Quick Answer
Seal Pose is a intermediate yoga exercise that targets your lower back and chest. It uses only your bodyweight. Lie face down; place hands on the floor in front of you, slightly wider than shoulders.
Video Tutorial
How to Perform the Seal Pose
- 1
Lie face down; place hands on the floor in front of you, slightly wider than shoulders.
- 2
Press into palms to lift chest, straightening arms (more intense than Sphinx).
- 3
Let belly and pelvis stay heavy on the floor; relax glutes.
- 4
Soften shoulders; let the spine bend naturally.
- 5
Hold for 2–5 minutes.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Frequently Asked Questions
What muscles does the Seal Pose work?
The Seal Pose primarily targets your lower back and chest.
What equipment do I need for the Seal Pose?
The Seal Pose needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Seal Pose suitable for beginners?
The Seal Pose is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Seal Pose should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Seal Pose every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lower back and chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.