Basic SittingBeginner
Great Seal
Maha Mudra
Great Seal (Maha Mudra) combines a hamstring fold with energetic locks, sealing prana by engaging Bandhas while folding over one extended leg.
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How to Perform
- 1
Sit with legs extended; bend left knee, bringing heel toward perineum and sole against inner right thigh.
- 2
Square torso over extended right leg and clasp right big toe with thumbs and forefingers.
- 3
Lengthen spine, drawing chin toward chest (Jalandhara Bandha) while keeping back long.
- 4
Inhale deeply, engage pelvic floor and lower abdomen (Mula and Uddiyana Bandha), and retain breath gently.
- 5
Hold 5–8 breaths or 30–60 seconds, release bandhas, lift torso on inhale, and repeat on the other side.
Benefits
- Stimulates kidneys, adrenal glands, and abdominal organs to support detoxification.
- Stretches hamstrings and calves while strengthening spinal extensors.
- Refines bandha control, preparing practitioners for advanced pranayama.
Alignment Cues
- Extended leg stays aligned with knee and toes facing up.
- Fold from hip creases rather than rounding mid-back.
- Chin rests lightly toward chest without collapsing throat.
- Shoulders remain level as arms reach forward.
Common Mistakes
No common mistakes listed.
Contraindications
- • Pregnancy
- • Glaucoma or uncontrolled hypertension
- • Hernia or acute abdominal conditions
Recommended Props
Blanket under hipsStrap around footBlock under knee