While standing, prayer pose is practiced with feet together in mountain pose, pressing palms together at the heart’s center while allowing the shoulders to roll down the back and the elbows to rest at the sides of the rib cage.
Individuals can also enter prayer pose from a seated or squat position. For seated (either cross-legged, legs out straight, or in lotus), bring hands together at the heart’s center, pressing palms together while allowing the shoulders to roll down the back and the elbows to rest at the sides of the rib cage. To practice in a squat position, from standing, slighting separate the feet more than hips’ width distance apart and bend the knees, sinking the hips down towards the floor, having palms meet at the heart's center and pressing together to align the shoulders.
During a yoga practice, prayer pose is used to center the body and mind by pressing the palms together and aligning the posture. It is also used as a meditative pose as it has a tranquil effect that helps to focus and deepen the breath.
Prayer pose is also useful in helping to align and strengthen the shoulders. When practiced in a squat position, this pose can assist in digestion and increase the flexibility of the hips.