Prayer Pose

Prāṇāmāsana, the first posture of the Surya Namaskara sequence, appears deceptively simple - hands joined, feet together, eyes closed. But hidden within this gesture is a profound act of centering: the alignment of breath, intention, and inner reverence. This pose isn’t just about standing still; it’s about learning to arrive. Discover how this ancient greeting holds the potential to reset your nervous system, anchor your mind, and invite you into a sacred dialogue with movement itself.

🧘 Name and Meaning

Prāṇāmāsana (प्रणामासन)

• Prāṇāma = salutation, reverence
• Āsana = posture or seat
• The Pose of Reverence or Prayer Pose

It signifies humility and the inward orientation of the mind—invoking focus and stillness at the beginning of the practice.

In some modern Surya Namaskara traditions (especially from Bihar and Sivananda schools), this is the first pose. In older sequences or other traditions, Tādāsana (Mountain Pose) is used as the starting point for Surya Namaskara.

📜 Scriptural References

Prāṇāmāsana in its current form appears to have evolved over time, likely as a meditative standing gesture and not as a classical haṭha posture. 

It is functionally similar to the Namaskāra Mudrā (gesture of salutation), used widely in Indian rituals and meditation.

Some key references that provide context:

• Gheraṇḍa Saṁhitā (1.9) emphasizes the importance of stability and poise before progressing to other āsanas.
• Yogāsana references from Kr̥ṣṇamācārya’s lineage (from the 20th century) begin introducing standing prayer-based postures.

🧭 Step-by-Step Instructions

1️⃣ Stand Tall and Still

• Begin by standing upright on a flat surface.
• Keep your feet together so your big toes touch and heels are slightly apart.
• Distribute your weight evenly on both feet.
• Straighten your spine and let your arms hang by your sides.

2️⃣ Bring the Hands to Prayer Position

• Slowly lift both hands up in front of your chest.
• Press your palms together gently, like in a traditional Indian Namaskār.
• Your thumbs should lightly touch the center of your chest (the sternum).
• Keep elbows relaxed and pointing slightly outward.

3️⃣ Engage and Focus

• Close your eyes gently (optional).
• Draw your awareness inward.
• Relax your face, shoulders, and jaw.
• Breathe deeply through the nose: in and out, evenly and slowly.

🕰️ Hold the Posture

• Remain in this posture for 5–10 deep breaths.
• This is a moment of intention-setting or mental centering before you begin Sun Salutation.

⚠️ Contraindications

This posture is generally safe for all. However:

• Those with balance disorders should stand near a wall.
• Avoid closing the eyes if it leads to dizziness.

🔄 Modifications & Variations

• If balance is challenging, keep feet hip-width apart.
• You may rest the back against a wall to reduce pressure on the legs.
• For elderly practitioners or those with mobility concerns, this can be practiced while seated.

🌬️ Breath Awareness

• Inhale deeply as you raise your arms.
• Exhale gently as you bring the palms together.
• Maintain calm, rhythmic nasal breathing while holding the pose.

🌞 Benefits of Prāṇāmāsana

📖 Scriptural Context (Interpretive)

Though not named directly in haṭha texts, this pose mirrors the meditative beginning described in:

• Bhagavad Gītā 6.13: “Holding the body, head, and neck upright and steady, gazing at the tip of the nose… the yogi remains calm.”
• Prāṇāmāsana shares this intention of physical stillness and mental centering.

💡 Interpreted Practical Benefits

• Promotes mental grounding and mindfulness before beginning dynamic practice.
• Improves postural awareness and encourages alignment of the spine.
• Gently activates parasympathetic nervous system, initiating relaxation.
• Reinforces the symbolic transition from external to internal attention.

🧬 Ayurvedic Connection

🧾 Summary Table