Reverse Prayer Pose

Pashchima Namaskar (Reverse Prayer Pose) primarily aligns with two chakras, but one is the most dominant.

Primary Chakra Activated: Anahata (Heart Chakra):
The pose opens the chest and upper back.
Encourages expansion of the heart space.
Promotes compassion, emotional release, and self-acceptance.
Stretches the pectorals, bringing pranic flow to the heart area.

Secondary Chakra Activated: Vishuddhi (Throat Chakra):
The shoulder rotation and sternum lift naturally lengthen the throat region.
It encourages expression, truthfulness, and vocal clarity.

Physical Benefits:
1. Opens the chest & shoulders
Reduces rounded shoulders, counteracts slouching, improves posture.
2. Strengthens upper back muscles
Helps retract the shoulder blades and stabilizes the spine.
3. Improves wrist & forearm flexibility
Deep stretch for wrist flexors — great for those who type or use phones a lot.
4. Enhances spinal alignment
Encourages neutral spine and prevents upper back stiffness.
5. Improves breathing capacity
Chest opening creates space for fuller, deeper breaths.
6. Reduces neck & trapezius tension
Especially helpful for people with tech-neck or desk fatigue.

Energetic Benefits
1. Heart Chakra activation (Anahata)
Opens emotional blockages, invites compassion, love & acceptance.
2. Stimulates Throat Chakra (Vishuddhi)
Supports authentic expression and clarity.
3. Encourages pranic flow in upper torso
Increases vitality and energetic expansion.

Emotional & Mental Benefits:
1. Releases stored emotional tension
Chest opening often brings a sense of emotional freeing.
2. Promotes calmness & stress relief
Improves breath awareness, reduces anxiety.
3. Builds patience & introspection
The stillness of the pose encourages internal listening.
4. Boosts confidence & self-worth
An open chest posture naturally creates a more confident energetic state.

Practice Benefit:
1. Prepares the body for backbends
Opens shoulders and chest, improving Ustrasana, Chakrasana, Dhanurasana, etc.
2. Improves overall posture awareness
Creates balance between the front and back body.
3. Enhances discipline & body awareness
Holding the posture mindfully improves focus.

Contraindications (when to avoid doing it):
1. Shoulder Injury or Frozen Shoulder
Any rotator cuff tear, impingement, bursitis, or restricted mobility should avoid deep rotation.
Alternative: Hands holding opposite elbows behind the back.

2. Wrist Pain or Carpal Tunnel Syndrome
The extreme wrist flexion can aggravate wrist issues.
Modification: Namaste with fists or fingers touching lightly.

3. Severe Upper Back or Cervical Issues
Cervical spondylosis, acute neck pain, or upper thoracic stiffness may worsen with shoulder rotation.

4. Recent Surgery (shoulder, chest, spine, wrist)
Must avoid until cleared by a doctor or physiotherapist.

5. Severe Chest Tightness (due to asthma flare-ups or respiratory stress)
Can feel restrictive — practice only with proper guidance.

6. High Blood Pressure (uncontrolled)
Avoid holding breath or forcing the chest lift.

7. Pregnancy (2nd & 3rd Trimester)
The arm position is fine, but the forward fold version of this pose must be avoided.
Standing version with open chest is safe if comfortable.

8. Anxiety or Panic Sensitivity
Deep chest opening can feel too vulnerable for some; go slow and use mindful breathing.

When to Stop Immediately:

Sharp pain in shoulder or wrists.
Numbness/tingling in arms.
Feeling breath-restricted.
Pulling sensation near the heart area.

How to Do Surya Mudra:

1. Sit in Vajrasana, Sukhasana, or on a chair with your spine straight.

2. Bend your ring finger towards the base of the thumb.

3. Press the ring finger gently with the thumb.

4. Keep other fingers comfortably extended.

5. Rest the hands on your thighs, palms facing upward.

Benefits of Surya Mudra:

🔥 Metabolism & Digestion

Boosts metabolism and supports healthy weight loss.

Improves slow digestion, bloating, and constipation.

🔥 Thyroid Support

Stimulates the thyroid gland (especially useful in hypothyroidism).

🔥 Energy & Fatigue

Increases internal heat, reduces lethargy, coldness, and fatigue.

Excellent for those who feel low energy or sluggish.

🔥 Diabetes & PCOS Support

Helps regulate blood sugar and reduces insulin resistance.

Supports hormonal balance in PCOS.

🔥 Stress & Mental Clarity:

Sharpens concentration and clears mental fog.

Reduces Kapha imbalance (heaviness, dullness).

Duration:

10–20 minutes, twice a day.

Can be done after meals (unlike most mudras).

Best time: morning sunlight for extra energy.

Precautions: 

Avoid if you have high fever, pitta imbalance, or severe acidity.

If you are underweight, practice only for 5 minutes.

Hydrate well to balance heat.