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Paschima Namaskarasana (Reverse Prayer Pose) For Strengthening The Upper Back

By: Mona Verma

There are various reasons that can trigger back pain, upper back pain being a rarest condition. However, nowadays, due to desk jobs or wrong working positions and study positions, you could face such a problem.

But, it really becomes a discomfort when you feel you just aren't able to sit and sleep properly. It's more due to muscular irritation and joint dysfunction.

There can be upper back disc injury as well, but such cases are rare.

Also Read: Paschima Namaskarasana (Reverse Prayer Pose) For Strengthening The Upper Back

You ought to know certain essential facts about your body. Though, a bit complicated, it really is interesting.

Reverse Prayer Pose For Stronger Back

Your spine is known as Thoracic spine, which is divided into upper and middle back. Its functioning is completely different from that of cervical spine (neck) or the lumbar spine (lower back).

The lower back and neck provide us with mobility, the Thoracic spine is very strong and helps us to stand upright and protects the vital internal organs in the chest.

But, the only thing is its limited movement, and hence, it stays away from any kind of risk of injury or degeneration.

Yes. You are thinking in the right direction. We are here to discuss about the problem and its relevant solution. This Yoga Asana is helpful in strengthening the upper back.

Like all other asanas, this name has also been derived from the Sanskrit term, 'Paschim' meaning west, which signifies backside, since the sun sets in the west, 'Namaskar' meaning to greet and 'Asana' is pose.

This pose works on the arms and the abdomen and is also known as Viparita Namaskarasana.

Step-By-Step Procedure To Perform This Asana

Step1. Stand erect in the Tadasana pose

Step 2. Now, bend your knees a little and relax your shoulders.

Reverse Prayer Pose For Stronger Back

Step 3. Now, the way you join your hands and greet people by saying Namaste, in the same way, you have to do it, but in the reverse direction. You have to take your hands behind and join your hands.

Paschima Namaskarasana

Step 4. Just inhale.

Step 5. You need to practice this pose for sometime. Basically, your hands should reach that level of flexibility where you can join them without feeling any pain.

Step 6. Just ensure that your knees are still bent slightly and palms are nicely joined.

Step 7. Count till 15-20 breaths and maintain the position.

Step 8. Just smile and concentrate on your breath.

Step 9. For returning back to the pavilion, release your palms, get your hands to the sides and then straighten your knees.

Step 10. You are back to the Tadasana pose now. Repeat this as and when you feel comfortable to perform this pose.

Benefits Of The Asana

• Helps to open and strengthen the abdomen

• Stretches the arms and shoulder joints

• Strengthens and stretches the upper back

Also Read: International Yoga Day: Yoga Asanas For Headache


People who have spondylitis or any kind of a shoulder or arm injury should just avoid this pose. Also, people with low blood pressure must refrain from performing this asana.

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