Discovering Paschima Namaskarasana: Reverse Prayer Pose

Origins and Meaning of Paschima Namaskarasana

Paschima Namaskarasana, rooted in the ancient practice of Hatha Yoga, derives its name from Sanskrit: "Paschima" meaning "west" or "back," "Namaskar" meaning "salutation," and "Asana" meaning "pose." The pose is a deep, reverential bow to the back body, symbolizing surrender and introspection. While it might look simple, this pose challenges both the body and mind, requiring a blend of flexibility, strength, and mental focus.

Benefits of Paschima Namaskarasana

1. Improves Shoulder and Wrist Flexibility: Regular practice stretches the shoulders, chest, and arms, enhancing flexibility in the upper body.
2. Promotes Postural Awareness: This pose helps counteract the effects of slouching and poor posture by encouraging the shoulder blades to retract and the spine to lengthen.
3. Opens the Chest and Heart Space: Paschima Namaskarasana opens the chest, which is often closed due to stress or prolonged sitting, leading to improved breathing and a sense of lightness.
4. Enhances Mental Clarity and Focus: The pose requires concentration and mindfulness, helping to calm the mind and improve mental focus.
5. Strengthens the Wrists and Arms: Holding this pose can build strength in the wrists and arms, which is beneficial for other arm-balancing poses.

Preparing for Paschima Namaskarasana with Gomukasana

Before attempting Paschima Namaskarasana, it’s essential to prepare the shoulders and chest with poses like Gomukasana (Cow Face Pose). Here’s a great video demonstrating how to use Gomukasana as a preparatory pose:

Getting Started: Modifications and Preparations

Paschima Namaskarasana is not an easy pose to master, especially if you have tight shoulders or limited wrist flexibility. If you’re just starting out, try these modifications:

1. Hold Your Elbows: Begin by holding onto your opposite elbows behind your back. This helps to gradually open the shoulders and prepares the body for the full pose. Here’s a video showing this preparatory step: 

2. Tip of the Fingers: As you gain flexibility, start by touching just the tips of your fingers together behind your back. This allows you to work towards the full pose without straining your wrists or shoulders.

3. Use a Wall: For those whose shoulders tend to fall forward, practicing with a wall can be incredibly beneficial. Stand with your back to the wall and roll your shoulder blades in so that your elbows touch the wall, creating space in the chest.

Deepening Your Practice with Yoga Props

Once you’re closer to achieving Paschima Namaskarasana, yoga props can be incredibly helpful in refining the pose. Senior Iyengar Yoga Teacher Eyal Shifroni has shared a fantastic technique using yoga ropes that I highly recommend. You can check out the video of the reverse prayer pose with yoga ropes here.

Another interesting approach is demonstrated by Amita from Sadhanaa Yoga Rochester, where she uses yoga ropes to assist in moving the hands up into position:

 These techniques are particularly useful if you struggle with shoulder tightness or if you’re looking to create more space in the chest and shoulders.

For those interested in exploring more techniques and variations of this pose, I highly recommend checking out Eyal Shifroni’s work. His insights and the use of yoga props have been game-changing for many practitioners, including myself.

Happy practicing!

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