The Great Seal
Maha Mudra
Written and reviewed by The Kriya Yogi · Updated 20 September 2026
Source · HYP 3.10 — Hatha Yoga Pradipika, Chapter Three — Mudra and Bandha
A seated forward fold over one extended leg combined with the locks and retention.
The yogic view
The Pradipika names this the great seal because it gathers several practices into one: posture, lock, retention and gaze. Held on each side equally, it is said to destroy disease and steady the energy at the base of the spine. It is the seal usually taught first.
What research shows
The shape combines a hamstring and spinal stretch with the pelvic floor and throat locks during retention, so it trains breath control and stretch tolerance simultaneously. Its physiological cautions are those of breath retention, not of the stretch.
How to practise
- Sit with the left heel drawn into the perineum and the right leg extended.
- Inhale deeply, then apply the throat lock and the root lock.
- Hold the breath in and fold forward, holding the right foot, gaze toward the brow centre.
- Stay for a comfortable retention, then raise the head, release the locks, and exhale.
- Repeat three times, then change sides and match the count.
For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.
Contraindications
Avoid breath retention with high blood pressure, heart disease, epilepsy, glaucoma, or in pregnancy — practise the shape with normal breathing instead. Avoid with disc injury or acute sciatica.
Related practices
Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.