Featured Pose Reverse Prayer Pose

by Baxter and Nina

This pose from our office yoga series moves your shoulders into a position that you don’t take very often in your everyday life. Although this movement is not commonly needed, it’s still an important one because for the long-term health of your shoulders, you need to move them through their full range of motion. Unlike Prayer pose (Namaste) in front of your chest, Reverse Prayer pose (Paschima Namaskarana) takes your upper arms into internal rotation, creating an excellent stretch for your forearms that’s helpful for your elbows, wrists, and hands.

Although the classic version of the pose is difficult, if not impossible, for some people, a second variation, where you hold your elbows or forearms, makes the pose accessible to almost everyone.

This is an excellent counter pose for any work that involves the use of your hands whether it is manual labor or office computer work. And, as with all our office yoga poses, you can do it almost anywhere, in any attire. The pose also releases tension from your shoulders and collarbone area (an area where most people don’t even realize they hold a lot of tightness), providing physical relief as well as relaxation.

Those of you who have shoulder or arm injuries (such as, tennis elbow, carpal tunnel syndrome or rotator cuff injuries) should start by trying version 2. If you can do variation number comfortably, you can cautiously attempt version 1.

Baxter prescribes this pose for:

• stiff and tight shoulders 
• tight forearms and elbows 
• tight wrists and hands 
• counter-pose for activities that require griping your hands 
• stress relief of the shoulders and neck area (self massage!)

Instructions: For version 1, start by standing in Mountain pose, with your feet hips-distance apart. Bring your palms together into Prayer position (Namaste) in front of your chest, and press your palms together firmly. Take a moment to assess how flexible your wrists are in this position. 

Now bring your arms behind your back, with your fingertips pointing toward the floor and elbows slightly bent. Then move your hands a few inches away from your lower back and spin your fingertips up toward the ceiling. Allow the pinky side of your hands to lightly touch your lower back. At this point your elbows are bent and your upper arm bones are turning in quite a bit. Carefully wiggle and wriggle your hands up along the line of your spine as high as you can comfortably go or until your palms come completely together. If your palms can come together, try to bring the thumb sides of your hands closer to each other (as they tend to get pulled apart). 

Stay in the pose for approximately 30 seconds, working up to 2 minutes. To come out of the pose, carefully wiggle your hands down your back at least six inches or so before you release your hands down by your sides (this takes the tension out of your shoulders).

If you attempt version 1 and are unable to turn your fingertips up and keep them together, there may be too much tightness or tension anywhere from your shoulders to your wrists that prevents you from doing this safely. Choose version 2 instead.

For version 2, start by standing in Mountain pose, with your feet hips-distance apart. Take your arms out to your sides with your elbows bent to a 90-degree angle and your palms facing forward. Then spin your forearms forward and down (this is internal rotation) so your fingertips point down toward the floor. Bring your right forearm behind your back so the forearm rests on your lower back, then bring your left arm in as well, grabbing your left forearm or elbow with your right hand. Then spin your left hand around to grab your right forearm or elbow, as shown below.

Stay in the pose for 30 seconds, working up to 2 minutes. Then release your arms and repeat on the second side, bring your left arm behind your back first.

Cautions: If you have a history of shoulder joint dislocation, you should avoid the extreme internal rotation required by this pose. Or, if you want to try the pose, start with version 2. If you feel any dramatic movement in your upper arm bone, back off immediately. Likewise, if you have pain in your shoulder joint, elbow, or wrist. Those of you who have active rotator cuff injuries, carpal tunnel syndrome or tennis elbow should check with your teacher before practicing this pose.

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