Reverse Prayer Pose - Paschima Namaskarasana
Reverse Prayer (Reverse Anjali Mudra or Paschima Namaskarasana) is a great way to open your shoulders. You will find Reverse Prayer as an arm variation added to many Standing Yoga Postures.
Reverse Prayer internally rotates your upper arms. That isn’t a common movement for your upper arms, which is one of the reasons it can be so beneficial. It makes sure you go through your full range of motion. It’s also a wonderful stretch for your forearms.
Reverse Prayer Pose Basics
- Also Known As: Reverse Anjali Mudra, Paschima Namaskarasana, or Viparita Namaskarasana
- Targets: Muscles throughout your shoulder and forearms
- Difficulty: Beginners
- By Type: Chest Opening Yoga Poses, Shoulder Opening Yoga Poses
- Body Position: Forward Bend Yoga Poses, Seated Yoga Poses, Standing Yoga Poses
- By Benefit: Yoga Poses For Neck Pain, Yoga Poses For Stress Relief
Benefits and Contraindications
Promotes respect for the self and others
Relieves stress and anxiety
Good for opening up the shoulder joints
Stretches the shoulder muscles and the muscles of the forearm up to the wrist
Opens the chest and improves breathing
Shoulder, neck or arm injury
Photo poses in different angles
Modifications, Props and Tips
When you inhale, let yourself sink into and feel the stretch, assessing if you should go deeper.
If your body wants a deeper stretch, as you exhale, continue moving your hands closer together. This will move them up along the line of your spine.
If your palms can press fully against each other, concentrate on the thumb side of your hands and keeping them gently pressing.
- Cow Face Pose
- Standing Reverse Prayer Pose
Top Preparatory Poses
- Backward Shoulders Rotations in Mountain or Easy Pose
- Forward Shoulders Rotations in Mountain or Easy Pose
- Shoulder Blades Warm Up