Reversed Prayer (Paschim Namaskarasana)

Type: Arms

Level: Intermediate

Steps:

•Bring your arms behind your back and join the palms with fingertips facing downward.

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

•Palms are pressed firmly against each other.

•Stay in the position for a couple of breaths.

•As you exhale, slowly turn the fingertips downward.

Props & Assistance:

If not possible to do the full pose interlock the hands behind the back or hold onto the elbows.

Variations:

This pose pose can be done in seated positions or in standing asana such as variations of warrior poses or pyramid pose.

Preparatory poses:

•Eagle

•Extended side angle

Follow up poses:

•Wheel

•Cow face

•Camel

•Other backbends

Benefits:

•Opens the abdomen, thus allowing deeper breaths.

•Stretches the upper back.

•Stretches the shoulder joints and pectoral muscles.

Caution/Avoid:

•Low blood pressure

•Arm or shoulder injury

•If you are thinking of starting yoga and have a medical condition, it is advisable to check with your doctor.