Gaze soft, chin levelSpine long, lift from the sternumBent heel at the inner thighChest lifted, shoulders softHold the big toeGreat Seal
Mahāmudrā
Read what the gnome says
Great Seal! Sit with one leg long and the other heel gently toward the groin. Inhale tall, then fold forward and hold the extended foot or shin. Keep the spine long, don't round hard. Neck relaxed, no forcing. Breathe slowly, and switch sides. A seal of calm.
Works on Hamstrings · Calves · Spinal erectors
How to do it
- Sit with one leg extended and the other heel drawn in toward the inner thigh.
- Inhale and lift the chest; on the exhale hinge forward and hold the big toe or the foot.
- Keep the spine long, soften the breath and hold, then switch sides.
Common mistakes
- Don’t round the spine to reach further.
- Don’t pull on the foot or force the stretch.
- Don’t let the extended knee roll outward.
Benefits
- Stretches the hamstrings and the back of the body.
- Quietens the mind and slows the breath.
- Releases tension in the back and neck.
Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Forward Fold
Big Toe PoseIntermediate
Half Bound Lotus Seated Forward BendIntermediate
Head-to-Knee Pose BIntermediate
Head-to-Knee Pose CIntermediate
Heron PoseIntermediate
Intense Side Stretch (Pyramid)Intermediate
Practised by real people
Share your own version of this pose: it helps others practise and puts your profile in front of the community.