Greeting Pose

How to do Greeting Pose

1. 1Begin in an upright seated position on your mat with your legs folded or kneeling comfortably.
2. 2Root down through your sit bones and gently engage your lower abdomen to support your lumbar spine.
3. 3Roll your shoulders back and down, allowing your shoulder blades to rest flat against your ribcage.
4. 4Bring your palms together at the center of your chest in Añjali Mudra, touching your thumbs lightly to your sternum.
5. 5Press your palms evenly against each other, broadening across your collarbones without flaring your front ribs.
6. 6Reach the crown of your head toward the sky while keeping your chin level with the floor.
7. 7Soften your gaze downward or gently close your eyes, holding the steady shape for several full breaths.

Benefits

• Promotes optimal alignment and natural curves along the entire spine.
• Releases tension across the chest and front shoulders through active arm positioning.
• Strengthens the deep postural muscles supporting the back and core.
• Stretches the wrists and forearms via sustained palm pressure.
• Encourages gentle hip opening and pelvic stability in a grounded seat.

Common mistakes and cues

• Slouching in the lower back

  Press your sitting bones down and lift your ribcage away from the pelvis to avoid collapsing into your lower back.

• Flaring the front ribs

  Draw your lower front ribs gently toward your midline to keep your core engaged and avoid hyperextending your spine.

• Hunching the shoulders

  Allow your shoulder blades to glide down and away from your ears to keep the neck long.

• Uneven hand pressure

  Press all ten finger pads and both palm bases together with equal, steady force rather than collapsing into the wrists.

Modifications and props

• Pelvic elevation

  Elevate your pelvis on a folded blanket or foam block to relieve tightness in your hips and lower back.

• Hands on thighs

  Rest your hands palms-down on your knees or thighs if maintaining Anjali Mudra causes wrist fatigue.

• Chair seating

  Sit upright near the front edge of a sturdy chair with your feet flat on the floor to reduce strain on your knees.

• Wall support

  Position your back against a wall for tactile feedback to keep your spine tall and neutral.

Cautions

• Acute wrist irritation

  Ease the pressure between your hands or place palms lightly together if you experience wrist inflammation.

• Knee sensitivity

  Avoid deep knee flexion by sitting elevated on props or extending your legs forward.

• Disc injuries

  Maintain a strictly neutral spine without rounding forward or excessively arching your lumbar region.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

Practise this for

Classes that teach this pose

Upcoming Hatha classes where this shape shows up.

Teachers and studios for this practice

Related poses