SeatedBeginner
Seated Hands Behind Back
Paschima Namaskarasana Seated
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About This Pose
Seated Hands Behind Back is a shoulder-opening pose that stretches the chest and front of the shoulders while improving posture. By clasping the hands behind the back, this pose creates a powerful stretch across the pectoralis muscles and anterior deltoids. The position naturally draws the shoulders back and opens the heart center. Regular practice counteracts rounded shoulder posture, improves breathing capacity, and creates confident, upright bearing.
Step-by-Step Instructions
- 1
Sit tall with spine lengthened
- 2
Reach both arms behind back
- 3
Clasp hands or hold opposite elbows
- 4
Draw shoulder blades together
- 5
Lift chest and open heart
- 6
Breathe deeply into expansion
Alignment Cues
- Interlace fingers behind back
- Draw shoulder blades together
- Lift chest toward ceiling
- Keep neck long and relaxed
Benefits
- Opens chest powerfully
- Stretches front of shoulders
- Improves posture dramatically
- Counteracts rounded shoulders
- Enhances breathing capacity
- Creates confident bearing
Modifications
- Use strap
- Soften elbows
Variations
- Chest opening variation
Cautions & Contraindications
Cautions
- Do not strain shoulders
Avoid this pose if you have:
- Shoulder injury
- Wrist pain
Quick Facts
Primary Focus
shouldersSecondary Focus
chestspine
Suggested Hold
30 seconds
Tags
seatedshoulder-openingchest
Equipment
yoga mat
