Reverse Prayer Forward Fold
Paschima Namaskarasana Uttanasana
About This Pose
Reverse Prayer Forward Fold combines the challenging reverse prayer hand position with a standing forward fold, creating a pose that demands significant shoulder and wrist flexibility alongside hamstring openness. In reverse prayer, the palms press together behind the back with fingers pointing upward, requiring external rotation of the shoulders and wrist extension. Adding the forward fold increases the intensity of both the shoulder stretch and the hamstring stretch. This pose is particularly valuable for those working on shoulder mobility and for counteracting the internal shoulder rotation caused by desk work and phone use.
Step-by-Step Instructions
- 1
Stand in Mountain Pose
- 2
Bring arms behind the back
- 3
Press palms together in prayer position
- 4
Fingers point upward between shoulder blades
- 5
Press palms firmly together
- 6
Open the chest, drawing shoulders back
- 7
Exhale and fold forward from the hips
- 8
Maintain the reverse prayer as you fold
- 9
Let head hang naturally
- 10
Hold for 5-8 breaths
- 11
Rise with the prayer intact
- 12
Release arms
Alignment Cues
- Palms press evenly together
- Fingers point toward ceiling
- Elbows draw gently toward each other
- Chest opens before folding
- Fold from hips, maintaining prayer
- Shoulders draw back and down
- Wrists are comfortable, not strained
Benefits
- Deeply opens shoulders and chest
- Stretches wrists and forearms
- Creates external shoulder rotation
- Stretches hamstrings simultaneously
- Counteracts forward shoulder posture
- Improves shoulder mobility significantly
- Opens chest and heart center
- Combines multiple benefits efficiently
Modifications
- Hold opposite elbows behind back instead
- Interlace fingers behind back
- Use a strap between hands
- Keep the fold shallow
Variations
- Practice the reverse prayer standing only first
- Wide-legged version
- Add a twist
- Hold longer to deepen
Cautions & Contraindications
Cautions
- Warm up shoulders thoroughly first
- Don't force hands into prayer if not accessible
- Keep wrists comfortable—no sharp pain
- Bend knees as needed
- Maintain breath throughout
Avoid this pose if you have:
- Shoulder injuries or rotator cuff problems
- Wrist injuries or carpal tunnel
- Tennis elbow or forearm issues
- Severe hamstring tightness
Quick Facts
Primary Focus
shouldersSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
