Pranamasana Yoga Pose (Prayer Pose): Step-by-Step Instructions, Variations & Benefits

What is Pranamasana?

Pranamasana, or the Prayer Pose, is derived from the Sanskrit words “pranam,” meaning “to pay respect,” and “asana,” meaning “pose.” This pose in yoga has a special significance, as it is practiced both at the beginning and end of yoga. Being very simple and calming in its appearance, the prayer pose is quite popular among yoga practitioners all across the world. 

In Indian tradition, the palms of both hands are joined together with the head bowing in gratitude towards old people, teachers, and parents. The major religions in India, like Hinduism, Buddhism, and Jainism, practice Pranamasana.

Importance of Pranamasana

• Being the introductory step to the Surya Namaskara, Pranamasana serves as a mode to pay respect to the Sun or the God of supreme energy. 
• The pose builds a divine connection due to the joining of both hands in Anjali Mudra. It creates a sense of associating with God and the teacher and honoring them.
• Pranamasana gives the yogi the energy to perform other yoga practices with full energy and enthusiasm. 
• It has a peaceful effect on the mind and body. This yoga pose has a two-way purpose. It allows the mind to enter into a state of meditation. The spirituality within a person can also be enlightened. 
• Among the many benefits of pranamasana, the most significant is that practicing this yoga form on a regular basis defeats egocentrism and encourages humility and growth of awareness within one’s own self.
• It also boosts the confidence and self-esteem of the practitioner.

What is Anjali Mudra?

The word Anjali Mudra comes from two Sanskrit words: “Anjali”, meaning “honor”, and “Mudra”, meaning “equal to.” A divine connection with God is created by doing this mudra. It awakens the spirituality within one and maintains a state of yogic meditation. 

Tips to practice Anjali Mudra

• Either opt for Sukhasana for sitting or Tadasana for standing.
• Take in air and bring both palms close together along with the thumbs near the sternum.
• The hands must be pressed closely to each other and balanced.
• Keep the eyes closed and bow the head a little. 

Also Read – Sukhasana (Easy Pose) – Steps, Breathing, Meditation

Steps to do Pranamasana

• Stand up with feet close together and begin the Mountain Pose, or Tadasana. 
• Keep the shoulders in relaxed form and put arms by your side.
• The weight must be balanced equally on both the legs.
• Bring both palms in front of the chest and breathe in deeply. 
• The fingers should be pointing upward with elbows in an outward position.
• Now, close your eyes slowly and inhale a few times. 
• Allow your consciousness to settle lightly on the breath. 
• Feel the rise and fall motion of your chest while taking air in and out.
• Keep the spine in a straight position with the shoulders relaxed. 
• The chin and ground must be parallel to each other. 
• The core muscles must be utilized to support the entire posture.
• The Pranamasana must be performed for 5-10 minutes and longer if you feel comfortable. 
• The results can be experienced in the form of peace, gratitude, and a state of mindfulness.

Read More – Tadasana: Mastering the Mountain Pose for Optimal Posture and Balance

Position of Various Body Parts in Pranamasana

• Hips: They must be placed in a square position.
• Shoulders: They must be away from the ears and rolled towards the back.
• Feet and Toes: While the feet must be together and on the ground, the toes must be put in the front direction.
• Legs: The knees must be placed together, and the kneecap must be raised. The thighs should be close together and then moving.
• Chin: It must be parallel to the chest.
• Rib Cage and Chest: They must be raised upwards and should be broadened.
• Spine: It must be kept straight and slightly lifted from the base area.
• Front and Back Parts: They should be broadened and lifted.
• Arms: They should form a prayer position. The elbows must be active and a little away from the chest.
• Fingers and Palms: The palms must be pressed against each other in a soft way. The fingers must be together and pointed upward.
• Navel: It must be pulled in.
• Muscles: Core, quadriceps, and gluteus must be engaged.
• Breath: The air must be inhaled to increase the size of the chest.
• Eyes: The vision of the eyes must be placed on a point in the front.

Pranamasana: Tips for Beginners

As a beginner, you must practice Pranamasana with the following points in mind:

• For forming the dome structure, keep the palms and body in a relaxed position even when you fold your palms.
• It is absolutely up to you if you wish to place the folded palms on the crown of the head or in front of your forehead.
• As a beginner, you can place the yoga block amidst the palms. Keep holding the block with the help of your palms, and stretch your palms and fingers in the outer direction.
• Since Pranamasana speeds up the rate of digestion within the stomach, it is also advised to practice this yoga form in a squatting or sitting position.

