Paschim namaskarasana (Therapy)

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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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Asana Video Guide

Setubandha Sarvangasana (Pre-Natal)(Therapy) Ujjayi Pranayama Suryabhedana Pranayama Kapalbhati Pranayama Chandra Bhedana Pranayama Bhastrika Pranayama Bhramari Pranayama Nadi Shodhan Pranayama (Anulom Vilom Pranayama ) Vrikshasana (Therapy) Virasana (Therapy) Virabhadrasana-III (Therapy) Virabhadrasana-II (Therapy) Virabhadrasana (Therapy) Viparita karani (Therapy) Viparita Dandasana (Therapy) Vajrasana (Therapy) Utthita Trikonasana (Therapy) Utthita Parsvakonasana (Therapy) Utthita Hasta Padangusthasana (Therapy) Utthita marichyasana (Therapy) Utkatasana (Therapy) Uttanasana (Therapy) Uttanasana / head support (Therapy) Urdhva mukha svanasana (Therapy) Sirsasana (Therapy) Parshvottanasana ( chin on the support stool) (Therapy) Balasana (Therapy) Urdhva Hastasana (Therapy) Urdhva Prasarita Padasana (Therapy) Ushtrasana (Therapy) Urdhva Dhanurasana (Therapy) Urdhva Baddhanguliyasana (Therapy) ⁠Upvishta konasana (Therapy) Supta virasana (Therapy) Tadasana (Therapy) Surya Namaskara (Therapy) Supta padangushthasana – 2 (Therapy) Supta swastikasana (Therapy) Supta padangushthasana – 3 (Therapy) Supta padangushthasana (Therapy) Supta Matsyendrasana (Therapy) Supta Baddha Konasana (Therapy) Supta Akunchanasana (Therapy) Shalabhasana (Therapy) Setubandha Sarvangasana (Therapy) Salamba Sarvangasana (Therapy) Savasana (Therapy) Parivrtta Trikonasana (Therapy) Parivritta parshvkonasana (Therapy) Purvottanasana (Therapy) Prasarita padottanasana (Chin support) (Therapy) Pinchamayurasana (Therapy) Pawanmuktasana (Therapy) Paschimottanasana (Therapy) Paschim namaskarasana (Therapy) Parshvottanasana (Therapy) Navasana (Therapy) Marichyasana 3 (Therapy) Jathara Parivartanasana (Therapy) Janu sirsasana head support (Therapy) Halasana (Therapy) Gomukhasana (Therapy) Dhanurasana (Therapy) Bhujangasana (Therapy) Bhardvajasana 2 (Therapy) Bhardvajasana (Therapy) Baddha konasana (Therapy) Ardha Matsyendrasana (Therapy) Ardha Chandrasana (Therapy) Anantasana (Therapy) Adhomukha swastikasana (Therapy) Adhomukha Svanasana (Therapy) Adho Mukha Vrksasana (Therapy) Adho Mukha Virasana (Therapy) Vrischikasana Vrikshasana Virasana Virabhadrasana-III Virabhadrasana-II Viparita Karani Virabhadrasana-I Viparita Dandasana Vasishtasana Vajrasana Utthita Hastapadangusthasana Uttanapadasana Utkatasana Ushtrasana Urdhva Mukha Svanasana Upavishta Konasana Tulasana Trikonasana Tittibhasana Tadasana Svastikasana Supta Padangusthasana Supta Matsyendrasana Sukhasana Sirshasana Shavasana Simhasana Shalabhasana Setu Bandhasana Sarvangasana Samakonasana Prasarita Padottanasana Pincha Mayurasana Pawanmuktasana Paschimottanasana Parsvottanasana Parsvakonasana Parighasana Padmasana Naukasana Natarajasana Matsyendrasana Matsyasana Marjariasana Marichyasana Mandukasana Malasana Makarasana Lolasana Kurmasana Kukkutasana Kraunchasana Karnapidasana Kapotasana Jathara Parivartanasana Janusirsasana Hastapadasana Hanumanasana Halasana Gorakshasana Gomukhasana Garudasana Garbha Pindasana Eka Pada Rajakapotasana Eka Pada Koundinyasana Durvasana Dhanurasana Dandasana Chaturanga Dandasana Chakrasana Bhujapidasana Bhujangasana Bhekasana Bharadvajasana Bhairavasana Bhadrasana Balasana Bakasana Astavakrasana Ardha Chandrasana Anjaneyasana Anantasana Akarna Dhanurasana Adho Mukha Svanasana ?>

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Advanced Yoga Poses
Intermediate Yoga Poses
Yoga Poses For Beginner

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Paschim namaskarasana

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