How to Assume the Great Seal in Yoga
The Great Seal, or Maha Mudra, is one of the many forward bends in yoga. It stretches the spine, shoulders and legs while calming the mind and settling the digestion. It is believed that the practice of the Great Seal corrects problems with indigestion and obstruction of the bowels. Since this pose uses elements of other, more familiar poses, the Great Seal can be easily added to any sequence of postures.
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Instructions
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Assuming the Great Seal in Yoga
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1
Take your place on the mat and sit in Staff, or Dandasana, with your legs fully extended out in front of you and your arms hanging to your sides.
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2
Draw the heel of your right foot into your right groin, bending at the right knee and positioning the top of your right foot onto the floor. It may not touch fully, so pay attention that at least the majority of the foot is positioned this way. As you draw your right foot close to you, make sure your left leg remains extended out in front of you.
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3
Reposition your torso so it is turned slightly to the left so it faces your left leg.
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4
Bending at the hips, lean forward and reach your hands out over your left leg. As you reach forward, extend your arms from your shoulders to the tips of your fingers while keeping your spine long.
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5
Grab a hold of the big toe of your left foot with both hands. As you inhale, lift your upper body and roll your shoulders back slightly to open your chest.
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6
Let your head fall forward, lengthening your spine up through the neck. Hold this position for 30 to 60 seconds.
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7
As you exhale, come back to Staff and repeat Steps 2 to 6 on the other side of the body.
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Tips & Warnings
If the knee of your extended leg remains bent during the stretch, position a folded blanket just underneath your knee to support it fully.
