1. From Table position, tuck the toes under and walk the hands in towards the feet, keeping the knees bent and bringing the hips pressed down towards the heels in a squatting position.
2. Walk the feet a little further apart until the torso is not resting against the thighs. The feet can either be flat to the floor or the toes can remain tucked under.
3. Slowly bring the palms together in front of the heart with the elbows pressing against the knees. Use the arms to press the knees apart, deepening the stretch in the hips. Stare at one point on the floor for balance.
4. Sink the hips down towards the floor and reach up through the crown of the head to lengthen the spine. Roll the shoulders down and back and press the chest towards the thumbs.
5. If possible, close the eyes and look up at the third eye, the point between the eyebrows.
6. Breathe and hold for 4-8 breaths.
7. To release: A) bring the palms to the floor and straighten the legs, pressing the hips up towards the ceiling into a forward fold. B) inhale and press into the feet, slowly straightening the legs lifting up to standing. C) bring the palms to the floor, walk them forward and lower the knees to the floor coming back into Table pose.
Benefits: Prayer squat opens the hips and improves balance, memory and concentration.
Contradictions: Recent or chronic injury to the knees or hips.
Modifications: A) Place one hand on the floor between the toes if you cannot balance with both hands up. B) Place a folded blanket under your heels if they do not touch the floor.
Use one or more of the following postures to build a sequence leading up to this pose: Table, Crab, Mountain, Goddess Squat.
Use one or more of the following postures to build a sequence ending after this pose: Forward Fold, Down Dog, Crane, Side Crane.
Our Sponsor
![]()
Japa Mala Beads: unique semi-precious gemstone and sacred wood malas
|
| Premium Content |
|---|
| Our membership site is chocked full of detailed yogic information and deluxe features. Take our membership tour to find out all of the benefits of joining. |
| Yoga Poll |
|---|
| Yoga Scholarships |
|---|
| To encourage and support the development and training of great yoga teachers we have created a Yoga Scholarship program. If you need financial assistance for your 200+ hour yoga teacher training please apply for our scholarship. Partial scholarships are awarded twice a year to qualified candidates. |
| Yogic Wisdom |
|---|
|
Where shall we go to find God if we cannot see Him in our own hearts and in every living being? Swami Vivekananda |
| Spread the Love |
|---|
|
Add this page to one (or more!) of your favorite social bookmarking sites: |