Paschim Namaskar, also known as Reverse Prayer Pose, is an asana that involves pressing the palms of your hands together behind your back while in a seated or standing position. Hands are placed in a reverse prayer position. This pose is often used to stretch and strengthen the arms, shoulders, and chest, as well as to improve posture and promote relaxation.

Equipment: No equipment

Level: Beginners to advanced

Works on muscles: Arms, Shoulders, Neck

How to perform Paschim Namaskar correctly:

Boy is doing Paschim Namaskar

Step 1:

Bring your arms behind your back and then join your palms

Tip: Keep your spine straight.

Step 2:

Try to keep your palms together in a prayer position and repeat this movement a few times

Tip: Try to uplift your arms as much as you can.

Boy is doing Paschim Namaskar
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O’Coach Free Tip

  • Keep your spine straight
  • Take deep breaths in between the exercise

For additional videos see our fundamental exercises guide.

5 Reasons to do Reverse Prayer daily:

Reverse Prayer is an upper-body strengthening pose that works specifically on the arms and the abdomen and has various benefits.

  • Relieves back pain
  • Improves body posture
  • Reduces stress and calms the mind
  • Relieves tension in the neck and shoulders
  • Makes the spine, shoulders and arms more flexible

Also Read: 3 Yoga Asanas To Help Back Pain

Why is adding Paschim Namaskar to the routine important?

Paschim Namaskar helps to stretch the chest and shoulders, which can become tight from poor posture or prolonged periods of sitting. By stretching the chest and shoulders, this pose can help improve posture and reduce the risk of back and neck pain. To add Paschim Namaskar to your stretching routine all you need are two simple tools.

Your 2 mins time and The O’Coach app

Adding this quick, 2-minute exercise to your routine with the O’Coach app can help you relieve back pain and improve body posture. We know that for working professionals, it’s hard to manage their workouts during their busy office hours. However, there is no need to worry now!! O’Coach assists you in managing your customized workout routine to perform during your hectic office hours.

2 mins Yoga with O’Coach app:

Incorporate a 2- 5 mins Paschim Namaskar into your daily routine with the O’Coach app. To add this workout to your daily routine, you can create your own custom workout routine as per your needs or preferences or simply download the exercise.

Click here to check out the full detailed paschim namaskar yoga plan

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