SeatedBeginner
Seated Prayer Bow
www.yoga-sequencing.com
About This Pose
Seated Prayer Bow combines the reverent gesture of prayer hands with a gentle forward fold. This meditative posture calms the mind while stretching the back body and encouraging introspection. The prayer position brings focus inward, making this pose ideal for beginning or ending a practice with intention.
Step-by-Step Instructions
- 1
Sit comfortably with spine tall
- 2
Bring palms together at your heart center
- 3
Press palms firmly together and lift through elbows
- 4
Inhale and lengthen the spine
- 5
Exhale and bow forward, leading with the heart
- 6
Let your forehead move toward your thumbs or the floor
- 7
Hold for 5-8 breaths, then rise slowly
Alignment Cues
- Keep palms pressing evenly together
- Bow from the hips, not just the upper back
- Relax the shoulders as you fold
- Breathe deeply and slowly
Benefits
- Calms the mind and encourages introspection
- Gently stretches the spine and back body
- Creates a meditative, centered feeling
- Perfect for setting intentions or gratitude
- Combines physical and spiritual practice
Modifications
- Support head
Variations
- Hands on thighs
Cautions & Contraindications
Cautions
- Avoid neck strain
Avoid this pose if you have:
- Knee pain
Quick Facts
Primary Focus
full bodySecondary Focus
spine
Suggested Hold
30 seconds
Tags
seatedmeditationbow
Equipment
yoga mat
