KneelingBeginner
Kneeling Prayer Pose
Anjali Mudra Vajrasana
www.yoga-sequencing.com
About This Pose
Kneeling Prayer Pose combines the grounding stability of Vajrasana with the heart-centering gesture of prayer hands at heart center. This meditative posture promotes excellent spinal alignment while encouraging breath awareness and mental focus. The kneeling position naturally lengthens the hip flexors while the prayer hands draw shoulders back, opening the chest. Regular practice improves posture, calms the mind, and creates a sense of devotion and centeredness.
Step-by-Step Instructions
- 1
Kneel with hips resting on heels
- 2
Keep knees together or slightly apart
- 3
Bring palms together at heart center
- 4
Press hands gently but firmly
- 5
Lengthen spine and lift crown
- 6
Soften gaze and breathe deeply
Alignment Cues
- Ground evenly through both knees
- Press palms together firmly
- Draw elbows slightly wide
- Lift sternum toward thumbs
Benefits
- Creates grounded meditation posture
- Improves spinal alignment
- Opens chest and shoulders
- Encourages breath awareness
- Promotes mental focus
- Cultivates sense of devotion
Modifications
- Sit on a block
Variations
- Kneeling prayer variation
Cautions & Contraindications
Cautions
- Avoid compressing knees
Avoid this pose if you have:
- Knee injuries
- Ankle pain
Quick Facts
Primary Focus
spineSecondary Focus
breath
Suggested Hold
30 seconds
Tags
kneelinggroundingmeditation
Equipment
yoga mat
