Prayer Squat - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Prayer Squat

Step by step instructions, muscle activation and variants for the Prayer Squat.

EasyInner thighs

About this exercise

Namaskarasana, or the Prayer Squat, is a yoga pose where you hold a deep squat with hands pressed together in front of the chest, using the elbows to gently push the knees outward. It opens the hips and inner thighs, promotes ankle mobility, and cultivates balance and grounding.

How to Perform

  • Stand with feet slightly wider than hip-width, toes turned out at 45 degrees
  • Lower into a deep squat, bringing your hips as close to the floor as comfortable
  • Bring your palms together in front of your chest in prayer position
  • Press your elbows gently against the inside of your knees to encourage them to open outward
  • Lift your chest, lengthen your spine, and keep your heels on the floor if possible
  • Hold the pose steadily, breathing deeply and allowing the hips to relax into the position

Muscle Activation

Primary
Inner thighs
Secondary
GlutesCore

Common Mistakes

Common mistakes content is coming soon.

About the Prayer Squat

The Prayer Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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