SeatedBeginner
Seated Prayer Pose (Crossed Legs)
Anjali Mudra
www.yoga-sequencing.com
About This Pose
Seated Prayer Pose with Crossed Legs is a foundational meditative position that combines the stability of a cross-legged seat with the centering gesture of prayer hands (Anjali Mudra). This pose creates a sense of groundedness and balance, making it ideal for breathwork, meditation, or as a starting position for yoga practice.
Step-by-Step Instructions
- 1
Sit with legs crossed in a comfortable position
- 2
Elevate hips on a cushion if needed for comfort
- 3
Lengthen your spine from tailbone to crown
- 4
Bring palms together at your heart center
- 5
Press palms evenly and spread fingers wide
- 6
Close your eyes or soften your gaze
- 7
Breathe naturally and hold as long as desired
Alignment Cues
- Stack shoulders over hips
- Keep chin parallel to the floor
- Press thumbs gently into sternum
- Relax face, jaw, and shoulders
Benefits
- Creates a stable base for meditation and breathwork
- Centers energy at the heart space
- Improves posture and spinal alignment
- Encourages a calm, focused mind
- Opens the hips gently while seated
Modifications
- Rest hands on thighs
Variations
- Hands-on-knees variation
Cautions & Contraindications
Cautions
- Relax shoulders
- Keep spine tall
Avoid this pose if you have:
- Wrist pain
Quick Facts
Primary Focus
full bodySecondary Focus
breathspine
Suggested Hold
30 seconds
Tags
seatedmeditationgrounding
Equipment
none
