Arm Variations


Pashchima Namaskarasana (Reverse Prayer Pose)


Reverse Prayer Pose, NamasteReverse Prayer Pose, Namaste

Level: All levels
Category: Arm Variation

Pashchima = the West, referring to the back of the body. Namaskara = the utterance of a greeting.

If you find it impossible to bring any more than the fingertips together, grab the wrists or the elbows from behind. Be sure to vary the clasping of the wrists and elbows as a separate variation.

Organizing the pose

    • Come into Tadasana (Mountain Pose).
    • Bend the knees and bring the palms together behind the back with the fingertips pointing down.
    • With the knees still bent (which decreases the need to thrust the rib cage forward and sway the back) turn the fingertips in towards the spine and slide the outer edges of the palms up the back into a prayer position.
    • Straighten the legs.
    • Hold the position for several breaths.
    • Release and return to Tadasana (Mountain Pose).

Practice Points

    • Broaden the back into the hands rather than pushing the back forward and jutting the ribs out.
    • Roll the index fingers and thumbs into each other.
    • Lift the hands up towards the head.
    • Soften the upper arm bones and allow them to roll forward.
    • Broaden the upper back and shoulder blades.