Reverse Prayer Pose is a heart-opening posture that increases flexibility and strength in the arms, shoulders, and chest. 

Also known as Paschim Namaskarasana (PAH-sheem-NAH-mah-skar-AH-SUN-ah), this pose gets its name from the Sanskrit words paschim, meaning west, namaskar, meaning greeting, and asana, meaning pose. 

Read to learn how to add a Reverse Prayer Pose to your regular yoga practice.

Level of Difficulty: Intermediate

Reverse Prayer Pose benefits

• Relieves stress

• Increases lung capacity

• Stretches the upper back

• Stretches the shoulder joints and pectoral muscles

• Improves posture

• Opens the abdomen

Precautions for Reverse Prayer Pose

• Low blood pressure

• Arm or shoulder injury

• Wrist, ankle, and elbow injuries

• Tight wrists

Preparatory poses

Before you practice the Reverse Prayer Pose, we suggest you do a few neck rolls and shoulder rolls. You can also do a shoulder stretch with hands behind the back and fingers interlaced. Additionally, these poses can be helpful: 

• Sitting Half Spinal Twist 

• Cobra Pose 

• Cow Face Pose

Reverse Prayer Pose step-by-step instructions

1. Begin by standing in Mountain Pose.

2. Relax your shoulders and bend your knees slightly.

3. Move your arms behind your back and join your palms together in a prayer position with fingertips facing downward.

4. As you inhale, turn the fingertips inwards towards your spine and bring them to face upwards.

5. Ensure that your knees are still slightly bent and your palms are pressed firmly together.

6. Focus your gaze on one unmoving point and stay in the pose for 5-10 breaths.

7. As you exhale, slowly turn your fingertips downward.

8. Bring your arms to the sides of the body and slowly return to Mountain Pose.

Reverse Prayer Pose modifications

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.

Follow-up poses

• Bow Pose

• Standing Forward Bend 

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SKY practitioners report:

• Greater mental focus

• Healthier blood pressure

• Enhanced deep sleep

• Mental fortitude

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