Greeting Pose (Añjalāsana - from añjali, meaning "offering" or "salutation," and āsana, meaning "seat" or "posture") is a kneeling prayer position that brings the palms together at the heart center. It appears at the opening and closing of many practices, in sun salutation transitions, and as a standalone moment of centering between more active sequences.

At a Glance

  • Level: Beginner
  • Type: Kneeling
  • Targets: Shins and ankles, thoracic spine, wrists and forearms, chest and shoulders
  • Good for: Establishing upright spinal alignment, grounding attention before or after dynamic movement, building awareness of symmetry in the torso

How to Do Greeting Pose

  1. Come to a kneeling position with your knees hip-width apart and the tops of your feet flat on the mat, toes pointing straight back.
  2. Lower your hips toward your heels - or rest them there if that is comfortable - so that your shins are evenly weighted on the mat.
  3. Lengthen your spine from the base of your pelvis to the crown of your head, drawing the lower ribs gently in so your lower back is neither overarched nor rounded.
  4. Bring your palms together in front of your sternum, fingertips pointing upward. Press the outer edges of your palms lightly together so the hands form a symmetrical shape.
  5. Draw your elbows slightly out to the sides so that your forearms are roughly parallel to the floor and there is a small gap between your thumbs and your sternum - about a thumb's width.
  6. Soften your shoulders away from your ears and broaden across your collarbones, allowing the shoulder blades to settle onto the back ribs.
  7. Relax your jaw and direct your gaze to a fixed point at eye level or slightly downward, keeping your chin parallel to the floor.
  8. To come out, release your palms to your thighs, then use your hands to press yourself upright, or transition forward onto all fours.

Benefits

  • Stretches the anterior ankle and shin, improving range of motion in plantar flexion.
  • Strengthens the postural muscles of the thoracic spine by requiring active upright extension without a backrest.
  • Lengthens the wrist flexors and forearm muscles through the sustained prayer-hand position.
  • Encourages symmetrical engagement of the left and right sides of the torso, making asymmetries easy to notice and address.
  • Develops the habit of neutral pelvic alignment that transfers directly into standing and seated postures.

Common Mistakes and Alignment Cues

  • Hips lifted high off the heels with the lower back overarched: Slide a folded blanket between your thighs and calves to reduce the distance your hips need to travel, then re-establish the natural lumbar curve without exaggerating it.
  • Shoulders creeping toward the ears: Exhale and consciously drop the shoulder blades down the back before pressing the palms together again.
  • Palms pressing unevenly, one wrist higher than the other: Look down at your hands and adjust until the wrists are level and the thumbs are centred at the midline.
  • Chin jutting forward: Gently draw the chin back so the ears stack directly over the shoulders, lengthening the back of the neck.
  • Toes gripping or curling under: Consciously spread the toes and press the tops of all ten toes evenly into the mat.

Modifications and Props

  • Blanket under the knees: If bare kneecaps on the mat are uncomfortable, fold a blanket and place it beneath both knees for padding.
  • Blanket or block between hips and heels: If your hips do not reach your heels without strain in the knees or ankles, support the sit bones on a folded blanket or a foam block placed across the heels.
  • Rolled blanket under the ankles: Tight ankle extensors can make the tops of the feet feel strained. Place a thinly rolled blanket just in front of each ankle joint to reduce that pressure.
  • Chair variation: Sit toward the front edge of a firm chair with feet flat on the floor, knees over ankles, and bring the palms together at the chest - all the upper-body alignment cues apply equally here.

Cautions

  • Knee sensitivity: Avoid bearing weight directly on an acutely painful or recently injured knee. Use generous padding or practice the seated chair variation instead.
  • Ankle or foot pain: If plantar flexion (pointing the foot) causes sharp pain, support the ankles with a rolled blanket and reduce the time spent in the pose.
  • Wrist conditions: The sustained prayer-hand position compresses the wrist joint. If you have wrist discomfort, rest your hands in a loose prayer shape without pressing firmly, or simply place the backs of your hands on your thighs.
  • Vertigo or balance concerns: Keep your gaze fixed and low, or practice near a wall you can touch lightly for orientation.

If you're working with an injury or a medical condition, check with a qualified professional before practicing.

Related Poses

  • Diamond Pose - the foundational kneeling base from which Greeting Pose rises
  • Hero Pose with Hands on Thighs - a closely related upright kneeling shape that develops the same spinal alignment
  • Mountain Pose - the standing counterpart that teaches the same symmetrical, upright posture
  • Hare Pose - a natural forward-fold progression from the kneeling position that follows centering work

Put Greeting Pose to use in a full sequence: try A Gentle Yoga Routine for Tired, Low-Energy Days or adapt it with the A 10-Move Chair Yoga Sequence for a Midday Reset.

#Beginners #Yoga Poses #Mobility