Seal Pose

Seal Pose Exercise Description

Seal Pose is a prone spinal extension stretch that opens the front of the body while you support yourself with straight arms. It emphasizes lengthening through the abdominals and chest as the spine extends, with the pelvis and legs resting on the floor. The upper back and shoulder girdle stabilize to lift the sternum and create space across the collarbones. You should feel a broad, front‑body stretch with even extension through the thoracic and lumbar spine, not a sharp pinch in the low back. It’s best performed with steady breathing and controlled shoulder positioning to keep the neck long and the shoulders away from the ears.

Muscle Groups: Abs, Chest, Core, Pecs, Waist
Target Muscles: Pectoralis Major - Sternal Head, Rectus Abdominis
Assisting Muscles: External Obliques, Internal Obliques, Pectoralis Minor
Stabilizing Muscles: Iliocostalis, Longissimus, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Chest, Core, Torso
Body Surface: Front
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Stretching
Functional Grouping: Horizontal Shoulder Adduction, Trunk Flexors
Joint Involvement: Multi-joint
Muscle Location: Mid Chest, Stomach
Movement Direction: Vertical
Muscle Position: Anterior
Gender: Female

How To Do The Seal Pose Exercise

‘- Lie prone with legs extended, tops of feet on the floor, thighs relaxed.
– Place hands on the mat slightly wider than shoulder width, fingers forward, about a half‑hand to one hand in front of the shoulders.
– Gently brace the abdominals; keep pelvis and legs heavy on the floor.
– Press through the palms to extend the elbows and lift the chest, allowing the spine to move into extension.
– Draw the shoulder blades down and slightly together; keep shoulders away from ears.
– Lift the sternum forward and up; keep the neck long with the gaze slightly forward.
– Distribute the extension along the whole spine; avoid collapsing into the low back.
– If wrists or shoulders feel strained, slide hands farther forward or turn them slightly outward.
– Breathe evenly; maintain a smooth, controlled hold without forcing range.
– To exit, bend the elbows and slowly lower your torso back to the mat.

Seal Pose Tips

‘- Keep your thighs relaxed and legs resting heavy on the floor as you set up.
– Gently brace your abdominals so the pelvis and legs stay heavy on the mat.
– Place your hands slightly wider than shoulder width and a bit in front of your shoulders before pressing up.
– Press evenly through your palms to extend your elbows and lift your chest into spinal extension.
– Draw your shoulder blades down and slightly together to keep your shoulders away from your ears.
– Lift your sternum forward and up to create space across the chest and collarbones.
– Keep your neck long with your gaze slightly forward rather than cranking the head back.
– Focus on spreading the extension along the whole spine instead of collapsing into the low back.
– If your wrists or shoulders feel strained, slide your hands farther forward or turn them slightly outward.
– Maintain steady, even breathing and hold the position without forcing your range.

Seal Pose Beginner Introduction

Seal Pose is a face‑down backbend that stretches the front of the body while the arms hold the upper body away from the floor. The hips and legs stay grounded as the chest rises, creating a long arc through the spine rather than a sharp bend in the lower back. This gives a deep opening sensation through the abs and chest, while the upper back and shoulders provide support so the front of the shoulders and collarbone area can feel spacious.

Because the arms are straight and carrying much of the load, the shoulders and arms share in the work, and the wrists may feel involved as well. Hand placement can be shifted slightly to influence how the pose feels in the wrists, shoulders, and back. The position is often paired with calm, even breathing and intentional shoulder control, which encourages a long neck and relaxed area around the ears. Overall, it blends a strong front‑body stretch with attention to balanced back extension and upper‑body stability.