How to Do a Standing Yoga Mudra Pose

Standing yoga mudra pose is a forward bending posture that helps to open the shoulder area. It also provides a great stretch for the chest muscles. Since it is a forward bending posture, you will also stretch the hamstrings muscles as well. It takes the body into an inverted position. This is very beneficial for the circulatory and immune system. If your back is sensitive, keep your knees bent when moving in and out.

Difficulty: Easy

Instructions

1. Stand up straight with the legs wide apart. Turn the feet out slightly. Clasp your hands behind your back.

2. Bend your knees. The more you bend the knees, the gentler this pose is on your back. Start to slightly arch the low back. Reach the buttocks back as if you were about to sit in a chair.

3. Bend forward and let your hands lift off of your body. Let the head hang loose. You can gentle shake the head side to side (and up and down) to release any tension. If your back is sensitive, keep the knees bent as much as you need. If it is comfortable to do so, you can straighten your knees.

4. Relax your shoulders. Lift the hands up over your head as far as comfortable. Keep the abdominal muscles contracted to support your back. Hold for five to ten deep breaths.

5. To release, bend the knees, tighten the abdominal muscles and pull up with your hands. Come out slowly and with control.If this stretch is too much on the shoulders, you can hold onto a yoga strap or towel instead of clasping the hands.

Tips & Warnings

• Use caution with this pose if you have untreated high blood pressure or eye conditions where you should avoid dropping the head down. Check with your physician if you have any concerns about this posture.

Resources

• Standing Yoga Mudra

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