KneelingBeginner
Upright Seated Prayer
Sukhasana
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About This Pose
Upright Seated Prayer combines the grounding of a seated position with the heart-centering gesture of prayer hands. This pose emphasizes vertical alignment and proper posture while drawing attention to the heart center. The upright position builds strength in the postural muscles while the prayer hands encourage inner focus and reflection. This pose is excellent for meditation, breath awareness, and cultivating a sense of centeredness.
Step-by-Step Instructions
- 1
Sit tall with spine vertical
- 2
Ground through sitting bones
- 3
Bring palms together at heart
- 4
Press hands firmly but gently
- 5
Lift through crown of head
- 6
Soften gaze and breathe
Alignment Cues
- Neutral spine
- Relax jaw
Benefits
- Emphasizes vertical alignment
- Builds postural muscle strength
- Centers attention at heart
- Supports meditation practice
- Encourages inner reflection
- Cultivates centeredness
Modifications
- Sit on cushion
Variations
- Meditative posture
Cautions & Contraindications
Cautions
- Avoid tension in shoulders
Avoid this pose if you have:
- Hip discomfort
Quick Facts
Primary Focus
full bodySecondary Focus
spine
Suggested Hold
60 seconds
Tags
seatedmeditationalignment
Equipment
yoga mat
