Health significance of prayer postures

 Actual advantages of (Salah) petition - Strengthen the confidence and wellness

Abstract

The Physical benefits of Islamic prayer on the human body are discussed in this article. The act of prayer requires the worshiper to move through several distinct bodily postures while reciting a specific supplication. Salah involves a certain level of physical activity which includes standing, bowing prostration and sitting consecutively. Each position involves the movement of different parts of the human body in ways that Some muscles contract isometrically (same length) and some contract in approximation or isotonically (same tension). The prayer movements would enhance flexibility and general muscular fitness. This results in moderate physical exercise particularly to the large muscle group and encourage health and wellbeing. Besides being an excellent form of exercise, physical activity breaks the monotony of chores.

 

Introduction

Salah (Arabic term for Muslim Ritual/Islamic prayer) is a spiritual practice performed by Muslim believers which must be performed at least five times a day. There is a lot of discussion on the spiritual significance of Salah. The physical significance, however, is often overlooked. This article look into the way Muslims pray. The knowledge acquire through this article would help the health/fitness professional to explore the significance of the Prayer positions and may facilitate them to prescribe an individualized tailored exercise program for the Muslim population with special medical considerations. Anyone who does not perform prayer (non-muslims) can adopt these easy postures. For easy assimilation, comparison has been drawn from Yogic exercise postures as well.

 

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Description
Rakah during salah
 

As an activity of Daily living, salah (prayer) is performed by Muslim believers at least 5 times a day; each prayer comprising of a certain number of repetitive units called Rakʿah [1]. A practicing Muslim if he offers FARD (Compulsory) Salah alone, repeats these Rak’ah a minimum of 17 times every day. The number of total Rakʿah is approximately 48 Raka’a per day which includes all mandatory and Optional Rak’ah. Table 1 summarizes the each daily prayer and different number of obligatory Rakʿah.

 

 

Table 1: Table of Rakʿah.
 

  SALAH and Pray time    SUNNAH
(Act by Prophet)               FARD
(Compulsory)     SUNNAH
(Act by Prophet)               NAFL
(optional)            WITR
(Odd Rakʿah, the last prayer of night)      NAFL
(optional)          TOTAL RAKʿAH ??????
FAJR
The dawn prayer            2             2             -              -              -              -              4
ZOHR
The afternoon prayer    4             4             2             2            
 
-              12
ASR
The Late Afternoon Prayer         4             4             -              -              -              -              8
MAGRIB
The evening Prayer        -              3             2             2             -              -              7
ISHA
The Night Prayer            4             4             2             2             3             2             17
Salah postures
(Act by Prophet)               FARD
(Compulsory)     SUNNAH
(Act by Prophet)               NAFL
(optional)            WITR
(Odd Rakʿah, the last prayer of night)      NAFL
(optional)          TOTAL RAKʿAH ??????

FAJR
The dawn prayer            2             2             -              -              -              -              4
ZOHR
The afternoon prayer    4             4             2             2            
 
-              12
ASR
The Late Afternoon Prayer         4             4             -              -              -              -              8
MAGRIB
The evening Prayer        -              3             2             2             -              -              7
ISHA
The Night Prayer            4             4             2             2             3             2             17
Salah postures

 

Prayers are comprised of several movements and postures. They include a certain number of Rakʿah, each Rakʿah consisting of a series of 7-9 postures.

 

The series of postures is fixed, and repeated a number of times for each act of prayer.

 

For example, before sunrise, two Rakʿah comprising a total of 14 postures must be performed. Thus, each Muslim is under obligation to perform 119 postures per day. That is 3750 postures per month and a total of 42,840 postures per year. If a person lives up to an average of 50 years, Salah being obligatory from the age of 10 years, he would have performed approx. 1,713,600 compulsorily postures in his lifetime [2]. It is documented that a person may be expected to pray from the age of seven, five times a day; resulting in a significant number of knee and hip flexion over a lifetime an estimate of 70 times a day.

 

Energy expenditure

 

The duration of Salah may vary, depending upon individuals. Most Muslims can complete series of 2 Rakʿah in three to six minutes. A study done on the energy cost of two and four Rakʿah prayers in 32 male and female adults, found that Salah has a positive effect on metabolic function. For an 80 kg person, the energy cost of daily prayers was about 80 calories per day, and could be considered a form of physical activity that enhances fitness [3].

