Prayer Pose

Samasthitiḥ / Praṇāmāsana

Read what the gnome says

Prayer Pose! Stand tall with the feet together, palms at the heart. Weight even on both feet, shoulders relaxed, chin level. Close the eyes if you like. Breathe slowly and feel steady. Quiet, grounded gnome.

Works on Postural muscles · Pectorals · Shoulders

How to do it

1. Stand tall with the feet together and the weight even.
2. Bring the palms together at the heart, thumbs lightly on the sternum.
3. Soften the shoulders, lengthen the spine and breathe slowly.

Common mistakes

• Don’t lock the knees.
• Don’t shrug the shoulders.
• Don’t push the hands hard together.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

In ready-made sequences

Sun Salutation 5 min Moon Salutation 6 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Standing

• Bear PoseBeginner
• Chair PoseBeginner
• Chair Pose with Prayer HandsBeginner
• Chair Warrior IBeginner
• Chair Warrior IIBeginner
• Chair-Supported TriangleBeginner