Viparita Namaskarasana (Reverse Prayer Pose)

Posted On October 14, 2019

Viparita Namaskarasana

Viparita Namaskarasana is a Sanskrit term in which Viparita means reverse/opposite, namaskar means giving respect and asana means posture.

This asana is a little bit difficult to perform or to maintain the posture because you have to do that namaskar pose from the backside instead of the front side.

Benefits of Viparita Namaskarasana

  • This Yoga Pose, many acupuncture points will activate.
  • Beneficial in shoulder and neck pain relaxes your shoulder blades and loosens your tight muscles of the shoulder.
  • Alleviates stress and calms your anxious mind.
  • Strengthens your shoulders, arms and targets your abdomen as well arms also.
  • It opens up your chest and maintains your energy levels and Metabolism.
  • Best for those people who are suffering from CTS (Carpal tunnel syndrome) and wrist pain. Coz it strengthens your wrist tendons.
  • It relaxes your mind, body, and soul.
  • The best exercise for relaxing.

[Also Read: How to do Sucirandhrasana (Eye of the needle pose) and its benefits]

Steps of Viparita Namaskarasana

  • First, get into the standing position on the floor with your legs together and keep a one-inch distance between your feet.
  • Keep your hands hang by the sides of your legs and relax your shoulders.
  • Now lift your hands parallel to your shoulders and Place your hands behind your back and keep your finger pointing downwards.
  • Inhale, and turn your fingertips inward towards your spine and try to join your palms together and turn your fingertips upwards.
  • Now press your palms strongly against each other.
  • Close your eyes and focus your mind on the word Om.
  • Hold the position for about 25 to 35 seconds.
  • Then, slowly turn down your fingertips, discharge your palms and gently take down your hands to the sides of your legs.
  • Take some rest and repeat the process around 3 to 5 times.


  • Avoid this asana, if you have elbow injury, shoulder injury or wrist injury.
  • Like every yoga asana, it is essential to keep your stomach and bowels empty during practice.
  • At least keep a 4-6 hour gap between your practice and meal.
  • Practice any kind of exercise or asana under the guidance of experts.
  • As a beginner don’t go beyond your capabilities during Asana. otherwise, it causes serious injuries.

Written by HealthE-gyan

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