The name comes from the Sanskrit word “Paschim” meaning west, “Namaskar” meaning greeting and “asana” meaning pose.
Table of Contents [Expand All]
Introduction to the Asana
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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