 

Postures during prayers
 

The person performing prayer recites Quran verses during different postures.

 

Takbir (standing) - Posture 1: Salah starts with standing posture called Takbir; At the Beginning the individual raises his hands to the level of his ears See figure 1.

 

Duration approximate 3 to 5 sec.

 

 

Qayyam (standing) - Posture 2: Lowering of the hands to the midriff, shoulders loose, uplifting loosened up relaxing. After standing the body weight is equally appropriated on the two feet between the calcaneus and the distal finish of the metatarsal bones See figure 2.

 

Ruku (bowing) - Posture 3: Bowing with hands laid on the knees and the back held straight for a couple of moments followed by the individual ascending back to an erect stance See figure 3.

 

SpaQayyam (standing) - Posture 4: After (Bowing) forward twisting and getting back to standing position See figure 4.

 

Length 5 to 6 sec.

 

Sajdah (surrender) - Posture 5: The individual goes down on his/her knees and rests his/her hands and brow on the ground in surrender known as Sajdah or Sujud. Seven body parts keep in touch with the floor See figure 5.

 

Term 10 to 12 sec.

 

Sajdah (surrender) - Posture 5: The individual goes down on his/her knees and rests his/her hands and brow on the ground in surrender known as Sajdah or Sujud. Seven body parts keep in touch with the floor See figure 5.

 

Term 10 to 12 sec.

 

Sajdah (surrender) - Posture 7: Repetition of the profound surrender inside a couple of moments See figure 5.

 

Jalsa (sitting) - Posture 8: The patient is perched on floor in bowing situation for somewhat longer before the finish of supplication See figure 7.

 

Length: 40 to 60 sec

 

Salam: Posture - 9: Salah closes with turning the head to each side (both ways) See figures 8,9.

 

Term 3 to 4 sec.

 

Health significance of prayer postures

 

Salah involves continuous gentle muscle contraction and relaxation with perfect harmony and balance. It involves different types of stretching and isometric contraction exercises. These gentle & simple exercises are suitable for all ages & conditions. University of Malaya Medical Centre (UMMC) Cardiology Consultant Specialist Prof Dr Wan Azman Wan Ahmad stated that “12 ‘Rakʿah’ (unit for a set of actions in a prayer) equaled to 30 minutes of light exercises daily as recommended by health experts.” (zurairifm.wordpress.com/2009). Other beneficial activities can be combined with prayer, such as walking to the local mosque. This can help patients achieve the recommended weekly exercise levels of 30 minutes a day, at least five times a week. (Department of Health, 2004). For Muslim populations, higher ROM is required as their religious activities demands greater flexion of the joints in the lower limbs. Muslims need to adopt several postures that require deep flexion of the knee and hip to perform this daily obligation. The various postures of Salah were studied. Range of motion (ROM) were measured by Goniometer (An instrument which measures the available range of motion at a joint) [4].

 

Prayer’s posture health benefıts

 

Takbir & Qayyam: Health benefits

 

Takbir is the beginning of the prayer and starts by raising the hands, keeping the palms open next to both ears, placing the thumbs behind the earlobes, keeping the elbows bent, the Pectoralis muscles stretched gently and the shoulder blades. Raising both hands and placing them on the stomach can expand the chest cavity [5] See Figure 1.

 

There is an even distribution of weight through both feet throughout the practice of Qayyam posture. This will ease the balance of the body and lower back brought into a neutral position whilst activating the core muscles at the same time. This position aids to straighten the back and improves posture [6] See figures 2,4.

 

Ibrahim and Siti, (2012) describes that three postures in Salah have been investigated and compared to similar stretching exercises, which were Takbir, bowing and prostration. This suggest that Salah has musculoskeletal effect like stretching [7].

