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Paschim namaskarasana (Therapy)

पश्चिम-नमस्करासन / Reverse Prayer Pose

October 7, 2024

Table of Contents [Expand All]
Introduction to the Asana

The name comes from the Sanskrit word “Paschim” meaning west, “Namaskar” meaning greeting and “asana” meaning pose.

Benefits
  • Improves flexibility in upper back
  • Stimulates Heart Chakra
  • Relieves Tension and Stress
  • Enhances Focus and Concentration
Ailments Tackled
  • Beneficial for individuals suffering from shoulder stiffness
  • Deals with carpal tunnel syndrome
  • Reduce stress and anxiety
  • Alleviates shoulder pain
Steps to perform the Asana: Paschim namaskarasana (Therapy)
  • Stand in Tadasana on the floor. Keep your spine tall and your shoulders relaxed.
  • Bend both elbows and bring your palms together behind your back in a prayer position.
  • Press your palms together firmly, fingers pointing upwards, and thumbs resting against your spine.
  • Focus on opening your chest and drawing the shoulder blades together.
  • Lift your sternum slightly to maintain a tall, elongated spine.
  • Keep your shoulders relaxed and away from your ears. Avoid shrugging.
  • Engage your core muscles to support your spine and maintain stability in the pose.
  • Hold the pose for several breaths, maintaining smooth and steady breathing throughout.
  • To release, gently bring your hands back to the front of your body.
  • Straighten your arms and relax your shoulders.
Key Alignment Points
  • Ensure that the wrists are not strained or forced into an uncomfortable position.
  • Lift your sternum slightly to maintain a tall, elongated spine.
  • Engage your core muscles to support your spine and prevent slouching.
Common Misalignments / (Mistakes)
  • One of the most common issues is rounding of the shoulders
  • Tightness in the shoulders by tensing the neck muscles
Contraindication / Cautions
  • Avoid in case of wrist, hand, or shoulder injuries
  • Avoid in case of Carpal Tunnel Syndrome
  • Avoid if suffering from high blood pressure
  • Avoid during pregnancy
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