Yogamudrasana (Psychic Union Pose)


1. Sit in the padmasana (lotus pose) with closed eyes.
2. Take some time to relax the body and breathe normally.

Main Pose

  1. Hold one wrist behind your back with the other hand.
  2. Inhale deeply.
  3. While exhaling, bend forward, maintaining a straight spine.
  4. Bring your forehead to the floor or a comfortable position.
  5. Relax the entire body while breathing deeply.
  6. Be mindful of the pressure of the heels on the abdomen.
  7. Stay in this position as long as it’s comfortable.
  8. Avoid straining the back, ankles, knees, or thighs by forcing the posture or staying too long.
  9. Slowly return to the starting position.
  10. Repeat the pose with your legs crossed the opposite way.


  • Inhale slowly and deeply in the starting position.
  • Exhale while bending forward.
  • Breathe deeply and slowly in the final position.
  • Inhale while returning to the starting pose.


  • Stay in the final position for one to two minutes if comfortable.


  • Physical awareness on the back, abdomen, or breathing.
  • Spiritual awareness on manipura chakra (located at the navel).


  • Ideally performed after or before a back-bending asana like matsyasana (with legs stretched out), ushtrasana, or bhujangasana.


  • Avoid if you have serious eye, back, or heart conditions, high blood pressure, or are in the early post-operative or post-delivery period.


  • Excellent for massaging abdominal organs and relieving constipation and indigestion.
  • Stretches the back and frees spinal nerves between vertebrae, promoting overall health.
  • Used to awaken manipura chakra, the energy center at the navel.

Variation for Beginners

  • This variation involves the same steps as the basic technique.
  • Instead of holding the final position, raise and lower the body multiple times.
  • Helpful for those who are stiff and can’t touch the floor with their foreheads.
  • Coordinate movements with your breath.
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