Reverse Prayer Pose

Pashchima Namaskarasana

Reverse Prayer Pose

Reverse Prayer is an intermediate pose for the hands that helps alleviate wrist pain and also opens the upper back.

anahata – the heart chakra
related poses



How To Do Reverse Prayer Yoga Pose
  1. 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.
  2. 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.
  3. 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.
  • Rolling the shoulders back will help broaden the chest, release tension, and open the sternum, ribs and throat, creating more space for your breath.
  • Try to sit or stand still while you to hold the pose to release stress.
  • Breathe deeply in and out through the nose through the pose.

Don’t worry if your palms cannot yet press together behind the back. Keep them open or work on gently pressing the pinkies into your back as you work to gradually bring the palms closer together.

Stretches & Strengthens

All Muscles: Shoulders, wrist tendons, arms, pectoral muscles, deltoids, upper back muscles, abdomen

Target Muscles: Shoulders, wrist tendons

Health Benefits of Reverse Prayer Yoga Pose
  • Improves posture.
  • Opens the abdomen allowing for deeper breath and greater relaxation.
  • Alleviates wrist pain and strengthens the wrists and arms.
  • Discourages carpal tunnel and tendonitis.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Pashchima Namaskarasana

(posh-chEE-mah nom-aH-ska-RAHS-anna)

pashchima: backside of the body
namaskar: joining of the hands in prayer
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?