SeatedBeginner
Seated Prayer Pose
Anjali Mudra Seated
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About This Pose
Seated Prayer Pose (Anjali Mudra) is a simple yet powerful posture that centers attention at the heart while promoting mental clarity and inner peace. The prayer hands position naturally draws the shoulders back, opening the chest and improving posture. This grounding pose is traditionally used to begin and end yoga practice, creating moments of intention, gratitude, and reflection. Regular practice cultivates mindfulness and a sense of connection.
Step-by-Step Instructions
- 1
Sit comfortably with spine tall
- 2
Ground through sitting bones evenly
- 3
Bring palms together at heart center
- 4
Press hands gently but firmly together
- 5
Draw shoulders back and down
- 6
Close eyes and focus on breath
Alignment Cues
- Press palms together at heart
- Keep elbows lifted slightly
- Draw shoulders back gently
- Maintain tall spine
Benefits
- Centers attention at the heart
- Promotes mental clarity and focus
- Opens chest and improves posture
- Cultivates gratitude and intention
- Creates sense of connection
- Supports mindfulness practice
Modifications
- Rest hands on thighs
Variations
- Eyes closed variation
Cautions & Contraindications
Cautions
- Relax shoulders
Avoid this pose if you have:
- Wrist pain
Quick Facts
Primary Focus
full bodySecondary Focus
spine
Suggested Hold
30 seconds
Tags
seatedgroundingmeditation
