Open your chest and increase flexibility in your shoulders, wrists, and more with Reverse Prayer Pose…
Reverse Prayer Pose (Pashchima Namaskarasana) is a beginner-to-intermediate yoga pose that helps to stretch the shoulders, arms, upper back, and wrists, while opening the chest. This heart-opening pose helps to improve posture and breathing, alleviate wrist pain, and strengthen the arms and wrists. It is thought to help prevent carpal tunnel syndrome and tendonitis, and also increases range of motion in the shoulders.
Reverse Prayer Pose is typically done while sitting on your heels, but it can also be done while seated on a stool or block, or while standing.
If you have trouble getting your palms to touch at first, simply focus on keeping them wide and open, and gently pressing your pinky fingers into your back as you gradually work your palms closer together. Remember to keep your shoulders rolled back to open up the chest area, and breathe slowly and deeply throughout the pose.
Those with shoulder or wrist injuries should avoid this pose.
How to Do Reverse Prayer Pose:
- Begin sitting or standing with a long spine. Inhale, and on your exhale, draw the arms behind you with fingers pointing down and the palms touching lightly.
- Inhale and rotate the arms so that the fingers point first towards the back and then up towards the sky. Don’t worry if the palms do not press together behind the back.
- Exhale and press the pinkies into your back, attempting to bring the palms together to touch. Your spine should stay long and the collar bones broaden.
- Hold for several breaths, then reverse the steps above to exit the pose. Rest with your hands in your lap and take several deep breaths.
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