Seated yoga mudra opens the heart center (4th chakra), stimulates the crown chakra, as well as stretches the back, neck and shoulders..
From a position seated on your heels with the legs and knees together, exhale the arms behind your back, interlacing the fingers together.
Inhale and squeeze the shoulder blades together and press the chest open.
Exhale and hinge at the hips, lowering the forehead down to the floor.
Lift the arms up as high as you can keeping the palms press together if possible.
Inhale and lift the hips up, rolling on to the crown of your head.
Press the arms forward and keep the fingers interlaced but allow the palms to separate.
Breathe and hold for 2-6 breaths, making sure to breathe into the belly and the chest.
To release: lower the hips back to the heels with the forehead on the floor.
With the shoulder blades squeezed together, inhale back up to a seated position on your heals.
a) hold with the hips on the heels and forehead
on the floor.
b) use a yoga strap between the hands.