Prayer Pose
Pranamasana
About This Pose
Prayer Pose (Pranamasana) combines the grounding stability of Mountain Pose with the centering gesture of hands pressed together at the heart. This simple yet profound pose is traditionally used to begin and end yoga practice, creating a moment of intention and gratitude. The pressing of palms together activates the heart center and creates a sense of integration between left and right sides of the body. In Sun Salutation sequences, this pose marks the starting and ending point, representing the return to center. The gesture of anjali mudra at the heart connects practitioners to the tradition of yoga while fostering an attitude of reverence and presence. The pose invites practitioners to pause, breathe, and set intention before moving into practice.
Step-by-Step Instructions
- 1
Stand in Mountain Pose
- 2
Ground through feet evenly
- 3
Engage legs gently
- 4
Draw palms together at heart center
- 5
Press palms evenly with fingers pointing up
- 6
Create space between palms and chest
- 7
Thumbs rest lightly against sternum
- 8
Roll shoulders back and down
- 9
Lift through crown of head
- 10
Close eyes or soften gaze
- 11
Breathe slowly and deeply
- 12
Set intention for practice
Alignment Cues
- Palms pressing evenly together
- Elbows relaxed not forced down
- Shoulders away from ears
- Heart lifting toward hands
- Spine tall and elongated
- Weight centered in feet
Benefits
- Centers mind and body
- Creates sense of integration
- Activates heart center
- Establishes intention for practice
- Balances left and right hemispheres
- Cultivates reverence and gratitude
- Grounds energy before movement
- Connects to yoga tradition
Modifications
- Hands at third eye for variation
- Slight space between palms
- Seated variation on chair
Variations
- Thumbs to forehead for bow
- Arms overhead in prayer
- One hand on heart one on belly
Cautions & Contraindications
Cautions
- Keep shoulders relaxed
- Avoid pressing hands too forcefully
- Maintain even breathing
Avoid this pose if you have:
- Wrist injuries affecting prayer position
- Shoulder conditions limiting arm position
Quick Facts
Primary Focus
full bodySecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
