmness. It's a standing posture that grounds you physically and mentally, promoting a sense of stability and inner peace.

The name "Dandayamana Mudrasana" comes from several Sanskrit words:

  • Dandayamana: Standing

  • Mudra: Seal or gesture

  • Asana: Pose

Together, they translate to the "Standing Yoga Seal Pose," reflecting the seal-like gesture of the hands behind the back while standing in a forward bend.

Dandayamana Mudrasana is pronounced as: Dahn-dah-yah-MAH-nuh MOO-drah-suh-nuh

Anatomy of Dandayamana Mudrasana (Standing Yoga Seal Pose)

This pose engages multiple muscle groups and body parts:

  • Legs: Strengthens and stretches the hamstrings, calves, and quadriceps.

  • Back: Elongates the spine and releases tension in the lower back.

  • Shoulders and Arms: Opens the shoulders and stretches the arms.

  • Core: Engages the abdominal muscles for balance and support.

The Standing Yoga Seal is a comprehensive pose that enhances both flexibility and strength while promoting a sense of calm and focus.

How to Perform Dandayamana Mudrasana (Standing Yoga Seal Pose)

  1. Start in Tadasana (Mountain Pose): Stand tall with your feet hip-width apart, and arms relaxed by your sides.

  2. Clasp Your Hands: Interlace your fingers behind your back, palms facing each other.

  3. Inhale and Lengthen: Inhale deeply, extending your arms and lifting your chest.

  4. Exhale and Fold Forward: As you exhale, hinge at your hips and fold forward, bringing your chest toward your thighs.

  5. Engage Your Legs: Keep your legs straight and strong, engaging your quadriceps.

  6. Reach Up and Over: Allow your arms to extend up and over your head, deepening the stretch in your shoulders.

  7. Relax Your Neck: Let your head hang naturally, maintaining a long spine.

  8. Breathe and Hold: Breathe deeply and hold the pose for 30 seconds to 1 minute.

Seal Pose

When to Do It

Dandayamana Mudrasana can be practiced at any time during your yoga session, but it's particularly beneficial in the middle or towards the end when your muscles are warmed up and more pliable. This ensures you can safely deepen the stretch and fully benefit from the pose.

Preparatory Poses

  • Uttanasana (Standing Forward Bend): Warms up the hamstrings and prepares the spine.

  • Garudasana (Eagle Pose): Opens the shoulders and improves balance.

  • Adho Mukha Svanasana (Downward-Facing Dog): Stretches the entire back body and arms.

Follow-Up Poses

  • Tadasana (Mountain Pose): To realign and ground yourself.

  • Uttanasana (Standing Forward Bend): To further stretch the hamstrings and spine.

  • Bhujangasana (Cobra Pose): To open the chest and counterbalance the forward bend.


Dandayamana Mudrasana is associated with the Anahata (Heart Chakra). This chakra is the center of love, compassion, and emotional balance. By opening the shoulders and chest, this pose stimulates the Heart Chakra, promoting feelings of openness and emotional well-being.

Heart Chakra

Mantra for This Pose

Chanting the mantra can deepen your practice of Dandayamana Mudrasana. This mantra evokes compassion and helps you stay centered and present in the pose.

“Om Mani Padme Hum”

Alignment Cues

  • Keep your legs active and straight.

  • Ensure your hips stay level as you fold forward.

  • Maintain a long spine, avoiding rounding the back excessively.

  • Let your arms extend naturally without forcing the stretch.

Duration of Hold

Hold Dandayamana Mudrasana for 30 seconds to 1 minute, gradually increasing the duration as your flexibility and strength improve.


In this pose, your drishti (gaze) should be inward, focusing on the sensations within your body and your breath. This inward focus enhances your connection to the pose and deepens your meditative state.

Physical & Spiritual Awareness

Physically, Dandayamana Mudrasana stretches and strengthens the legs, back, and shoulders. Spiritually, it promotes introspection, grounding, and emotional balance. The combination of a deep forward bend with an expansive arm stretch helps release physical tension and encourages a sense of openness and peace.

Beginners’ Tips

  • If you're new to this pose, use a yoga strap to hold your hands behind your back.

  • Keep a slight bend in your knees if your hamstrings are tight.

  • Focus on maintaining a long spine rather than how far you can fold forward.

Who Should Not Do It

  • Individuals with severe back or shoulder injuries.

  • Those with high blood pressure should avoid holding the pose for too long.

  • Pregnant women should avoid this pose due to the forward bend.

Who Should Do It

  • Practitioners looking to improve their flexibility and balance.

  • Those seeking to release shoulder tension and improve posture.

  • Individuals aim to enhance their emotional well-being and openness.

Benefits of Dandayamana Mudrasana (Standing Yoga Seal)

  • Physical Benefits: Improves flexibility in the hamstrings, shoulders, and spine. Strengthens the legs and core.

  • Mental Benefits: Promotes mental clarity, focus, and a sense of calm. Encourages introspection and emotional balance.

  • Spiritual Benefits: Opens the Heart Chakra, fostering feelings of love and compassion.

Variations of Dandayamana Mudrasana (Standing Yoga Seal)

  • With Bent Knees: For those with tight hamstrings, keeping the knees slightly bent can make the pose more accessible.

  • Wide-Legged Forward Bend: Perform the pose with legs wider apart to deepen the stretch in the inner thighs and groin.

Modifications for Dandayamana Mudrasana (Standing Yoga Seal)

  • Using a Yoga Strap: Hold a yoga strap between your hands if clasping them together is challenging.

  • Supported Forward Bend: Place a block under your hands or head for support if you can't reach the floor.

Common Mistakes

  • Rounding the Back: Focus on keeping the spine long and extended.

  • Locking the Knees: Keep the knees slightly bent to avoid hyperextension.

  • Forcing the Arms: Let your arms extend naturally without forcing them into an uncomfortable position.

Safety and Precautions

  • Warm up thoroughly before attempting this pose to prevent injury.

  • Listen to your body and avoid pushing beyond your limits.

  • Use props and modifications as needed to ensure comfort and safety.

Additional Preparation Tips

Direction to Face: Traditionally, facing east during your practice can harness the energy of the rising sun, symbolizing new beginnings and clarity.

What to Wear: Wear comfortable, stretchy clothing that allows free movement of your arms and legs.

Suitable Place and Essential Oil/Fragrance: A quiet, clean space with calming essential oils like lavender or eucalyptus can enhance relaxation and focus.

Music for This Pose: Soft, instrumental music or nature sounds can create a serene environment, allowing you to turn inward more easily.

Dandayamana Mudrasana (Standing Yoga Seal) is a powerful yoga pose that combines physical challenge with mental calm. It stretches and strengthens the entire body while promoting introspection and emotional balance. Whether you're looking to enhance your flexibility, reduce stress, or deepen your connection to your inner self, this pose is a valuable addition to your yoga practice. Approach it with patience, mindfulness, and a spirit of exploration, and let the transformative journey of yoga unfold.

Happy yoga-ing!


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About the Author

Namaste! I'm Pooja Chauhan

A Yoga Alliance Certified Yoga Teacher and a practitioner. Diving deep into the realm of yoga heritage to revive its original teachings to create a significant impact in preserving and sharing culture with the world.

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