Reverse Prayer Pose — Paschim Namaskarasana
(PAH-sheem-NAH-mah-skar-AH-SUN-ah) — is a heart-opening posture that increases flexibility and strength in the arms, shoulders, and chest. The pose gets its name from the Sanskrit words, paschim, meaning west, namaskar, meaning greeting, and asana, meaning pose.
Level of Difficulty: Intermediate
Step-by-Step Instructions
Begin by standing in Tadasana.
Relax your shoulders and bend your knees slightly.
Move your arms behind your back and join your palms together in a prayer position with fingertips facing downward.
As you inhale, turn the fingertips inwards towards your spine and bring them to face upwards.
Ensure that your knees are still slightly bent and your palms are pressed firmly together.
Focus your gaze on one unmoving point and stay in the pose for 5-10 breaths.
As you exhale, slowly turn your fingertips downward.
Bring your arms to the sides of the body and slowly return to Tadasana.
Benefits
- Opens the abdomen
- Stretches the upper back
- Stretches the shoulder joints and pectoral muscles
Precautions
- Low blood pressure
- Arm or shoulder injury
Modifications and Variations
- To Modify: If placing the hands in a prayer position is not accessible, make a fist with both hands. Press your fists together with the top of the hands facing the sky.
- To Increase the Challenge: Pull your elbows further back in space to increase the stretch.
Preparatory Poses and Follow up Poses
- Sitting Half Spinal Twist | Ardha Matsyendrasana (Preparatory)
- Cobra Pose | Bhujangasana (Preparatory)
- Bow Pose | Dhanurasana Bow Pose (Preparatory or Follow-up)
- Standing Forward Bend | Prasarita Padahastasana (Follow-up)
Browse our entire yoga poses library and learn more about each yoga pose in detail.
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