Palms joined, arms longKnee softHead heavy, neck longShoulders softAnkles crossedPsychic Union Pose
Yogamudrāsana
Read what the gnome says
Psychic Union Pose! Sit in a cross-legged shape, as comfortable as your hips allow. Hands behind the back, then fold forward from the hips and let your forehead come toward the floor. Keep the sit bones heavy, no forcing the knees. Breathe slowly and let the mind go quiet.
Works on Spinal erectors · Hip rotators · Deltoids
How to do it
- Sit in Lotus or a comfortable cross-legged seat.
- Raise the arms, join the palms and lengthen the spine.
- Fold forward from the hips, arms reaching ahead, head resting, and breathe slowly.
Common mistakes
- Don’t force the lotus: sit cross-legged if the knees complain.
- Don’t round the lower back first: hinge from the hips.
- Don’t strain the shoulders to keep the palms together.
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.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Forward Fold
Big Toe PoseIntermediate
Great SealIntermediate
Half Bound Lotus Seated Forward BendIntermediate
Head-to-Knee Pose BIntermediate
Head-to-Knee Pose CIntermediate
Heron PoseIntermediate
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