1
Stand or Sit Tall
Begin in Mountain Pose with feet together, or sit comfortably in a chair or cross-legged on the mat. Lengthen your spine from the tailbone to the crown of your head.
How to do Prayer Pose (Anjali Mudra)
2
Bring Palms Together
Bring your hands to the center of your chest, palms pressed firmly and evenly together, thumbs resting lightly against the sternum. Fingers point upward with a slight hollow space between the palms — not a flat slab.
3
Relax and Open
Roll your shoulders back and down, letting the elbows drop naturally. Keep the collarbones broad. Gently bow your chin toward the chest and soften the jaw, tongue, and eyes.
4
Breathe and Receive
Take three to ten slow, deep breaths. With each inhale, feel a subtle lift and expansion in the chest. With each exhale, feel the hands draw inward as if sealing your intention.
✅ Benefits
- Activates the parasympathetic nervous system, reducing stress and anxiety
- Gently stretches the wrists, forearms, and fingers
- Encourages diaphragmatic breathing and increases lung capacity
- Improves posture by opening the chest and retracting the shoulders
- Develops body awareness and mindful presence
- Creates a sense of inner calm and emotional centering
- Balances the left and right hemispheres of the brain through bilateral pressure
💊 Therapeutic Uses
- Anxiety and panic — immediate calming effect through breath and inward focus
- Carpal tunnel syndrome — very gentle wrist extension increases circulation
- Mild depression — upright posture and inward attention can lift mood
- Rounded shoulders and forward head posture — chest opener and shoulder retractor
- Insomnia — used as a wind-down breath practice before sleep
⚠️ Precautions
- Acute wrist inflammation or arthritis — use a softer press or rest hands on thighs
- Shoulder injuries — do not force the elbows outward; keep the gesture relaxed
- High blood pressure — ensure the breath stays slow and unconstricted throughout
🚫 Avoid If (Contraindications)
- Acute carpal tunnel flare-up — avoid wrist extension; rest hands in the lap instead
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