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.
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 . 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.
| SALAH and Pray time | FARD (Compulsory) |
| FAJR The dawn prayer | 2 |
| ZOHR The afternoon prayer | 4 |
| ASR The Late Afternoon Prayer | 4 |
| MAGRIB The evening Prayer | 3 |
| ISHA The Night Prayer | 4 |
These prayers are done five times a day, at set strict times, with the individual facing Mecca. The prayers are performed at dawn, noon, afternoon, evening, and night: the names are according to the prayer times: Fajr (dawn), Dhuhr (noon), ʿAṣr (afternoon), Maghrib (evening), and ʿIshāʾ (night).
The Fajr prayer is performed before sunrise, Dhuhr is performed in the midday after the sun has surpassed its highest point, Asr is the evening prayer before sunset, Maghrib is the evening prayer after sunset and Isha is the night prayer.
STEPS AND POSTURES OF SALAH
Prayers are comprised of several steps, 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.
Step 1 – NIYYATH – Make your intention to pray
We first began the prayer by making an intention from the heart to pray to Allah. As soon as you begin, your entire focus should be on the prayer itself and nothing else.
Step 2 – TAKBEER – Raise your hands to your ears and say ‘Allahu Akbar”
(Posture 1)
The moment you say “Allahu Akbar” the prayer will officially begin. From this point forward you should focus wholeheartedly on the prayer and do your best to ignore all distractions. Salah starts with standing posture called Takbir; See figure 01.
Fun Fact: What do you think Allahu Akbar means? In most Arabic to English translations it is defined as “Allah is the Greatest.” However, the real meaning of the phrase is “Allah is Greater.” It means that Allah is greater than everything in existence. In the moment of praying salah, saying Allahu Akbar is a reminder to the Muslim that Allah is greater than all other thoughts and actions.
Step 3 – QIYAAM (standing) – Lower your hands and place them over your naval. Your right hand should be placed over your left hand
(Posture 2)
Step 4 – Keep your eyes focused on the ground in front of you
(Posture 2)
Prophet Muhammad ﷺ (peace be upon him) said that while you praying your eyes should always look to where you will prostrate. Although it is not obligatory, it is also highly recommended to read the following dua (supplication) after saying Allahu Akbar:
subhanakal-lahumma wabihamdika
watabarakas-muka
wataa ‘ala jadduka
wala ilaha ghayruka. See figure 02.
Step 5 – FATHIHA – Recite the opening chapter of the Qur’an
(Posture 2)
The first chapter of the Qur’an is called Surah Fatihah. You will begin by saying this Arabic phrase:
Figure 03
Bismillaahir ar-Rahmani ar-Raheem
Al hamdu lillaahi rabbil ‘alameen
Ar-Rahmani ar-Raheem
Maaliki yawmid deen
Iyyaaka na’aboodu wa iyyaaka nasta’een
Ihdeenas siraatal mustaqeem
Siraatal ladheena an ‘amta’ alayhim
Ghayril maghduubi’ alayhim waladawleen
This is the meaning of the verses from Surah Fatihah:
In the name of God, the infinitely Compassionate and Merciful.
Praise be to Allah, Lord of all the worlds.
The Most Gracious, the Most Merciful.
Master on the Day of Recompense (Judgement Day).
You alone do we worship, and You alone do we ask for help.
Guide us on the straight path,
The path of those who You have bestowed favor, not of those who have evoked [Your] anger or of those who are astray.
After reciting Surah Fatihah, you can recite another chapter from the Qur’an. However, at a minimum you must recite Surah Fatihah in every raka’at of prayer.
Step 6 – RUKU’ – Bow down.
(Posture 03)
As you are bowing down say ‘Allahu Akbar’. Make sure to keep your back straight, your hands on your knees, and your eyes focused on the ground where you will be prostrating. see Figure 04
Step 7 – QIYAAM/I’ATHIDAL – Return to standing up again.
(Posture 04)
As you are rising up from the ruku position to a standing position you will bring your hands to your ears: Figure : 05
Step 8 – Go down to perform prostration.
As you are moving into this position say Allahu Akbar.
And also make sure your forehead, nose, palms of both hands, knees, and both toes are touching the ground.
Step 9 –SUJOOD
(Posture 05)
Step 10 – JULUS – Rise up from sujud and sit for a moment.
(Posture 06)
Say Allahu akbar as you rise from sujud and then sit on your left leg. Your left foot will rest on the floor while your right foot is upright. Place your hands on your knees.
When you are in this position it is recommended to ask Allah for forgiveness. A simple and easy dua you can say is:
Step 11 – SECOND SUJOOD – Return to the position of sujud.
(Posture 05)
You will repeat step 9 again and perform a second sujud and say subhanna rabbeeyal ‘alaa three times again. see Figure 06
Step 12 – Arise from the sujud to return to the standing position and say Allahu Akbar
Congratulations, you have just completed one full rakah! The first rakah of every prayer is performed with these twelve steps.
When you reach the end of the second rakah you will perform the tashahud, or a step 13.
Step 13 – Perform the tashahud at the end of every two rakah
(Posture 07)
Instead of standing up after the two sujud, this time around you will sit on your legs and knees again. You will raise your right index finger
If this is the final rakah in the prayer then you will add this part to the tashahud:
Step 14 TASLEEM / SALAM’: after reciting the second part of the tashahud, you will say the “SALAM.”
(Posture 08)
The Salaam is to look to your right and say:
Assalamu alaykum wa rahmatu Allah
And then to look to the left and say it again:
Assalamu alaykum wa rahmatu Allah
Aside from the five obligatory prayers, Muslims may offer Sunnah Salah.
The Sunnah Salah (prayers) are ones in which the Prophet Muhammad (peace be upon him) used to habitually offer as voluntary worship at specified times and places.
All of these prayers are performed while facing in the direction of the Kaaba in Mecca and form an important aspect of the Muslim Ummah. When we perform any one from these salah, must wash before prayer; this washing is called wudu (“Ablution”). The prayer is accompanied by a series of set positions including. bowing with hands on knees, standing, prostrating and sitting in a special position (not on the heels, nor on the buttocks). At every change in position, “Allahu Akbar” is said and it is a fixed tradition that has to be recited in each posture. A Muslim may perform their prayer anywhere, such as in offices, universities, and fields. However, the mosque is the preferable place for prayers because the mosque allows for fellowship.