Yoga mudra (hold)

Yoga Mudra

Yogahardtimedno equipment

From bound lotus (arms crossed behind holding the big toes), the torso folds forward until the chin or forehead rests on the floor in front of the knees, buttocks staying down.

How to do it

1. Sit in bound lotus: full lotus, arms crossed behind the back, each hand holding its own-side big toe.
2. Inhale: lift the chest.
3. Exhale: fold forward from the hips with a long spine, keeping the bind and the buttocks on the floor.
4. Rest the chin (or forehead) on the floor in front of the knees; gaze to the nose or eyes closed. Hold.

Muscles worked

deltoidi, pettorali, adduttori, lombari, glutei

Workouts that use it

• Ashtanga primary series