Gaze forward, chin levelChest liftsThighs long, tailbone lengthensHands turned outSeal Pose
Bhujaṅgāsana (seal variation)
Read what the gnome says
Seal Pose! Lie on your belly, place the hands forward of the shoulders, and straighten the arms, lifting the chest. Keep the thighs on the floor, shoulders away from the ears. Go gently on the lower back. Breathe, clapping seal gnome.
Works on Spinal extensors · Chest · Hip flexors
How to do it
- Lie face down, hands beside the lower ribs, legs long.
- Press into the hands and straighten the arms, lifting the chest and thighs a little.
- Turn the hands out, keep the shoulders soft and the neck long; hold, then lower.
Common mistakes
- Don’t shrug the shoulders.
- Don’t crunch the lower back.
- Don’t lock the elbows hard.
Benefits
- Opens the chest, front of the hips and shoulders.
- Strengthens the muscles along the back.
- Counters long hours of sitting and rounding forward.
Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Backbend
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Bridge with Arms OverheadIntermediate
Camel PoseIntermediate
Frog Pose (backbend)Intermediate
Half Bow PoseIntermediate
Half Frog PoseIntermediate
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