1
Sit in Full Lotus
Sit tall and bring your right foot onto your left thigh, then your left foot onto your right thigh. Never force the knees.
How to do Yoga Mudra
2
Bind Behind
Reach your left arm behind your back to hold your left big toe, then your right arm over it to hold your right big toe.
3
Lengthen
Inhale and lift your chest, lengthening the spine.
4
Fold Forward
Exhale and fold forward from the hips, lowering your forehead towards the floor in front of your knees. Keep holding the feet and breathe steadily for 10 breaths, then inhale to sit up.
✅ Benefits
- Opens the hips, knees and ankles
- Opens the shoulders and chest
- Lengthens the back
- Encourages a quiet, inward focus
🌿 Wellness Support
- Many people find it settling towards the end of practice
- May help gently release the lower back
⚠️ Precautions
- Stop if you feel pain in the knees, hips or shoulders
- If you cannot bind, hold opposite elbows behind your back or rest the hands on the floor
- Use half lotus or a cross-legged seat if full lotus is not available
- Rest the forehead on a block if it does not reach the floor
🩺 Check With a Healthcare Professional First If You Have
- A knee injury or knee pain
- A hip or shoulder injury
- High blood pressure or glaucoma (avoid holding the head low for long)
- Pregnancy — avoid the forward fold; check with your doctor or midwife
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