Seal Pose

How to

1. Begin by lying on your stomach, legs extended behind you, hip-width apart and arms resting beside your body.
2. Place your hands flat on the floor, slightly wider than your shoulders, with fingers pointing forward.
3. On an inhale, press into your palms to lift your chest and head off the ground, straightening your arms as much as comfortable.
4. Allow your lower back to gently arch while keeping your shoulders relaxed and away from your ears.
5. Engage your glutes lightly to support your lower back, and let your gaze be soft, looking slightly upwards or forward.
6. Maintain a steady and deep breath, feeling the expansion in your chest and abdomen.
7. To exit, slowly lower your chest back to the ground on an exhale, and rest your arms beside your body.

Benefits

• Stretches the front body, including the abdomen, chest, and throat.
• Improves spinal flexibility, particularly in the lower back.
• Stimulates the kidneys and adrenal glands, promoting energy flow.
• Reduces stress and tension by encouraging deep breathing and relaxation.
• Can help alleviate lower back pain through gentle extension and strengthening.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher