Reverse Prayer Yoga and What Are Its Benefits

In modern lifestyle, people spent hours on either working chair or in any one pose of activity, which constantly causes the stiffness of muscles and nerves. Doing yoga on a regular basis helps to increase the flexibility of muscles, organs, movement of bone, and nerves.

Yoga is a spiritual method, which focuses on mixed science for controlling harmony between the body and mind of an individual. The word yoga first came into life from ancient sacred texts, the Rig Veda. According to proficient yogic scriptures, yoga training makes an individual unite with universal consciousness. Ultimately, it leads to improving harmony in body and mind.

Reverse prayer pose is an advanced variation of mountain pose. It requires to stretch back shoulder, chest, and arm.

In Sanskrit, reverse prayer, which is also known as tadasana Paschima namaskar asana or Viparita Namaskar asana depending on the particular yoga tradition. In English, it is called westward prayer pose, penguin pose, or inverted prayer pose.

How to do Reverse Prayer Pose?

Image Source
Reverse Prayer Yoga and What Are Its Benefits 1
  • Stand straight or sit down on a yoga mate.
  • Get your legs together and place your feet 1-inch apart.
  • Keep shoulders relaxed and let your hands swing by your sides.
  • It is the mountain pose or Tadasana.
  • Now start with relaxing your shoulders while flexing your knees
  • Start lifting your arms behind your back.
  • Now start to combine your palms and put your fingers pointing downwards.
  • Breathe in and flex your fingertips inside to the spine and rotate till your palm is joined as your fingertips up.
  • Make sure your knees are slightly flexed, and palms squeezed firmly opposite to each other.
  • Stay in this position for 25-30 seconds.
  • Close eyes and begin to move your fingertips back to downwards.
  • Leave your hands and get them back to your sides.
  • Take a 1-minute break and perform the same motion.

The other variation of this reverse prayer pose is a seated pose, and it highlights sitting down in Sukhasana and performing the same set of motions.

The yoga pose is called the lotus and reverse prayer pose. It has its health benefits, including:

It reduces stagnation in the feet. At the point when you extend your legs on one another, it encourages open and stretch the acupuncture therapy focuses on your feet.

Sitting down also boosts better functioning of the stomach and other organs.

Reverse Prayer Yoga Benefits

Opening Up Abdomen

Image Source
Reverse Prayer Yoga and What Are Its Benefits 2

Doing reverse prayer yoga is helping to open up the abdomen regions. It will make the abdomen organs breath properly.

The regular practice of yoga in different forms reduces cortisol levels. Generally, the adrenal glands release cortisol for the response to a severe crisis, which temporarily promotes immune function. If your cortisol levels are high even after some restricted situation, it can affect your immune system. Temporary improvement of cortisol helps for long term memory, but chronically high levels undermine the memory and provide permanent changes in the mind.

Additionally, more cortisol has a relation with high depression, osteoporosis especially calcium extraction from bones and interfering with the new bone development process. It also affects high blood pressure and causes insulin resistance. Performing yoga lowers the extra calories and distributes fat in the abdomen regions and reduces weight.

Stretching Shoulder Joints

Image Source
Reverse Prayer Yoga and What Are Its Benefits 3

The shoulder joint can be perfectly stretch to a large extent and increase shoulder strength. A reverse prayer pose is a form of yoga, which provides effective results after completion. You can relax after doing this yoga pose properly. It will help to maintain joints health.

It sounds easy to see, but it can difficult to perform without practice. Perfect placement of shoulders in yoga can be difficult. For a beginner, without practicing yoga in the mirror room or looking back on your head can be difficult to understand where your shoulders are moving.

Correcting the poor posture can help to prevent posture getting worse. If your shoulder slump, slouch, or cave full day, you cannot relax but develop bad habits in yoga practice. If you maintain the misalignment during yoga practice, particularly during weight lifting asana, the injury risk will be less.

Why Are Flexible Shoulders Necessary?

Image Source
Reverse Prayer Yoga and What Are Its Benefits 4

If you do any variety of physical work, you know the advantages of flexible shoulders. So, shoulder versatility can expand your general quality by reducing the heap on different pieces of your body. Regardless of whether you don’t do a great deal of physical work, you most likely reach for things for the day. It’s significantly simpler to pull a book or a cup of coffee from a high rack, for example, if your shoulders are flexible.

If you like sports such as tennis or golf, then you also know how essential to have flexible and strong shoulders. Possibly you need to carry a child or drive at a long distance, which can cause you fatigued and pain after the day.

Flexible Shoulders Support with Inversions

Image Source
Reverse Prayer Yoga and What Are Its Benefits 5

Revers prayer yoga also opens up the should and build the strength required for inversion and balance of arms. Forearm plank and plan are also easier for the strong shoulder. That means working on your shoulders support to develop core strength also. When you are in yoga class, notice how your shoulder or arms feels in different yoga asanas. If you feel pain while doing yoga, then you may be neglecting important moves or performing in the wrong way.

Releases Limbs Tension

Image Source
Reverse Prayer Yoga and What Are Its Benefits 6

The upper limb is a complex part of human anatomy. The research is broken down into different components, such as joints, regions, nerves, muscles, and blood vessels.

Do you notice how you hold the phone or keep face while working on a computer screen? These unconscious habits can cause chronic tension, soreness in arms, wrists, shoulder, face, and neck, and muscle tension.

As you perform reverse prayer yoga, you will notice where the tension in holding. It might be your eyes, tongue, neck, or face muscles. If you get started, you may be able to leave tension from the eyes and tongue. With large muscles like trapezius, quadriceps, and buttocks, it may take many years of practice to learn to relax the muscles.

Stretching Upper Back

Image Source
Reverse Prayer Yoga and What Are Its Benefits 7

Pain in the upper back and neck can cause you to stop you from everyday activities. The reason can be varied for discomfort. It may also not let you move freely or stand properly. Upper back pain can reduce your capabilities and movements. If you neglect the pain, then it can become worse and increase further. It usually occurs due to the immediate pain in the region tensed up to protect that one part. That extension reduces movement and turns one clenched muscle in your shoulder blade into a painful part of shoulder and tension headache.


  • Improperly Lifting Heavy Things
  • Following Poor Posture
  • Sports Injury
  • Overweight
  • Smoking

Doing reverse prayer yoga help to give a good stretched upper back portion. Stretching of this back part can provide good results and will help take care of the back muscles. You will definitely feel relaxed after practicing such kind of pose. It helps to get rid of tiredness in a few seconds.

Stretched Pectoral Muscles

Image Source
Reverse Prayer Yoga and What Are Its Benefits 8

The pectoralis muscles have different muscle groups such as pectoralis major, which is a large muscle in the part of the upper chest, lying across the chest from shoulder to breastbone. The two pectoralis large muscles generally referred to as the pecs, which are the muscles that produce the bulk of chest. A grown pectoralis major is most proof in males, as the breasts of women typically hid the pectoral muscles.

A second pectoral muscle is the pectoralis minor, which located under the pectoralis major.

The pectorals are mainly used to regulate the movement of the arm, with the reductions of the pectoralis major stretching on the humerus to produce lateral, rotational, and vertical motion. The pectoral muscles play an essential part in the deep inhalation, pulling the ribcage to produce space for the lungs to expand. There are six separate sets of muscle fiber, which have been present within the pectoralis major muscle. It allows muscles portions to be moved freely by the nervous system. Weightlifting and bodybuilding workouts can cause to injure the pectoralis major, which puts extra strain on the chest and shoulders.

Performing reverse prayer yoga helps to stretch the pectoral muscles. 

Improves Digestion

Image Source
Reverse Prayer Yoga and What Are Its Benefits 9

The digestive system is consisting of the gastrointestinal tract and also called the digestive tract or GI tract and pancreas, liver, and gallbladder. The GI tract is a series of deep organs combine in a long, twisting tube from the mouth, esophagus, stomach, and small intestine, large intestine, and anus. The pancreas, liver, and gallbladder are the solid organs of the digestive system. The small intestine consists of three parts, such as duodenum, jejunum, and ileum. The large intestine includes the appendix, cecum, and colon, and rectum.

GI tract comprises of some good bacteria, also known as gut flora, which assists indigestion. It is a section of the nervous system and circulatory system. The hormones, nerves, good bacteria, blood, and organs work together.

Digestion is a necessary part of the human body. It tears down the foods and obtains nutrients and transport in the entire body. A healthy body requires every nutrient like fats, carbohydrates, proteins, and vitamins and minerals to keep every function active. Proper nutrient supply and healthy digestion provide constant energy and restore broken cells in the body.

Digestive system work on converting protein into amino acids, fats into glycerol and fatty acids, and convert carbohydrates into simple sugars.

Every part of the digestive system support moving the liquid and food from the GI tract, break the food and liquid into tiny parts. Then it begins to absorb and move the nutrients wherever required in the body.

How Reverse Prayer Yoga Help Digestion?

Here reverse prayer yoga helps to open up the chest area and enhance the digestion process.  This yoga also helps in managing energy and metabolic rate.

Performing regular yoga prevent digestive problems like constipation, irritable bowel syndrome, ulcers, which all can be occurred by stress. If you stress less, then you will not suffer more. Doing every yoga ease constipation and reduce the risk of colon cancer. It also keeps the body moving the food and waste product to bowels.

Relax Shoulder Muscles

Image Source
Reverse Prayer Yoga and What Are Its Benefits 10

The muscles and pain happen for different reasons, including stress, hidden health problems, lack of sleep, poor diet, and abnormal movement. The human body was not formed for sitting 8-10 hours every day. When sitting for a long time, the front body gets shorten, and the back-body muscles become weak.

Yoga can also help to lengthen the front body and tone the back muscles to make an erect posture.

The shoulder is the main part of the body to take extra stress. In this specific neck muscles react more sensitively to stress.

Many individuals tend to react to upsetting circumstances by tightening the muscles in the neck and shoulders, which can produce pain in these parts in a long time. Most of the cases occur from tight shoulders because of trapezium muscles. The trapezius moves from the back of your head and decreases the thoracic spine and also relates to the shoulder blade. It controls your arm weight and effects rotation, retraction, and depression of the scapula.

Feeling tight in the upper back is typically generated by pressure in the space between the shoulder bones, for example, the rhomboids. It is usually due to slumping or dropping the shoulders forward while working at the work area or staring at our cell phones.

It also causes tightness in the front body and chest, such as pectoralis minor muscles. Managing flexibility in this muscle area helps to prevent the shoulders from frequently pulling forward.

Additionally, tight chest muscles also cause the levator scapulae tension, muscles located in the back and neck side, which are responsible for raising shoulder blades.

Side Effects of Reverse Prayer Pose

  • Migraines
  • Stress headaches
  • Insomnia
  • Diarrhea
  • Low blood pressure
  • Osteoarthritis
  • Bulimia
  • Leukorrhea

Reverse Prayer yoga asana needs practice. Otherwise, it may tear tiny muscles in back while moving for the pose.

Join Our Weekly Newsletter to get the latest articles, recipes, special discounts etc.

Leave a Comment

Your email address will not be published. Required fields are marked *