Yoga pose
Prayer Pose is a simple hand position often practised standing at the chest. It can help you organise your posture, steady your attention and begin or end practice with a clear shape.
Typical hold: 3 to 10 breaths
Timing: 3 breaths · 5 breaths · 8 to 10 breaths
Prayer Pose is more than just placing the palms together. The shape is small, but there is still something to feel: the touch of the hands, the width of the collarbones, the level of the chin, the weight through both feet. It is often used in Mountain Pose, but you can also practise it seated if that is more comfortable.
If the heels of the hands press well but the fingers peel apart, soften the base of the thumbs and let the whole palm meet more evenly. The gesture usually feels quieter and less effortful that way.
If pressing the palms together bothers your wrists or finger joints, keep the hands close together with a small gap between the palms and lightly touch the fingertips or thumbs.
If the shoulders feel tight, hold the hands a little lower than chest height so the elbows can relax down.
Sit in Easy Pose or on a chair with both feet grounded, then bring the palms together at the chest.
Use this if standing for long is tiring or balance feels unsteady.
Place one hand over the centre of the chest and the other hand on top or by your side if bringing both palms together is not comfortable.
Use this if the wrists, fingers or shoulders need less demand.
The classic standing version, with the palms together at the chest and the body upright and steady.
The palms stay together as the arms lift overhead, which adds more shoulder range and a stronger upward reach.
The same hand gesture practised in a seated position for a more supported setup.
If even a gentle version causes sharp pain, tingling or lingering strain in the wrists, hands, shoulders or neck, stop and get individual advice before practising it again.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
Only enough to feel a clear connection. If you press very hard, the wrists stiffen and the shoulders often climb up. A moderate touch usually gives you more awareness with less effort.
Let them angle down naturally instead of forcing them level with the floor. When the elbows stay a little heavy, the neck usually stays softer and the chest can broaden without strain.
Yes. Seated Prayer Pose is a very practical option if standing is tiring, if you want a quieter shape for breathing, or if balance feels uncertain. Sit upright on a chair or cushion and ground your feet if possible.
This often happens when the palms press too firmly or the elbows lift too high. Ease the pressure, let the shoulder blades settle down the back, and keep a little space across the base of the neck.
Not necessarily. Light contact at the breastbone can help you feel the centre of the pose, but if that feels cramped, hold the hands slightly forward. The shape should feel steady and comfortable, not pinned in place.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
