by Yogi Ananda Viraj (Eugene P. Kelly, Jr.)
The word yoga derived from the root yuj “to join,” is often translated as union. However, there are many other ways of translating this word. The word has gained such popularity in English that it has become part of the language. We will leave it untranslated. The word mudra means seal or any instrument used for sealing. We can translate the yogamudrasana as the “yogic seal position.” The meaning of this will be clarified below.
Instructions:
- Sit in the padmasana, the full-lotus posture.*
- Extend both arms out in front of you palm to palm.
- Inhaling, bring both arms around to the back and clasp hands by interlocking fingers.
- Exhaling, bend forward until the forehead rests on the floor and raise the arms perpendicular to the floor.
- Hold as long as you can hold the exhalation comfortably.
- Inhaling, slowly return to the starting position and relax.
*If you cannot assume the padmasana you may use the half-lotus position or cross-legged position.
Variations:
There are a number of variations of the yogamudrasana. If you have mastered the position in the full-lotus posture you may attempt to cross both arms around the back and grasp the opposite big toe, i.e. the right hand clasps the big toe of the left foot, etc. Also, you may touch the chin to alternate knees instead of resting it on the floor.
The half-lotus and cross-legged positions are not considered variations. These positions are only to be used by the beginner until the padmasana can be assumed.
Benefits:
The “yogic seal position” is designed to seal attention to a point. The legs and arms are locked or sealed and the forward bend also acts as a seal. Asanas are as much a disposition as a position. They serve to cultivate attentiveness.
In the yogamudrasana the legs, arms, back, and shoulders (given the first variation) are all receiving an intense but gentle stretch.