High Prayer Pose, often referred to as Urdhva Namaskarasana, is a grounding and centering yoga posture that emphasizes alignment and mindfulness. It is typically performed at the beginning or end of a yoga practice to cultivate intention, focus, and gratitude. This pose encourages length in the spine and an opening through the chest and shoulders, fostering a sense of connection between the body and breath. The upward extension of the arms symbolizes reaching for higher aspirations while remaining rooted in the present moment. High Prayer Pose helps to energize the body, calm the mind, and establish a steady foundation for inner peace.
How do you do High Prayer?
Step 1.
Start in Mountain Pose (Tadasana): stand with your feet and ankles together, grounding evenly through both feet.
Step 2.
Activate your thighs, lift your kneecaps, and lengthen your spine, from the tailbone all the way up the cervical spine, reaching the crown of your head toward the ceiling.
Step 3.
Engage your core: draw your belly in to support your lower back, and soften your shoulders down away from your ears.
Step 4.
On an inhale, sweep your arms up toward the sky, bringing your palms together in a prayer position (Anjali Mudra) overhead. Keep your fingers pointing upward, with palms lightly pressed together.
Step 5.
Gently lift your gaze, looking toward your thumbs and hold the pose, feeling the energy rise through your body as you reach up.
Benefits of High Prayer
helps to stretch and elongate the spine
Promotes strength and openness in the upper body
improves overall posture
improves balance, concentration and core awareness
Variations of High Prayer
If you have tight shoulders, you can separate your palms by aligning your shoulders and arms in line with your ears while keeping the hands active and fingers spread apart
In high prayer, add an arch in the spine/backbend
Feet can be separated hips-width distance apart
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