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Backbend Asana · Elementary (Level 2) · Catalog #800095

Seal Pose Bhujangasana (yin)

The yin version of a prone backbend with straight arms and a long hold. Deep compression of the lumbar spine over minutes rather than seconds.

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Seal Pose (Bhujangasana (yin)) — Backbend Yoga Posture Illustration

Seal Pose (Bhujangasana (yin)) — Backbend posture targeting Lower Back, Chest, Abs · Slow and quiet breath · Forward drishti.

Vāta: Pacifies (-1) Pitta: Neutral (0) Kapha: Pacifies (-1)
Sanskrit Name
Bhujangasana (yin)
Posture Family
Backbend
Difficulty
Elementary (Level 2)
Recommended Hold
120 seconds
Breath Pattern
Slow and quiet
Drishti (Gaze)
Forward
Target Muscles
Lower Back, Chest, Abs
Energy Expenditure
2.4 METs

Alignment, Breath & Drishti Cues for Seal Pose

Seal Pose (Bhujangasana (yin)) belongs to the Backbend posture family and engages the Lower Back, Chest, Abs at an intensity of approximately 2.4 METs. The yin version of a prone backbend with straight arms and a long hold. Deep compression of the lumbar spine over minutes rather than seconds.

  • Breath Rhythm: Maintain Slow and quiet throughout the 120-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Lower Back, Chest, Abs.
  • Minimum Recommended Age: 8 years (96 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 120 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Low back injury

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