 

Ruk’u/forward bending: Health benefits

 

Ruk’u is forward flexion of lumbar spine and flexion at hip joint whereas, knee joint bears load in extension. The American College of Sports Medicine (ACSM) recommends loading exercises (for example weight bearing in Ruk’u) to maintain bone health [8] which helps in minimizing the risk of Osteoporosis [9]. This position stretches the para spinal muscles of lumbar spine, hamstrings, and calves (gastrocnemius & soleus) muscles See figure 3. It strengthens the back, extends the spine and increases the flexibility of hips and hamstrings. It relieve the stiffness at spine, neck, and back and help to improves posture as well as balance and co-ordination. Ruk’u is good for the lower vertebral column, trunk stability and provides a gentle distraction at vertebras. This posture is useful to treat backache and vertebral column related diseases [10]. It reduces the risk of nerve compression and promotes the flexibility of the spine in healthy people [11].

 

According to industrial engineering Prof. Muhammad Khasawneh et al, the complex physical movements of the ritual can reduce lower-back pain if performed regularly and properly. He and his interfaith team published their findings in the International Journal of Industrial and Systems Engineering. The maximum compression forces created during prayer postures are much lower than the safety limits set by the US National Institute for Occupational Safety and Health, and the movements can be safely considered a clinical treatment for lower-back pain [12]. In some cases of chronic low back pain, as part of exercise plan, I often advise my Muslim patient to prolong the Ruku’u position every time they Pray for a few more seconds in order get the effective sustain stretch.

 

Modifications to the bowing posture were studies for individuals with low back pain considering three main factors: back angle, knee angle, and pain level. It was found that all the main factors and one interaction effect (back angle × knee angle) are significant. This can help identify the back and knee angles that minimize the compression force for individuals with low back pain [12]. A Study (a research project carried out by University Malaya’s biomedical engineering department) conducted on patients with regular back pain and pregnant mothers from the Malay, Indian and Chinese communities showed that the ‘rukuk’ and ‘prostration’ positions could be used as therapy as it helped to relax the spinal canal and reduced the risk of pressure on the spinal nerve. NOTE :The Non-Muslim mothers only acted out the positions during therapy sessions. (they showed the improvement within the month) [13].

 

Jalsa/Tashahhud/Sitting: Health benefits

 

Jalsa includes sitting on the floor straightforwardly on the ground, while the two legs are collapsed in such a way that the heels contact the gluteal locale and the hands are set on the knees. See figure 6. In this posture muscles at the front of the lower leg and foot are extended. It extends the tibalis foremost, the extensor hallucis longus (with toe broadened), the quads and gluteus muscles (while knees and hips are flexed).

 

The full inward scope of movement on knee joint is accomplished and it forestalls confined joint reach which is most ordinarily found in patients with degenerative knee issues. The knee joint is noted to achieve greatest flexion during the sitting stance, which was higher contrasted with the aloof knee ROM [4]. Sitting with lower back in great stance will assist with reinforcing center muscles. Center reinforcing has a solid hypothetical premise in treatment and counteraction of LBP [12]. Jalsa sitting in bowing position - assists with keeping up with the great stance as well as further develops adaptability, and fortifies tendon [14].

 

Ascending after Jalsa to proceed other Rakʿah includes exercises like profound squats just as full to half bowing stances. With erect stances more spinal strength is acquired [15] See Figure 7.

 

This multitude of proactive tasks are helpful and converged with an assortment of strategies recommended by actual advisors, can be utilized to treat joint/muscle wounds and center coordination and equilibrium re-teaching.

 

Sajdah/Sujud/Prostration: Health benefits

 

The situation of keeping up with the lower back flexed and temple laying delicately on the floor permits the postural neck muscles to be enacted to control the nonpartisan head position in dropping down, and keeping in mind that lifting it from the floor. The hands are additionally loosened up in a way that permits the lower arm just as the arm muscles to bear weight. Figure 5. The toes, whole vertebral section and upper and lower spinal muscle encounters a stretch. The knees framing a right point permit muscular strength compression to be enacted and forestalls heaviness [2].

 

The hip joint was in greatest flexion during the surrender act, which was a lot of lower than the deliberate inactive ROM [4]. The stretch felt in the length of spine as the singular twists the middle over the legs additionally makes a space between the dorsal surfaces of the vertebra of the spine and helps spinal interruption just as permitting neural coasts and the protracting of the nerves [16]. This stance joined with different activities opens the lower lumbar aspect joints might assist with lessening the lower back agony and sciatica can be utilized to treat spinal stenosis and other degenerative circle infections [17].

