ProneIntermediate
Seal Pose
Bhujangasana Variation
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About This Pose
Seal Pose (Bhujangasana variation) extends Sphinx by straightening the arms, creating a deeper backbend while maintaining passive relaxation in the legs and glutes. Unlike Cobra, which engages the back muscles actively, Seal allows gravity to create the extension. This yin-style approach is excellent for increasing spinal flexibility over extended holds.
Step-by-Step Instructions
- 1
Begin in Sphinx Pose
- 2
Walk hands slightly forward
- 3
Straighten arms more
- 4
Lift chest higher
- 5
Keep pelvis grounded
- 6
Hold with steady breath
Alignment Cues
- Soften shoulders down
- Steady breath throughout
- Keep arms slightly bent
- Relax lower back
Benefits
- Deepens spinal extension
- Opens chest intensely
- Allows passive relaxation
- Increases flexibility
- Suitable for long holds
- Yin-style backbend
Modifications
- Reduce arm extension
- Stay in Sphinx
Variations
- With bent elbows
- With head tilted back
Cautions & Contraindications
Cautions
- Do not lock elbows
- Listen to your body
Avoid this pose if you have:
- Back injury
- Wrist pain
Quick Facts
Primary Focus
spineSecondary Focus
chest
Suggested Hold
30 seconds
Tags
pronebackbendspineintermediate
Equipment
yoga mat
