The reverse prayer yoga, also known as Pashchima Namaskarasana (also called Parshva Namaskarasana), is a position where your hands are joined behind your back (namaskar gesture). This pose primarily targets your shoulders, wrists, and wrists. This is an excellent pose for people who spend hours typing on computers. This article will discuss the benefits and how to do it.
What is reverse prayer?
Many names can be given to the Reverse Prayer Pose, also known as Penguin Pose, Pashchima Namaskarasana, or Viparita Namaskarasana. It is a variant of Tadasana. The standing yoga asana translates to pashchima, which means ‘being behind,’ and namaskar, which means ‘offering regard.’ The asana, or posture’, denotes the position.
The name and position loosely translate to the reverse praying pose. This upper body position strengthens your arms and shoulders and targets your abdomen ( 1).
Reverse prayer yoga has many benefits.
Reverse prayer poses have many health benefits.
Similar: 15 Best Exercises to Strengthen Your Wrists To Avoid Injury & Pain
- Shoulder movements open the chest and encourage digestion. They improve your breathing and help maintain your energy and metabolism.
- Shoulder movement strengthens your wrist tendons. It is particularly beneficial for those suffering from wrist pain and carpal tunnel syndrome. This simple yoga reverse prayer pose will help keep your wrists healthy if you type more than 300 words daily. As a result, the wrists will activate many acupuncture points.
- Shoulder movement can massage tight shoulders muscles, loosen them and relax your shoulders. This will help reduce neck and shoulder pain.
- Related: 10 Home Remedies For Neck Pain | Causes & Prevention Tips
- The pose can help calm anxious minds and relieve stress. A calm mind is a peaceful body. So, beat stress at work and home by practicing this simple asana. A quiet mind can reduce any illness. Stress can make you feel depressed and worsen your mental health.
Did You Know?
This pose is trendy in yoga for seniors, as well as in prenatal and postnatal yoga sequences.
Perform the Reverse Prayer Pose (Paschim Naskarasana).
Let’s now look at how the pose benefits your body and what it is all about.
- Place your feet on a yoga mat or the ground.
- Place your legs together, and your feet should be about an inch apart.
- Let your shoulders relax and allow your hands to hang at the sides.
- This is the Tadasana or mountain pose.
- Now relax your shoulders and bend your knees slightly.
- Start by extending your arms behind you.
- Continue to join your hands and point your fingers downwards.
- Inhale, turn your fingertips towards the spine with your inhale. Rotate your fingers until your palms meet, turning your fingertips upwards.
- Keep your knees slightly bent and your palms pressed against each other.
- For around 25-30 seconds, stay in that position.
- Close your eyes.
- Now, turn your fingertips downwards.
- Let go of your hands and return them to the sides.
- Now you are back at Tadasana.
- Take a minute break and then return to the original motion.
Another variation of the reverse praying pose is the seated one. It involves sitting in Sukhasana while performing the same set of motions. This pose is also known as the reverse prayer and lotus pose. You can reap the health benefits of this pose, including:
- It reduces stagnation in your feet. It helps to open the acupuncture points of your feet by putting your legs together.
- Sitting down can also improve stomach function and other organs.
The ideal position to strengthen your arms, shoulders, wrists, and wrists is reverse prayer yoga. Also known as pashchima Namaskarasana or pashchima namaskarasana, This position helps to open the chest, improve digestion, increase metabolism, reduce carpal tunnel syndrome and relieve stress. It also calms the mind, relaxes shoulder blades, loosens up shoulder muscles, and fixes wrist tendons. This asana can also be done in a seated position, which offers many benefits, such as activating acupuncture points on the feet. If you are having trouble with this pose, keep going. Keep practicing and getting better every day.