 

Al-Gazal (2006) and Ayad (2008) expressed that surrender is the main situation where the head is in a position lower than the heart and consequently, gets expanded blood supply to the mind, invigorates the's cerebrum. This lessens the odds of cerebrum drain and migraine, serves to diminishes hypertension [2], This flood in blood supply likewise positively affects memory, fixation, mind and other intellectual capacities. A review researching the alpha cerebrum movement during surrender has announced expanded plentifulness in the parietal and occipital locales reminiscent of parasympathetic height, accordingly demonstrating a condition of unwinding (Doufesh,2012) [18].

 

Salaam/Neck Turns: Health benefits
 

Salam is a magnificent type of neck and upper vertebrae work out. The head performs rotational developments over the cervical vertebra. This works on the scope of movement of the neck and while extending the trapezius strands. It likewise assists with assembling the upper back and the thoracic muscles. These delicate neural stretches at cervical revolution are successful and may diminish the indications of cervicogenic cerebral pain [19] Figures 8,9.

 

Al-Gazal and Ayad et al. (2008) expressed that the neck muscles, specifically, are reinforced to such an extent that it is unprecedented to observe an individual contribution normal Salah prostrating something like 40 times each day to experience the ill effects of cervical spondylosis or myalgias.

 

Salah and yoga

 

This is proposed that, salah developments can be one more option in contrast to the current activities, similar to yoga and pilates. Salah has turned into a necessary piece of Muslims day by day exercises since the seventh century and while salah is proceeded as a strict commitment, it is proposed that salah stances can at the same time give every one of the advantages of yoga. Salah stances are like some yoga stances [1]. An endeavor is made beneath to examine similarity in yoga and salah act.

 

In salah, a Muslim is needed to concentrate during petitions and leave out all life interruptions and interface with Allah during that time.

 

During reflection in yoga the brain is clear, loose, and deep down engaged, the individual is completely conscious and alert, yet the psyche isn't centered around the outside world or on the occasions occurring around the individual [2] See Figure 10.

 

Qayyam/Takbir (the beginning of Salah with standing straight with the hands put on the mid-region). This standing stance is like Namaste in yoga. The actual word signifies "Bow me you" or "I bow to you," Yogis place the hands together at the heart chakra to expand the progression of the heavenly love, bowing the head and shutting the eyes. See figures 2 and 10.

 

Ruku' is the forward bowing situation in Muslim's petitions. It is a lowering demonstration of doing homage Allah, relinquishing one's pride and submitting to Allah. Additionally in yoga Ardha Uttansana completely extends the muscles of the lower back, front middle, thighs, and calves See figures 3,10.

 

Sajdah, where the brow contacts the ground. It is referenced in a Hadith that this is the position where Muslims are generally close to his Creator. Abu Huraira detailed that the courier of Allah said: "The closest a worker goes to his Lord is the point at which he is prostrating himself, so make request (in this state)" [Sahih Muslim, Book of Prayer, Hadith: 482]. The posture called Balasana (Child present) in yoga is the like Sajdah present. The muscle work and stretches in these stances help in delivering the aggravation/pressure in the lower back, shoulders and chest [20] See figures 5,10.

 

Julus: sitting on floor Where a Muslim discusses the in the second and last Rakka of the petition is very similar to Vajrasana. This is the term utilized by yogis to depict that equivalent posture. This position helps in disposing of obstruction, battling stomach issues, and further developing the body blood course [21]. It likewise helps in quieting the psyche and animates the body to unwind. See figures 6,10.

 

Consider the possibility that I can't implore in these situations because of my aggravation.

 

Islam permits adaptability in the places of supplication during sickness.

 

As Prophet Muhammad (Peace Be Upon Him) said, "Implore while standing and if you can't, ask while sitting and assuming you can't do even that, supplicate lying on your side". (Al-Bukhari 2:20, 218). See Figures 11-13.

 

A person with knee pain can use prayer rug or kneeling pad which gives extra support to pray on floor.

