Prayer Pose in Yoga: How to Perform Prayer Pose

Prayer pose, also known as Pranamasana, is a yoga position that complements the Sun Salutation series during yoga practice. The position serves as the first and twelfth transitional pose, with the latter being the final pose of the series. The purpose of Pranamasana is to center the body and mind as you prepare and conclude with practice. “Pranamasana” is a Sanskrit word that translates to “pay respect” (pranam) and “pose” (asana).

You can perform prayer pose seated, squatting, or standing positions. When used as the first transitional pose, practitioners generally stand in mountain pose (Tadasana) with their backs straight and palms pressed at the heart (Anjali Mudra). The prayer pose then transitions into the second step of Sun Salutation A, upward salute (Urdhva Hastasana). During this step, practitioners raise their arms straight above their heads and join their palms, reaching toward the sun. When performed as the twelfth pose, yogis are usually seated at the end of their practice.

Prayer pose starts in mountain pose then transitions into Sun Salutation A (Surya Namaskar A), a sequence of yoga asanas that combines deep breathing and meditation to open up the chakras, exercise the muscles, and balance the body. There are multiple variations of the prayer position, including sitting, squatting, and standing. Follow these steps for each pose:

• Standing pose: Start in mountain pose. Stand with your feet straight on a bare floor or at the top of your yoga mat. Move your arms in front of your chest and press the palms of your hands into a praying position. Relax your shoulders and ensure your elbows are even with your rib cage. Shut your eyes and take deep, calming breaths.
• Sitting pose: Sit cross-legged or with your legs straight in front of you on a bare floor or yoga mat. Move your arms in front of your chest and place the palms of your hands together in a praying position. Relax your shoulders and ensure your elbows are even with your rib cage. Close your eyes and take deep, calming breaths.
• Squatting pose: Squat on a bare floor or yoga mat with your feet hip-width apart. Move your arms in front of your chest and bring the palms of your hands together in a praying position. Relax your shoulders and ensure your elbows are even with your rib cage. Close your eyes and take deep, calming breaths.
• Reverse prayer pose: For increased flexibility and muscle strengthening, perform prayer pose in a reverse fashion. To complete reverse prayer pose, follow the same steps as the sitting, squatting, or standing poses, then join your palms behind you along the back instead of in front of your chest.

The prayer pose has several purposes when utilized in yoga practice. Physically, the prayer pose helps strengthen the shoulders and tone the thigh muscles and backbone when performed in sitting, standing, or squatting positions. When completed in a sitting or squatting position, prayer pose helps balance out the hips and may aid digestion and improve body posture.

On a metaphysical or spiritual level, the purpose of the prayer pose is to bring balance to the chakra system and center the body so the practicing individual can think more openly and communicate with the universe, God, or nature. When performed in conjunction with a Sun Salutation, the individual practicing the prayer pose can include a silent intention or prayer that they wish to materialize.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Postures may be modified based on your individual needs.

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