Pranamasana / Salutation Pose

pranamasana-salutation-pose

Sanskrit Name: प्रणामासन (Pranāmāsana)
English Name: Standing Salutation Pose
Pronunciation: prah-NAHM-ah-sah-nah

Steps to Perform Pranamasana

• Starting Position:
  Stand at the front of your mat in a comfortable position with feet together or hip-width apart. Distribute your weight evenly on both feet.
• Alignment of Spine:
  Lengthen your spine, roll your shoulders back and down, and gently engage your core.
• Hand Placement:
  Bring both palms together in Anjali Mudra (Namaste) at the center of your chest. Keep elbows relaxed.
• Breathing:
  Take a deep inhale through the nose, exhale slowly, and allow the body to settle in a state of grounding.
• Gaze Point:
  Maintain a soft gaze forward or close your eyes for deeper centering.
• Final Alignment:
  Ensure your shoulders are relaxed, chest is naturally open, and the chin is slightly lifted but not strained. Keep the body still and balanced.

Benefits of Pranamasana

• Improves Posture: Encourages proper alignment of the spine and shoulders.
• Centers the Mind: Brings mental clarity and prepares the mind for practice.
• Enhances Breathing: Promotes conscious breathing and lung expansion.
• Balances Energy: Activates grounding and calming energies.
• Emotional Stability: Helps cultivate humility, gratitude, and inner peace.
• Strengthens Focus: Enhances concentration and mindfulness at the beginning and end of practice.
• Reduces Stress: Promotes a sense of calmness and reduces anxiety.

Things to Keep in Mind

• Keep the spine long and chest softly lifted without stiffness.
• Avoid locking the knees; maintain a soft micro-bend if needed.
• Keep the shoulders relaxed and away from the ears.
• Engage your core slightly to maintain stability.
• If feeling dizzy, keep your eyes open and gaze softly ahead.
• Maintain natural breathing—avoid holding your breath.

Variations and Modifications

• Separated Feet: Keep feet hip-width apart for better balance.
• Raised Hands Option: Lift Namaste hands overhead for a deeper stretch.
• Wall Support: Stand near a wall for alignment and grounding.
• Soft Bend: Slightly bend knees if you experience lower back tension.
• Eyes Closed Variation: Close the eyes for a meditative experience.

Contraindications

• People with severe balance disorders should keep eyes open.
• Those with vertigo or dizziness should avoid closing their eyes.
• Avoid prolonged standing if suffering from low blood pressure without support.
• Knee or leg injuries may require wider stance or wall assistance.

Preparatory and Follow-Up Poses

Preparatory Poses:

• Tadasana (Mountain Pose)
• Deep Yogic Breathing
• Simple Neck and Shoulder Rolls

Follow-Up Poses:

• Hasta Uttanasana (Raised Arms Pose)
• Uttanasana (Forward Fold)
• Surya Namaskar Sequence

Energetic and Symbolic Aspects

• Chakra Activation:
  Stimulates the Anāhata Chakra (Heart Chakra)—inviting compassion, peace, and gratitude.
• Symbolic Meaning:
  Represents humility, surrender, and a conscious pause before beginning the journey—both on the mat and in life. It symbolizes respect for self, nature, and the divine.