Reverse Prayer Pose

INTRODUCTION

Yoga is a holistic approach to physical, mental, and spiritual wellness. It has been practiced for thousands of years and has become increasingly popular in modern times due to its various benefits. Yoga postures, also known as asanas, are a fundamental aspect of yoga practice. These asanas involve stretching, strengthening, and balancing the body. One such pose is the Reverse Prayer Pose, also known as Viparita Namaskarasana in Sanskrit. This essay will provide a detailed overview of this pose, including its history, benefits, contraindications, preparatory poses, important notes during execution, and how to do the pose correctly.

SANSKRIT AND HISTORY

The Sanskrit word "viparita" means "reverse" or "inverted," and "namaskar" means "greeting" or "salutation." Hence, the name Viparita Namaskarasana refers to an inverted greeting or salutation. The pose is also known as Reverse Prayer Pose due to the position of the hands.

The origins of Viparita Namaskarasana are not clear, but it is believed to have been developed by the ancient yogis of India. The pose is often included in Hatha yoga sequences and is commonly used in modern yoga practices.

BENEFITS

Viparita Namaskarasana has numerous physical and mental benefits. Some of the benefits include:

• Improves flexibility: The pose stretches the shoulders, chest, arms, and wrists, promoting flexibility in these areas.

• Strengthens arms and shoulders: The pose requires the arms and shoulders to support the weight of the upper body, which strengthens these muscles.

• Improves posture: The pose opens up the chest, shoulders, and neck, promoting good posture.

• Relieves tension: The pose stretches the muscles in the shoulders, chest, and neck, reducing tension in these areas.

• Calms the mind: The pose requires concentration and focus, which helps to calm the mind.

• Stimulates digestion: The pose stretches the abdominal muscles, promoting digestion.

CONTRAINDICATIONS

While Viparita Namaskarasana has numerous benefits, it is important to approach the pose with caution and avoid it if you have any of the following conditions:

• Shoulder or wrist injuries: The pose puts pressure on the shoulders and wrists, so it should be avoided if you have any injuries in these areas.

• High blood pressure: The pose involves an inversion, which can increase blood pressure, so it should be avoided if you have high blood pressure.

• Heart disease: The pose puts pressure on the chest, which can be dangerous for people with heart disease.

• Neck injuries: The pose involves tilting the head back, so it should be avoided if you have any neck injuries.

PREPARATORY POSES

Viparita Namaskarasana is an intermediate level pose and requires some preparation. Some of the preparatory poses include:

Downward-Facing Dog (Adho Mukha Svanasana): 

This pose stretches the shoulders, arms, and wrists, preparing them for the weight-bearing required in Viparita Namaskarasana.

Cow Face Pose (Gomukhasana):

This pose stretches the shoulders and arms, preparing them for the reverse prayer position.

Eagle Pose (Garudasana): 

This pose stretches the shoulders and arms, preparing them for the weight-bearing required in Viparita Namaskarasana.

IMPORTANT NOTES DURING EXECUTION

While executing Viparita Namaskarasana, it is important to keep the following points in mind:

• Warm-up: Before attempting the pose, warm up the shoulders, arms, and wrists with some preparatory poses.

• Focus on alignment: The alignment of the arms and shoulders is crucial in Viparita Namaskarasana. Keep the elbows close to the body and avoid letting them flare out to the sides. The palms should be pressed firmly together in the reverse prayer position.

• Keep the shoulders relaxed: While holding the pose, it is important to keep the shoulders relaxed and avoid any tension or strain in the area.

• Breathe: Focus on deep, steady breathing while holding the pose. This will help to calm the mind and promote relaxation.

• Avoid hyperextending the elbows: Avoid hyperextending the elbows, which can lead to strain or injury in the joints.

• Use props: If you have difficulty reaching the reverse prayer position, use a strap or towel to help bring the hands closer together.

AVOIDING INJURY

It is important to approach Viparita Namaskarasana with caution and to avoid any actions that could lead to injury. Some tips to avoid injury include:

• Listen to your body: If you feel any pain or discomfort while attempting the pose, come out of it immediately.

• Start slowly: If you are new to the pose, start slowly and work your way up to holding it for longer periods of time.

• Avoid forcing the pose: Do not force yourself into the pose if your body is not ready. Work on preparatory poses and build up strength and flexibility before attempting Viparita Namaskarasana.

• Seek guidance: If you are unsure about the proper alignment or execution of the pose, seek guidance from a qualified yoga teacher.

HOW TO DO THE POSE CORRECTLY

Please follow the instructions in the video of Yoga With VIKUDO below this article.

CONCLUSION

Viparita Namaskarasana, or Reverse Prayer Pose, is an intermediate level yoga pose with numerous benefits for the body and mind. It requires focus, strength, and flexibility, and should be approached with caution to avoid injury. Practicing Viparita Namaskarasana can improve posture, increase flexibility, and promote relaxation. As with any yoga pose, it is important to listen to your body and approach the pose with mindfulness and care. With practice and patience, Viparita Namaskarasana can become a beneficial addition to your yoga practice.