How to Do a Kneeling Mudra Yoga pose

Yoga mudra posture is typically done from a standing position. It is a great stretch for the lower back, chest and shoulders. Since it is a forward-bending posture, some find that it places too much strain on the lower back. However, bending the knees can help take pressure of the back. There is also a kneeling version that can be done that still works to stretch the shoulders without having to be in a standing forward bend.

Difficulty: Easy

Instructions

1. Start by kneeling on the floor, and then sit the hips onto the feet. This posture is more challenging if the knees are tight together, or you can make it easier by bringing the knees slightly apart.

2. Reach your hands back and clasp them behind your back. Press the shoulders down and away from the ears. Squeeze the shoulder blades together.

3. Come back up to kneeling. Bending forward from the hips, place your forehead lightly down on the ground. It is very important that you do not put any weight on your forehead. It is just lightly touching the ground. Keep your weight in your legs and your abdominal muscles contracted.

4. Lift your hands off your body and overhead as much as possible. If you want to go into a deeper bend, you can place the top of your head on the ground. But again, be very careful that you do not put any weight on your head.

5. Hold for 5 to 10 deep breaths. Focus on relaxing the shoulders, and lifting the arms and hands off your body as far as you can.

6. Release by tightening your abdominal muscles and pulling up with your arms. Return to a kneeling position with control.

Tips & Warnings

• Remember to protect your neck from injury. Do not put any weight on your head when holding this posture!

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