Back bending postures in yoga is an excellent way to strengthen your spine and correct body posture. And in times when we are spending hours sitting in front of laptops and computers or slouching on the couch watching web series, it has become quite crucial to maintain spine health. Yoga can help you in that, provided you do home workouts on a regular basis. 

One of the best backbends one should try is Yoga Mudrasana. Also known as the Psychic Union pose, this is an intense bend that requires a great deal of flexibility and stability in the lower body.

If you can do this yoga regularly, you can notice increased energy levels and a calm mind as well. But again, this is a challenging pose and is not suitable for beginners. It should be practised by people who have prior knowledge of the foundation pose. 

In this article, we have created a short guide to Psychic Union pose. From its meaning to steps and benefits, you can learn it all here. Let’s start!

Yoga Mudrasana Meaning

The word Mudrasana comes from the Sanskrit language where Mudra means ‚ÄúSeal‚ÄĚ and Asana means ‚ÄúPosture‚ÄĚ. This Mudrasana is seen as a symbol that represents a ‚Äúseal of awareness‚ÄĚ. This is why it is also called Yoga Seal Pose.¬†

It is believed that by doing Yoga Mudrasana, one can stimulate the psychic energy points and channelize the energies into the body; thus, named Psychic Union pose as well. These energies can revive the body and awaken spiritual awareness. People also do this yoga as an anti-ageing asana to retain their youthfulness and slow down ageing. 

That being said, it is a difficult pose and should not be done without proper guidance and preparation. Yoga requires a lot of flexibility of joints. Those who wish to do Yoga Mudrasana should first master the following poses before moving to Mudrasana yoga:

  • Easy Pose or Sukhasana
  • Half Lotus Pose or Ardha Padmasana
  • Lotus Pose or Padmasana
  • Head-to-Knee Pose or Janu Sirsasana¬†
  • Bound Angle Pose or Baddha Konasana
  • Cow Face Pose or Gomukhasana
  • Cobra Pose or Bhujangasana

Yoga Mudrasana Steps

After knowing the few basics and meanings, it is time to learn the steps of Yoga Mudrasana. The beginning pose is Padmasana (Lotus Pose) in which you have to relax your body by breathing normally. Make sure your eyes are closed and your body is straight and relaxed. 

Once you are comfortable in this pose, follow the below-listed steps: 

  1. Curl your fingers to make a tight fist with the right hand. Now, take it behind your back and hold the right hand’s wrist with the left hand. 
  2. Inhale deeply and while exhaling bend your torso in the forward direction. Keep the bend slow and don’t rush it. 
  3. Try to keep bending till you bring the forehead to the floor. If it is not possible, don’t force your body. Bend as far as possible and comfortable.  
  4. Remain in the position for a minute or as long as you feel comfortable. 
  5. This is Yoga Mudrasana. Take deep and slow breaths as you hold the pose and relax your body. 
  6. To return, just lift the forehead and slowly raise the torso while inhaling. Return to the Padmasana. 
  7. Repeat the pose by first interchanging the crossed legs and then arms.

Yoga Mudrasana Benefits

It is essential to understand the benefits of Yoga Mudrasana before you add it to your routine. This will help in setting clear fitness goals and expectations. Some of the best benefits you can reap from this yoga are: 

  • Increases Flexibility and Mobility

As Yoga Mudrasana stretches various muscles groups and joints around hips, thighs, knees, ankles, abdomen, shoulders, arms, and upper chest, it ultimately improves your body’s flexibility. This, in turn, also give higher mobility to those joints and muscles. 

  • Tones Abdomen

To perform this posture you also have to engage your core muscles. This helps in toning the internal organs such as liver, pancreas, kidney, and adrenal glands. This further activates the organs and improves their functions while toning the abdomen. 

  • Helps In Therapeutic Conditions

Psychic Union pose also alleviated and reduces issues such as diabetes, hypertension, Asthma, and Cardiac diseases. You can also treat lower back pain, sciatica pain, and shoulder disorders.

  • Prevents Mental Issues

Yoga Mudrasana also calms your mind and activates autonomic nerve function. This can prevent and drive away mental health issues such as stress, anxiety, and depression. 

  • Activates Kundalini and Chakras

If you are interested in spiritual growth, Yoga Mudrasana is a great yoga to try, It can activate the lower Chakras and Kundalini and advance you on the yogic path. 

Precautions for Yoga Mudrasana

Generally, it is a safe yoga pose and can be done by anyone irrespective of their age and gender. They just need to have some experience in yoga. That being said, there are some precautions and safety tips everyone should follow to avoid any injury during Yoga Mudrasana. These precautions are as follows:  

  • Do not perform this yoga if you have high blood pressure, severe back pain, or any heart, knee, or eye conditions.¬†
  • Pregnant and menstruating women should avoid this pose as it exerts pressure on the abdomen.¬†
  • You should perform Yoga Mudrasana only if you can hold Padmasana comfortably for at least 3-5 minutes. Usually, it is not considered yoga for beginners.¬†
  • Do not overstretch or overbend your body if it causes you pain.¬†
  • Always do this yoga on empty stomach. You can do this early morning.¬†
  • Since it is a forward bend, also perform some back bending exercises such as Ustrasana, Ardha Chakrasana, and Bhujangasana afterwards so that there is no damage to the back.


Incorporating Yoga Mudrasana in your daily life is a good idea but it will take a lot of time and patience to master this pose. You will also need expert guidance for that. Therefore, do not rush and start with basic poses. If going to a gym is not possible, you can also enroll in online yoga classes. There are also free demo classes available in some offers. Just sign up and start your yoga sessions!


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February 14, 2022

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