How to do Prayer Pose in yoga

Do you want to manifest abundance in your life? Do you want to fasten your spiritual progress? Is wrong body posture dampening your confidence and causing health issues? If yes, then it’s time to invite the centering energy of the Prayer Pose into your life.

Also known as the Mountain Namaste pose and Tadasana Namaste, the yoga asana marks the beginning and the end of sun salutations and reminds us to be appreciative of all that exists around us. This yoga pose is extremely beneficial for inducing positive energy in the body and mind.

Let’s dive deeper and understand how to practice the correct posture of the Prayer pose, its benefits, and how to customize it to suit your needs and fitness levels.

Prayer pose – Step by Step Instructions

How to practice the correct posture of the Prayer pose

  1. Stand erect on a mat with arms on your side

    Stand erect on a mat with arms on your side and feet touching each other. Inhale a deep breath and exhale letting go of all worries and distractions.

  2. Slowly bend the elbows, roll back the shoulders

    Slowly bend the elbows, roll back the shoulders, folding your hands and bringing the palms together in the traditional namaskar pose at the heart center. Make sure your arms are parallel to the ground. Inhale a deep breath and bring your awareness to all that you are grateful for especially the sun – the source of life.

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  3. Hold the pose for a few breaths

    Hold the pose for a few breaths before transitioning into another pose or coming back to the original tadasana position.

Beginners tip

Prayer pose is a fairly simple pose and can be easily done. To derive the maximum benefit from this yoga asana, try to bring your awareness between the center of your forehead and bring a state of concentration and calmness in your being.

Best time to perform

It is best to practice this yoga asana is in the morning as it energizes the body, calms the mind and prepares you for the day ahead.

In case you can’t work out in the mornings, it is ok to practice in the evenings. Just make sure you have an empty stomach and you had last meal at least 4 hours before you begin the workout.


Health benefits

The prayer pose helps in improving the body posture and bring flexibility in shoulders, arms, and spine. The yoga asana helps in practicing deep breathing with awareness and stimulate positive energy throughout the body. Since the yoga pose is practiced in the standing position it also helps to strengthen the knees, thighs, and ankles.

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Therapeutic benefits

The prayer pose helps in maintaining harmony between the mind, body, and soul. It helps in attaining a sense of balance in body and mind which is essential to unlocking our hidden potential. The yoga asana fills the soul with mental calmness and spiritual energy and aids in soothing symptoms of depression, agitation, and restlessness.


The prayer pose is simple and can be done by anyone and everyone.

Practice this pose in a sitting position if you have weak thighs, hips, or knees.


Prayer pose is an effective warm-up, meditative yoga asana that centers the mind and prepares the body for more difficult poses. The yoga pose is suitable for people of all ages and fitness levels, especially children.

Additional facts

Preparatory poses –Tadasana, Siddhasanaz

Follow up poses – Hasta utthanasana, Malasana

Alternate poses – Atmanjali Mudra

Sanskrit name – Pranamasana (pronounced as Praaa-Naa-Maa-Sahh-Naah)

Difficulty level – Beginner

I like the posture, but not the yoga. I like the inebriated morning, but not the opium. I like the flower but not the garden, the moment but not the dream. Quiet, my love. Be still. I am sleeping.” – Roman Payne

Fun fact – Practicing the prayer pose with deep breathing and awareness releases endorphins (the happy hormones) which increase the energy levels and acts as a natural painkiller.

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Sonam Gulati
Sonam Gulati
Sonam Gulati - A wife, a mom, a dog-mom, a fitness enthusiast (in no particular order) has been practicing yoga for the last 12 years. Her journey began due to chronic back pain (thanks to a long sitting job) and post-natal depression. The pain birthed an urge to find a strong body and mind (for herself, for her child) and ended up transforming her. Working through deep-rooted feelings and trauma, releasing them layer by layer, her life today is a testament to the healing power of Yoga and how it enables a mind, body, and soul union. She has been writing on various aspects of health and relationships for over 8 years, journaling through her journey.

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