Reverse Prayer Pose

Paścima Namaskārāsana

Read what the gnome says

Reverse Prayer Pose! Stand tall, bring the palms together behind the back, fingers pointing up, then lift the chest. Shoulders rolling back, elbows soft. Use a strap if needed. Breathe, open the heart. Proud gnome.

Works on Shoulders · Wrists · Chest

How to do it

1. Stand tall with the feet together and the weight even.
2. Bring the hands behind the back, palms together, fingers pointing up.
3. Draw the shoulders back, open the chest and breathe; hold.

Common mistakes

• Don’t force the palms together: hold the elbows instead.
• Don’t lock the knees.
• Don’t push the chin forward.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Standing

• Bound Reverse WarriorIntermediate
• Chair Pose on TiptoesIntermediate
• Chair-Supported Warrior IIIIntermediate
• Dancer PoseIntermediate
• Dancer Pose with StrapIntermediate
• Dancing Shiva PoseIntermediate