Reverse prayer yoga, also referred to as Pashchima Namaskarasana (or Parshva Namaskarasana), is a pose by which you be part of your arms 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 muscular tissues. It’s an especially helpful yoga pose for individuals who spend lengthy hours sitting in entrance of a laptop computer. The most effective 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 is usually nice to do away with stress and rigidity because it helps strengthen your again and shoulders. Let’s discover ways 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 here are among 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 respiratory, they assist bodily well being and metabolism.

2. Helps to strengthen the tendons

“The shoulder motion is especially helpful for these with carpal tunnel syndrome and wrist ache because it strengthens the tendons in your wrists. Doing this simple yoga reverse prayer pose will assist you 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 change into energetic,” says Yoga Skilled, Dr. Hansaji Yogendra.

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3. Reduces neck and shoulder ache

The shoulder motion relieves rigidity within the shoulder muscular tissues, relaxes the shoulder blades, and reduces ache within the neck.

Additionally Learn: Yoga for neck ache: Do these 7 stretching workouts simply 5 minutes a day for reduction

4. Retains stress at bay

The pose may assist you relieve rigidity and calm an anxious thoughts. This simple asana will assist you relieve rigidity at work or house as a result of a relaxed thoughts results in a relaxed physique. It could actually help in reaching concord between your physique, thoughts, and spirit.

How one can do reverse prayer yoga or pashchima namaskarasana?

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

• Step 1: Start in a cushty seated place on a yoga mat, together 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 arms collectively. Begin by bringing the again of your arms in the direction of one another.
• Step 4: Intention to carry your arms right into a prayer place behind your again.
• Step 5: Be certain that your elbows are pointing upward and never splaying out to the perimeters. This helps in sustaining the alignment of your arms and shoulders.
• Step 6: As you pull your arms 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 chill out into the pose. Keep gradual, managed respiratory 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 arms again to the entrance of your physique. Shake your wrists and shoulders to launch any rigidity.
• Step 10: In the event you want to deepen the stretch or practise the pose additional, you may repeat this pose after a brief break.

Be aware: In the event you 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 strain or these with arm or shoulder accidents are suggested to chorus from practising reverse prayer asana, as this yoga pose entails bringing the arms behind the again, which can exacerbate current situations. All the time prioritise your security and seek the advice of with a healthcare skilled to keep away from dangers.

Finest time to carry out reverse prayer yoga

You may practise reverse prayer yoga within the morning or night earlier than starting your health routine. It will assist you open up your physique and assist you change into extra versatile.