Reverse Prayer Forward Fold
Paschima Namaskarasana Uttanasana
About This Pose
This advanced Reverse Prayer Forward Fold represents the full expression of the pose, where the reverse prayer sits high between the shoulder blades with palms pressing firmly together, and the forward fold is deep with straight legs. This level of practice requires years of dedicated shoulder, wrist, and hamstring opening. The palms may reach as high as the thoracic spine while the body folds completely over straight legs. This is an aspirational pose that demonstrates remarkable upper body flexibility. Working toward this expression develops patience and appreciation for the gradual nature of flexibility development.
Step-by-Step Instructions
- 1
Warm up thoroughly
- 2
Establish full reverse prayer standing
- 3
Ensure palms press evenly, fingers up
- 4
Draw prayer as high as possible
- 5
Keep chest open and lifted
- 6
Exhale and fold forward slowly
- 7
Maintain prayer position throughout
- 8
Fold as deeply as flexibility allows
- 9
Work toward straight legs
- 10
Hold for 5-8 breaths
- 11
Rise slowly with control
- 12
Release and rest
Alignment Cues
- Prayer high between shoulder blades
- Palms press firmly and evenly
- No strain in wrists
- Deep fold over straight legs
- Head releases toward shins
- Breath remains steady
- No forcing—only ease
Benefits
- Maximum shoulder and wrist opening
- Full expression of reverse prayer
- Deep hamstring stretch
- Demonstrates dedicated practice
- Complete chest and shoulder opening
- Advanced flexibility display
- Combines multiple challenging elements
- Profound release when accessible
Modifications
- Any version of reverse prayer fold
- Keep knees bent
- Prayer lower on back
- Separate hands
Variations
- Add twist
- Wide-legged version
- Pulsing deeper with breath
- Longer holds
Cautions & Contraindications
Cautions
- Only attempt with significant preparation
- Never force either component
- Ensure thorough warm-up
- Progress over months/years
- Honor your body's limits
Avoid this pose if you have:
- Any shoulder or wrist issues
- Hamstring injuries
- Back problems
- Limited flexibility
Quick Facts
Primary Focus
shouldersSecondary Focus
Suggested Hold
30 seconds
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