What is Yoga Seal Pose & 6 Incredible Health Benefits?

Yoga Seal Pose is a balancing asana done in the same way as yoga Cat Pose. In Yoga Seal Pose, the person balances on their hands and feet with the palms of their hands completely facing each other.

This pose is named after it resembles a seal balancing on its front flippers. Start by kneeling on your hands and knees (on top of your palms) to do this pose. Maintain a neutral spine, with your tailbone down and your belly pulled in toward the spine.

Your hands should be about shoulder-width apart. The palms of the hands will face each other, forming a “Y”-shape. Lengthen your tailbone and reach up with the crown of your head.

To make this pose even more challenging, you can lift one arm into the air, balancing on top of it to increase flexibility.

There have several Benefits of doing the Seal Pose. It improves the flexibility of the body and strengthens the wrists, fingers, and hands.

Yoga Seal Pose
Yoga Seal Pose

This Pose is often used as a resting pose in yoga classes. Keep your weight evenly distributed between both sides of your body to avoid injuring your wrists.

It is part of a complete exercise program, including diet, supplements, and cardiovascular exercise.

In this article, I will cover Yoga Seal Pose. To read more about the benefits, its health benefits, how to do Seal Pose and other facts, please continue reading.

How To Do Yoga Seal Pose?

I already told you above what is Yoga Seal Pose is? Now I will write how you can do this Pose perfectly. So, here is the instruction:

Step 1: Firstly, you have to do a yoga cat pose.

Step 2: Then slowly lift one leg in the air.

Step 3: You have to balance your body on both hands and one leg only.

Step 4: Now slowly bring down the lifted leg and do the yoga cat pose again.

Step 5: Repeat these steps till you become exhausted.

My Personal Tips:

1. I have observed that some beginners tend to lift both legs simultaneously. This is not recommended since it will hurt your wrists. Instead, lift one leg and balance your body on it for a short period, then switch to the other leg and do the yoga cat pose again, as mentioned above in my steps.

2. You can twist your body a few times to increase the difficulty level.

6 Amazing Benefits

1. The Seal Pose improves the flexibility of the joints of the fingers, wrists, and ankles.

2. This pose provides strength to the hands and back, due to which you can easily lift objects from height with less exertion.  It also strengthens your core musculature, calf muscles, and hamstrings.

3. It also works on your shoulders, chest, and abdominal muscles.

4. It shapes the body from head to toe. Hence it is a complete exercise program for everyone regardless of age, sex, and physical shape.

5. It is useful for patients suffering from arthritis, carpal tunnel syndrome, and other joint-related problems and those suffering from muscle strains, stiff necks, etc.

6. It improves concentration, increases well-being, and proves useful in overcoming insomnia.

Precautions And Tips for This Pose

1. Do not over-exert yourself. Start by doing this asana for only 5 – 10 seconds and gradually increase over 2 – 3 weeks.

2. People suffering from back pain, weak ankles, or wrists should do this pose under the supervision of an instructor in their yoga class.

3. If you feel excessive pain or discomfort in any of your joints, immediately stop the practice and do not do It again without seeking advice from an expert.

4. This advanced asana should be practiced after completing a yoga beginner’s course.

5. You must exhale while lifting your leg and inhale while lowering it.

6. Perform this Asana on a soft surface to ensure safety and comfort during the process of exercise.

Who Can Do This Yoga?

The Seal Pose is a very difficult asana and hence should be done only by advanced yogis who have ample time to practice.

1. People suffering from weak wrists and elbows.

2. People with stiff necks or high arches of their feet due to flat feet, especially those suffering from carpal tunnel syndrome, should do this asana only under the supervision of a yoga instructor.

Benefits For Men

Men should do Yoga Seal Pose after gaining more flexibility with the yoga cat pose.

1. Yoga Seal Pose increases the flexibility of the spine and joints.

2. It improves the muscle tone and strength of the neck, shoulders, upper back, and chest muscles.

3. It helps relieve the stiffness pain in elbows and wrists, which is caused due to overwork or stress at work etc.

4. It helps in maintaining mental peace and control over temper and control stress and anxiety-related problems, thus improving your concentration power.

5. It also helps in gaining physical and mental strength.

Is there any Risk?

It is a very safe posture and can be done by any individual of any age.

1. Certain people may experience discomfort in their neck, shoulder, or back regions during the seal pose.

2. If you are suffering from arthritis, carpal tunnel syndrome, or similar joint-related problems, do not perform this Pose until you have consulted your doctor to avoid any hassle during post-exercise rest periods.

3. People suffering from back problems such as pinched or sensitive nerves should also avoid any back bending or twisting activity.

My Personal Tips:

1. You can try to perform this asana lying on your stomach to increase the difficulty level of this posture.

2. Focus on holding the position for as long as possible to enjoy the benefits of the Seal Pose more thoroughly.

3. When holding the position, do not slouch or bend your neck if you have a tendency to fall asleep or feel tired easily.

4. Breathe normally through the nose during the asana.  Exhale while lifting your leg and inhale while lowering it.

5. You can breathe in and out as many times as you want, but make sure you do it for some time in between your inhalation and exhalation so that your breath does not become shortened during the exercise process.

The Bottom Line

Yoga Seal Pose is one of the most difficult asanas in yoga. It is relatively new in the modern age of yoga but has proved beneficial to various people who did it. 

As a matter of fact, I was able to see a profound difference in my body’s flexibility and strength after performing Seal Pose regularly.  

It is one of my favorite asanas because not only does it strengthen your joints and core musculature but also improves your sense of balance by increasing the strength and flexibility of arms and legs.

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