Benefits of Pranamasana

1. Reduces Stress: The concentration of deep breathing during the Pranamasana leads to a sense of meaningful relaxation. At the same time, the nervous system gets soothed. Peace of mind is also achieved through Pranamasana. 
2. Improves Concentration: The Anjali Mudra takes the attention towards a common point and raises the level of awareness inside the human being.
3. Enhances Posture: Since the major core muscles are involved in the Pranamasana yoga practice, the spinal cord gets straightened and comes into appropriate alignment.
4. Leads to Mobility in Body Parts: Body parts like the chest and shoulder experience change in flexibility due to the consistent practice of the yoga form.
5. Works on the Heart Chakra: When hands are placed close to the heart in the prayer pose, it is believed that the Anahata chakra gets activated. This further nurtures feelings of compassion, love, and peace within humans. 
6. Develops Unity with the Universe: Anjali Mudra creates the gesture of worship, or Namaste, creating a sense of oneness with people around you and with the vast universe. Harmony can be felt radiating out from the Pranamasana yoga. 
7. Develops Functions of the Respiratory System: The constant in and out of air causes an improvement in the capacity of lungs and oxygenation in blood. As such, yoga is quite helpful for people suffering from asthma.
8. Builds up the Upper Body: The muscles of the arms, shoulders, and chest undergo a good amount of exercise by keeping hands in the Pranamasana position. The tolerance power as well as the buildup of the upper region of the body becomes much better with regular practice.
9. Brings Emotional Stability: An emotional equilibrium is set up through the Pranamasana over a period of time. The acupressure points on the palms and fingers are stimulated through the light pressure created between them. This leads to stability in emotions along with resilience in them. Stress, depression, and anxiety can be combated in all forms through Pranamasana. 
10. Nurtures Gratitude in Heart: The idea of having a life should nurture gratitude within a person. Pranamasana does this exactly, as while doing it, you thank God by closing your palms. This act builds a stronger connection with the universe and with people. 
11. Easy Relaxation for the Chest Region: Pramanasana has the power to decrease the stress on the thoracic region of the body. The blood supply to the thoracic region gets enhanced due to regular breathing. This has a relaxing effect on the region and other muscles around it. 

Types of Pranamasana

1. Eka Pada Pranamasana or One-legged Prayer Pose

• Before the mudra of Namaskara is created, one foot is kept on the opposite thigh close to the perineum. 
• Keep both legs together and stand up. Let the hands be beside your hips.
• Bend the right foot and keep it on the inner side of the left thigh while keeping the eyes on a fixed point.
• Near the perineum, the right heel must be placed while the right knee remains facing outward.
• Once the balance is made, join both hands like you are praying before your chest.
• Keep the same posture for a few minutes.
• Do the same pose with the other leg.

2. Urdhva Pranamasana or Upward Salute Pose

• The difference in this type of Pranamasana is that the yogi will place the hands above the head instead of the chest. 
• Do the posture for some time, and then do the mudra close to the heart.
• Stand up with your legs a little apart.
• Take in air and lift your arms in an upward direction towards the sky while the palms face each other.
• Both the shoulders and thoracic part of the body have an active engagement throughout the Pranamasana.
• Breathe a few times in this position.
• Again, do the mudra of Namaste close to the heart to obtain the best benefits of Pranamasana.

3. Paschim Namaskarasana or Reverse Prayer Pose

• In this form of Pranamasana, the closed palms in Namaste mudra are placed behind your back.
• Vajrasana or Sukhasana are the two alternatives to choose from for a comfortable position.
• Continuously inhale and exhale air. 
• Now, take the hands behind your back in a prayer pose.
• Keep the same posture for around 10 minutes.
• Once done, relax!

Read More – Health Benefits of Vajrasana Pose and How to Do It

4. Kneeling Prayer Pose or Vajrasana Namaste

• Spread the yoga mat.
• Kneel down on the mat.
• Pull the ankles and knees together and point the feet parallel to the legs. The part of the feet should be facing in an upward direction with the toes touching. 
• Breathe out when you sit back on your legs. The buttocks must rest on the heels, and the thighs should rest on the calves.
• Keep the hands on the thighs and keep adjusting the pelvis forward and backward until it feels comfortable.
• Inhale and exhale air as you sit up with your spine straightened. With the help of your head, pull the body upward. Keep the tailbone on the floor.
• Look forward with a straightened head and keep the chin in line with the floor. Keep the palms on the thighs and relax your arms.

Best Time to Perform Pranamasana

• At the beginning of the yoga session to develop full concentration.
• At the end of the yoga practice, remain focused even after the yoga is complete.
• Early morning is the best time to do the Pranamasana. 
• Doing this in the evening is also advised, as you can end your day with a sense of peace. 

How Many Times Should Pranamasana Be Practiced?

• Pranamasana can be done by a person every day for 5-10 minutes to obtain maximum benefits. 

Precautions For Pranamasana (Prayer Pose)

• Pranamasana must be avoided at all costs after consuming food. It must be done only after 2-3 hours of eating food.
• Old-age people with severe balancing problems should not do this asana.
• It should not be done by people with complaints of arthritis, frail bodies, and ankles.
• People suffering from neck, leg, and spinal injuries must properly consult a yoga trainer before doing the Pranamasana.
• Patients with asthma should also seek a doctor’s or yoga teacher’s advice before going to yoga practice.
• Pranamasana is not advised for people with vertigo, high blood pressure, and neck problems. 

Conclusion

Yoga is a practice of greatness. One of its most practiced forms is the prayer pose. Pranamasana is the primary and most flexible yoga position in the entire yoga world. It can be performed in standing, sitting, and squatting positions. Strengthening of shoulders and toning of thigh muscles are among the many benefits of the Pranamasana. It aids in food digestion and brings balance to the chakra system. Pranamasana opens the mind and connects it with the universe.

It heals the inner universe of human beings of all malice and disturbances, establishing purity and balance. Compassion, love, growth, and divinity are all aspects of the Pranamasana. When done along with Anjali Mudra, Pranamasana creates a divine connection with God. The aspect of divinity is so high that one may feel like saying, “I connect my divinity with your divineness.” The yogic law reflects its ultimate purpose beautifully in this saying.