Pranasa, or prayer pose, is a simple yoga posture usually considered the first stance in many yoga sequences. It is an easy-to-execute yet effective posture that has several physical and mental health benefits. If we give an introduction to a beginner about Pranamāsana through this blog, regarding instructions, benefits, and transitions between positions, it will be easier for you to apply it in your repertoire of yoga.
Steps to perform Pranamasana:
Stand with feet at hip width, arms down at sides.
Bring your palms together in front of your chest, with fingers up.
Exhale and fold forward from the hips, maintaining that length in the spine.
Press your palms together and hold the position for a few breaths.
Inhale, returning to a starting position, and release your arms at your sides.
Benefits of Pranamasana:
- Improves posture: Pranamasana helps in improving the overall posture by strengthening the back muscles and extending the chest.
- Reduces stress: The quantity of pose serves to decrease much stress and anxiety by letting the mind quiet down.
- Improves focus: It improves your focus and concentration, making Pranamasana one of the best preparatory poses for meditation and other mindfulness practices.
It is also very well known to boost the energy level and circulation; therefore, it can be considered one of the best postures to perform every morning.
Follow-up Poses:
- Tadasana-Mountain Pose: Gives balance and aligns after Pranamasana.
- Adho Mukha Svanasana is a continuation and expansion of the previous forward bend in Pranamasana, offering a relieving stretch for your hamstrings and lower back.
- Uttanasana – Standing Forward Bend: This will deepen the stretch in the hamstrings and lower back, providing a deeper release following Pranamasana.
Precautions and contraindications:
- To be avoided in cases of neck problems or high blood pressure.
- If you have a knee injury or concern with your knee, simply make sure instead to do the pose with your knees slightly bent to avoid strain.
- Always listen to your body and modify the pose to avoid discomfort or pain.
Conclusion
Surya Namaskar, or paranasana, is an easy and effective yoga pose with a number of physical and mental health benefits associated with the pose. You can easily get these benefits of the pose by incorporating it into your yoga practice with the help of steps mentioned in this beginner’s guide to the pose. While going through the steps, never forget to be attentive toward the needs of your body and modify the pose accordingly to ensure safety and efficiency during practice.