Reverse prayer yoga pose: Advantages and easy methods to do pashchima namaskarasana

Reverse prayer yoga, also called Pashchima Namaskarasana (or Parshva Namaskarasana), is a pose wherein you be a part of your palms behind your again. That is an upper-body strengthening pose that targets the arms and stomach. It additionally focuses in your shoulders and wrists. Plus, it aids in burning arm fats by firming the muscle tissue. It’s a particularly useful yoga pose for individuals who spend lengthy hours sitting in entrance of a laptop computer. Among the finest issues about this yoga pose is that it may be carried out at your research desk or whereas utilizing a laptop computer at your workplace desk. It’s also nice to do away with stress and pressure because it helps strengthen your again and shoulders. Let’s learn to do reverse prayer yoga and what are the opposite advantages of this yoga pose.

What’s the reverse prayer yoga pose?

This pose is an upper-body strengthening pose that works for the stomach and arms. There are quite a few names for the Reverse Prayer Pose, together with Penguin Pose, Pashchima Namaskarasana, and Viparita Namaskarasana. It’s a variation of the Tadasana that works particularly in your arms and stomach.

4 advantages of reverse prayer yoga

Listed below are a number of the potential advantages of reverse prayer yoga:

1. Aids in digestion

The shoulder actions promote digestion by opening up the chest. Along with bettering your respiration, they help bodily well being and metabolism.

2. Helps to strengthen the tendons

“The shoulder motion is especially useful for these with carpal tunnel syndrome and wrist ache because it strengthens the tendons in your wrists. Doing this straightforward yoga reverse prayer pose will make it easier to keep away from hurt to your wrists if you end up typing even 300 phrases in a single day. The extension will trigger quite a few acupuncture factors on the wrists to develop into energetic,” says Yoga Skilled, Dr. Hansaji Yogendra.

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3. Reduces neck and shoulder ache

The shoulder motion relieves pressure within the shoulder muscle tissue, relaxes the shoulder blades, and reduces ache within the neck.

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4. Retains stress at bay

The pose may make it easier to relieve pressure and calm an anxious thoughts. This straightforward asana will make it easier to relieve pressure at work or dwelling as a result of a peaceful thoughts results in a peaceful physique. It might probably help in attaining concord between your physique, thoughts, and spirit.

The right way to do reverse prayer yoga or pashchima namaskarasana?

Here’s a full information on easy methods to do reverse prayer yoga, as defined by the knowledgeable.

• Step 1: Start in a cushty seated place on a yoga mat, along with your backbone straight and legs prolonged in entrance of you.
• Step 2: Gently heat up your shoulders and wrists by rotating them in round motions.
• Step 3: Attain your arms behind your again and try to carry the palms of your palms collectively. Begin by bringing the again of your palms in direction of one another.
• Step 4: Goal to carry your palms right into a prayer place behind your again.
• Step 5: Be certain that your elbows are pointing upward and never splaying out to the edges. This helps in sustaining the alignment of your arms and shoulders.
• Step 6: As you pull your palms nearer collectively, elevate your chest and unfold your shoulders. This train stretches your shoulders and chest.
• Step 7: Focus in your breath. Inhale deeply to broaden your chest, and exhale to calm down into the pose. Keep sluggish, managed respiration all through the posture.
• Step 8: Maintain reverse prayer yoga pose for 20-30 seconds or longer, relying in your consolation degree. Really feel the stretch in your wrists, forearms, and shoulders.
• Step 9: Slowly launch the pose by bringing your palms again to the entrance of your physique. Shake your wrists and shoulders to launch any pressure.
• Step 10: If you happen to want to deepen the stretch or practise the pose additional, you may repeat this pose after a brief break.

Observe: If you happen to expertise any ache or discomfort, particularly within the wrists or shoulders, ease out of the pose.

Who ought to keep away from doing reverse prayer yoga?

Folks with low blood stress or these with arm or shoulder accidents are suggested to chorus from practising reverse prayer asana, as this yoga pose entails bringing the palms behind the again, which can exacerbate current circumstances. At all times prioritise your security and seek the advice of with a healthcare skilled to keep away from dangers.

Greatest time to carry out reverse prayer yoga

You may practise reverse prayer yoga within the morning or night earlier than starting your health routine. This may make it easier to open up your physique and make it easier to develop into extra versatile.