Reverse prayer yoga pose: Benefits and how to do pashchima namaskarasana

Reverse prayer yoga, also referred to as Pashchima Namaskarasana (or Parshva Namaskarasana), is a pose during which you be a part of your fingers 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. Top-of-the-line 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. Additionally it is nice to eliminate stress and stress 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 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 show you how 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 turn into energetic,” says Yoga Knowledgeable, Dr. Hansaji Yogendra.

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3. Reduces neck and shoulder ache

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

Yoga for neck ache: Do these 7 stretching workout routines simply 5 minutes a day for reduction

4. Retains stress at bay

The pose would possibly show you how to relieve stress and calm an anxious thoughts. This straightforward asana will show you how to relieve stress at work or dwelling as a result of a relaxed thoughts results in a relaxed 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 tips on how to do reverse prayer yoga, as defined by the professional.

• Step 1: Start in a snug 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 convey the palms of your fingers collectively. Begin by bringing the again of your fingers in direction of one another.
• Step 4: Intention to convey your fingers 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 fingers 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 develop your chest, and exhale to loosen up 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 stage. Really feel the stretch in your wrists, forearms, and shoulders.
• Step 9: Slowly launch the pose by bringing your fingers again to the entrance of your physique. Shake your wrists and shoulders to launch any stress.
• Step 10: If you happen to want to deepen the stretch or practise the pose additional, you possibly can repeat this pose after a brief break.

Be aware: 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 strain or these with arm or shoulder accidents are suggested to chorus from practising reverse prayer asana, as this yoga pose includes bringing the fingers behind the again, which can exacerbate present 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 possibly can practise reverse prayer yoga within the morning or night earlier than starting your health routine. This can show you how to open up your physique and show you how to turn into extra versatile.