Paschim namaskarasana (Therapy)

The name comes from the Sanskrit word “Paschim” meaning west, “Namaskar” meaning greeting and “asana” meaning pose.

• Stand in Tadasana on the floor. Keep your spine tall and your shoulders relaxed.

• Bend both elbows and bring your palms together behind your back in a prayer position.

• Press your palms together firmly, fingers pointing upwards, and thumbs resting against your spine.

• Focus on opening your chest and drawing the shoulder blades together.

• Lift your sternum slightly to maintain a tall, elongated spine.

• Keep your shoulders relaxed and away from your ears. Avoid shrugging.

• Engage your core muscles to support your spine and maintain stability in the pose.

• Hold the pose for several breaths, maintaining smooth and steady breathing throughout.

• To release, gently bring your hands back to the front of your body.

• Straighten your arms and relax your shoulders.

• Ensure that the wrists are not strained or forced into an uncomfortable position.

• Lift your sternum slightly to maintain a tall, elongated spine.

• Engage your core muscles to support your spine and prevent slouching.

• One of the most common issues is rounding of the shoulders

• Tightness in the shoulders by tensing the neck muscles

• Avoid in case of wrist, hand, or shoulder injuries

• Avoid in case of Carpal Tunnel Syndrome

• Avoid if suffering from high blood pressure

• Avoid during pregnancy