DAILY YOGA ยท Paschima Namaskarasana
Reverse Prayer
Paschima Namaskarasana โ Reverse Prayer (also called Viparita Namaskar) โ brings the palms together behind the back in a prayer position pointing up the spine. It is a wonderful, if demanding, opener for the shoulders, wrists and chest, often added to standing poses like Pyramid.
Name meaning: From viparฤซta meaning "reversed", namaskฤra meaning "salutation/prayer", and ฤsana โ the "reverse-prayer posture" (Paschima Namaskar), the palms pressed together behind the back. A gesture of humble salutation, turned around.
Classification: Mudra/gesture within an asana โ a shoulder- and wrist-opening hand position (reverse prayer).
Tradition & origin: Reverse Prayer is a modern hand position: it accompanies modern postural poses (notably Pyramid Pose, Parsvottanasana) rather than appearing as a named medieval asana. The aรฑjali (prayer) gesture is ancient, but this reversed, behind-the-back form belongs to modern practice.
This guide was drafted with the help of AI and reviewed by us. It is for general education only and is not medical or professional advice. It may contain errors. Please practise mindfully, listen to your body, and consult a qualified yoga teacher or doctor for anything specific. Spotted an error? Tell us in the comments below.
How to do it โ step by step
- 1Stand or sit tall with the spine long.
- 2Take the arms behind the back and turn the fingertips down.
- 3Rotate the wrists so the fingertips point up the spine.
- 4Slide the palms together into a prayer behind the back.
- 5Draw the elbows back and lift the chest.
- 6Keep the shoulders rolling down, not hunching up.
- 7Hold, breathe, and release gently.
Breath & hold
Breathe smoothly; hold 30โ45 seconds.
Benefits
- โOpens the shoulders, chest and wrists.
- โImproves posture and counters rounding.
- โIncreases wrist and shoulder mobility.
- โA meditative, heart-opening hand position.
๐ช The traditional / desi way
- The "reverse namaskar" โ the gesture of prayer turned to the back body, a graceful salute along the spine.
- Traditional cue: keep the chest lifted and shoulders down; if the palms will not meet, hold opposite forearms instead.
Common mistakes
- โHunching the shoulders up and rounding forward.
- โForcing the palms flat when the wrists resist.
Modifications & props
- ๐งฉHold opposite elbows behind the back.
- ๐งฉPress the backs of the hands together instead of full palms.
Muscles & anatomy
- ๐ชStretches and externally rotates the shoulders and opens the chest.
- ๐ชStretches the wrists and forearms.
- ๐ชThe upper back works to draw the shoulder blades together.
What you may feel
- ๐ซงNormal: an opening across the chest and front of the shoulders, and a wrist stretch.
- ๐ซงWarning sign: shoulder or wrist pinching โ lower the hands, hold the elbows, or press the backs of the hands.
Variations to grow into
Slide the pressed palms higher up the spine as the shoulders open.
Add it into Pyramid Pose (Parsvottanasana) or a standing prayer twist for a fuller opening.
Using props
- ๐งฑA strap between the hands, or hold opposite elbows.
Warm-up & counterpose
- Shoulder rolls, chest openers and wrist stretches.
- Release the arms and circle the shoulders; a gentle forward fold.
Supporting exercises
Why: Prepare the shoulders for the external rotation.
How: Gentle doorway chest stretches and shoulder rolls.
Why: Prepare the wrists for the pressed-palm position.
How: Gentle wrist flexion/extension stretches.
Progression path
Start by holding opposite elbows behind the back; progress to backs-of-hands together, then full reverse prayer, sliding the palms higher over time.
Who it suits โ and who should modify
- โPractitioners with reasonable shoulder and wrist mobility.
- โThose wanting to open the chest, shoulders and wrists.
- โDesk workers countering rounded shoulders (build gradually).
- !Shoulder or wrist injury โ hold opposite elbows behind the back instead.
- !Carpal tunnel โ press the backs of the hands together rather than full palms.
- !Never force the palms together; the opening comes over time.
When to practise
Any time to counter slouching, or added into Pyramid Pose and prayer twists.
Daily is fine; hold comfortably.
Traditional view vs. modern evidence
A reversed gesture of humble salutation (aรฑjali), turned behind the back.
The prayer gesture is ancient; this reversed behind-the-back form is modern.
Valued as a shoulder-, chest- and wrist-opener, often added to Pyramid Pose.
Spinal/organ-healing claims are not established.
Evidence at a glance
Reverse prayer stretches the shoulders, chest and wrists and can counter slouching.
Consistent with anatomy; the target tissues are clearly stretched.
It has specific organ or spinal-healing effects.
Claims without solid supporting evidence.
Myths vs. reality
โ Myth: If your palms won't meet, you are doing it wrong.
โ Reality: Palms-together depends on shoulder and wrist openness; holding the elbows is a full expression while you open.
โ Myth: It realigns the spine.
โ Reality: It opens the shoulders and chest and can help posture, but it does not "realign" the spine.
โ ๏ธ Cautions
- Wrist or shoulder injury โ hold opposite elbows/forearms behind the back instead.
Frequently asked questions
My palms will not meet โ what else can I do?
Hold opposite elbows or forearms behind your back, or press the backs of the hands together. The palms come together over time.
Where is this used?
Often added to Pyramid Pose (Parsvottanasana) or Prayer Twist to deepen the shoulder opening.
Key takeaways
- โญA shoulder-, chest- and wrist-opening hand position (palms pressed behind the back).
- โญHold opposite elbows or press the backs of the hands if the palms won't meet.
- โญThe prayer gesture is ancient; this reversed form is modern.
- โญGreat for countering slouching; often added to Pyramid Pose.
References
- Wikipedia โ Parsvottanasana (reverse prayer / Paschima Namaskar in context) ยท Encyclopaedia, scholarly-sourced
- NCCIH โ Yoga: What You Need To Know ยท Government health body (public domain)
Sources are provided for further reading; always consult a qualified teacher or clinician for personal guidance.
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