The document summarizes the eight physical postures performed during Muslim prayers (salaat) and the spiritual and physical benefits associated with each posture. The postures include bringing hands to the ears, standing with hands placed right over left, bowing with palms on knees, straight standing with arms at sides, prostrating with seven body parts touching the ground, sitting with heels curled or soles up, repeating prostration, and standing or sitting to complete the prayer. Each posture stretches different muscles, improves circulation, cleanses the body, increases humility and reliance on God, and stimulates glands and organs. Taken together, the full prayer routine oxygenates the entire body, balances the nervous system, and cleanses the

1. H a n i f f I n c
Presents

2. Physical / Spiritual
Benefits of Prayers

3. (Salaat) Prayer is at once an external and an internal practice :
a set of physical exercises, and the richest spiritual
nourishment.
The prayer is done by assuming eight separate positions
of the body and reciting various Qur’anic verses with each
posture.
The postures are illustrated in turn, and a brief description
is given of the benefits ascribed to each.

4. Posture 1 – After Niyaat (intention) : Bring hands, palm
open, up to ears, and place thumbs behind earlobes, as
“Allahu Akbar” (Allah is the Greatest) is uttered.
Beneficial Effects : Body feels relieved of weight owing to
even distribution on both feet. Straightening back improves
posture. Mind is brought under control of intellect. Vision is
sharpened by focusing upon the floor, where head will
prostrate. Muscles of upper and lower back are loosened.
Higher and lower centers of brain are united to form
singleness of purpose.

5. Posture 2 : Qiyam (standing) : Place hands, right over left.
Then Recite first chapter of the Qur’an and a short chapter
of at least three verses should be recited from the Holy
Qur’an.
Beneficial Effects : Extends concentration, causes further
relaxation of legs and back, generates feelings of humility,
modesty and piety. In the recital of the verses from the
Qur’an, virtually the sounds that occur in Arabic are
uttered, stimulating dispersal of all of the ninety-nine
Divine attributes in perfectly controlled degrees through
the body, mind and soul. The sound vibrations of the long
vowels ‘a, I and u’ stimulate the heart, thyroid, pineal
gland, pituitary, adrenal glands and lungs, purifying and
uplifting them all.

6. Posture 3 : Ruku (Bowing) : Bend at waist,
placing palms on knees with fingers spread. Back
is parallel to ground, such that if a glass were on
the back, it would not spill. Eyes are looking
down, directly ahead. Do not bend the knees.
While bending at the waist, recite Allahu Akbar,
then, Subhana Rabbi Al Azim.
Beneficial Effects : Fully stretches the muscles
of the lower back, thighs and calves. Blood is
pumped into upper torso. Tones muscles of
stomach, abdomen and kidneys. Over time, this
posture improves the personality, generating
sweet kindness and inner harmony.

7. Posture 4 : Qauma (Straight standing) : While rising
from the bending position of ruku, recite Sami Allahu
Li-man Hamidah, Rabbana wa lakal Hamd. Then
return to standing position, arms at side.
Beneficial Effects : The fresh blood moved up into
torso in previous posture returns to its original state,
carrying away toxins. Body regains relaxation and
releases tension.

8. Posture 5 : Sajdah (Prostration) : Place both hands on knees and lower yourself slowly
and easily into a kneeling position. Then touch the head and hands to the ground. The
following seven body parts should be in contact with the ground : forehead, two palms,
two knees and toes of both feet. Recite Allahu Akbar while going down and then,
Subhana Rabiil al-Ala.
Beneficial Effects : Knees forming a right angle allow stomach muscles to develop
and prevents growth of flabbiness in midsection. Increases flow of blood into upper
regions of body, especially the head
(including eyes, ears and nose) and
lungs ; allows mental toxins to be
cleansed by blood. Maintains proper
position of fetus in pregnant women.
Reduces high blood pressure. Increases
elasticity of joints. Annihilates egotism and
vanity. Increases patience and reliance
upon Allah Almighty. Increases spiritual
stations and produces high psychic energy throughout body. This posture of
supreme submission and humility is the essence of worship.

9. Posture 6 : Sitting : Reciting Allahu Akbar, rise from posture 5 and assume the sitting
Posture.
Beneficial Effects : For men, the heel of
the right foot is curled up and the weight of
the leg and part of the body rests upon it.
This aids detoxification of the liver and
stimulates peristaltic actions of the large
intestine. Women keep both soles up,
underneath their bodies. The body returns
to even greater relaxation, and the posture
assists digestion by forcing the contents of
the stomach down ward.

10. Posture 7 : Sajdah (prostration) : Repetition of posture 5 exactly.
Beneficial Effects : Repetition of the
deep prostration within a few seconds
cleanses the respiratory circulatory, and
nervous system. Gives experience of
lightness of body and emotional
happiness. Oxygenation of entire body is
accomplished. Balances sympathetic and
parasympathetic nervous systems.

11. Posture 8 : Standing / Sitting : From
posture 5, with head in prostration, lift the
head away from the floor and bring the
torso backward. Placing the hands on
knees, reverse the procedure for going
down, and while again reciting Allah
Akbar, return to the standing position
(posture 2).
In case this is the even number of rakat,
return to the sitting position and recite
relevant verses and complete the prayer.