 

Physıcal fıtness, physıotherapy and salah
 

Among the important activities of daily living in Muslim populations is the act of prayer. It is crucial for every Muslim to be able to perform these various postures, which require significant amount of flexion of the lower limb joints to fulfil their religious responsibilities. As these postures demand greater Range Of Motion (ROM), It is among the major concerns for Muslim patients indicated for total knee or hip arthroplasty [4].

 

Based on a study [4], The current available replacement device needs the range required to conduct Muslim prayers adequately for the hip joint. However, the available knee implant device does not yet allow Muslim individuals to satisfy their daily act of prayer.

 

The recent research [22-24], conducted considering four main factors: population, gender, percentile, and prayer posture. For healthy individuals, the results showed that there is an inverse relationship between the time spent on each prayer posture and the back compression force affecting the person during that posture. In addition, modifications to the bowing posture were studies for individuals with low back pain considering three main factors: back angle, knee angle, and pain level. It was found that all the main factors and one interaction effect (back angle × knee angle) are significant. This can help identify the back and knee angles that minimize the compression force for individuals with low back pain.

 

Physical rehabilitation involves doing a regular, gentle stretch and strengthen movement program. Regular movement involves in Salah will help to decrease the stiffness in joints and lower limb stretches prevent muscle injuries [9]. It also increases the strength of the muscles, in order to improve physical fitness. This is necessary to be able to return to activities such as, cooking, housework, prayers (Salah) and work.

 

In the acute injury phase/acute medical conditions or in the early post-surgical stage, patient can pray in modified positions, but as soon as the inflammatory process subsides and the recovery starts, the Fitness expert in clinical setting can develop an exercise training program and set rehabilitative goals tailored for an individual to improve joint flexibility and to strengthen the muscle groups involved in standing, forwarding bending, kneeling, squatting and prostrating, thereby encouraging the patient to return to the normal praying position gradually.

 

The knee joint is highly loaded during daily life. If each posture has been performed correctly then the individual may prevent knee problems. But many Muslims today aren’t aware of the proper postures. Some pray at a very fast pace, this way they are harming their knees, even when standing sometimes they put pressure on one foot more than the other, overload can lead to more joint problems. Some do not bend at right angle in Ruku posture therefore doesn’t get proper spinal flexibility and lower extremity stretch. It’s being observed also that many people continued to pray on chair even after the acute or sub-acute phase subsided and the consequence are muscle shortening and joint stiffness at knee & hip and tightness at ligaments and tendons, eventually their physical fitness level is compromised.

 

Movement in prayer if done in the proper position can prevent, treat and rehabilitate a number of diseases. If prayer is practiced to perfection, this practice may nourish the heart, strengthen the kidney, treat impotence for men, improve the quality of sex and genital muscle recovery (neurotherapy-of-christian-brain, 2014) [13].

 

A’ishah Siddiqa (Wife of Prophet, PBUH) narrates that The Prophet used to prolong the prostration to such an extent that one could recite fifty verses (of the Qur’an) before he would lift his head [Sahih al-Bukhari] In another Hadith narrated by Anas bin Malik (radiAllahu anhu) the Prophet (PBUH) advised Muslims to perform Ruku’u (bowing) and Sajdah properly.

 

Conclusion

Prayer movements outside of worship, have many physical & physiological advantages. The body goes through a unique exercise routine during the Salah therefore these postures help to maintain fitness in the healthy individuals [6], leading to improved flexibility, muscle strength (ability of muscle to exert force) and muscle endurance (refers to the ability to perform many repetition) [8].

 

Over the years many have suggested that the Islamic prayer contains benefits associated with yoga and however it would be more correct to say that these health regimes incorporate many of the health benefits contained in the prayer [2].

 

If performed properly and regularly, the praying postures can also be very useful to aid rehabilitation in a variety of conditions. As part of spiritual act, the doers also perform slow and moderate exercise at the same time which could benefit their health.

 

Public health awareness is crucial in order to gain maximum physical health benefit associated with Prayer Postures among the Muslim population. Further studies are required to help the healthcare providers to formulate an effective exercise program for patients with medical considerations that may interfere with prayer posture.