Seal

Hold Time

1-5 minutes

Benefits

• Strengthens shoulders and arms
• Provides compression in lower back

Entering and Exiting

Enter: Lie on your belly and move your elbows ahead of your shoulders, propping yourself up with your palms flat on the mat. Your hands can be as far away forward and out to the side as is comfortable. Unclench your butt and relax.

Exit: Slowly lower back down to your belly.

Modifications

• Your hands can be closer to your body for a deeper back compression
• Your hands can be farther out to the sides or closer to your body
• Drop your head forward or back
• Spread legs apart as much as is comfortable to change sensation

Contraindications

• Avoid if you feel pain
• Avoid if you have lower back injuries
• Avoid if you have wrist, hand, or shoulder injuries

Counter Poses

• Child's Pose
• Lie on stomach
• Shavasana
• Cat Cow