paschima = backside of the body
namaskar = to join the hands in prayer
tada = mountain
tah-dahs-anna
pah-she-mah
nah-mah-skar-ahs-anna
Benefits
- Opens the chest and abdomen
- Lessens stress and quiets the mind
- Enhances flexibility in shoulders, arms, chest, and upper back
- Improves posture
Contraindications
- Shoulder injury or pain
- Wrist injury or pain
- Low blood pressure
- Insomnia or headaches
How To
- From standing or seated, rest your arms loosely by your side
- Find minor core engagement
- Tuck your chin in slightly towards your chest
- Lengthen your spine
- Reach your arms behind you with palms facing each other
- Bend your elbows and reach your fingertips towards one another
- If accessible, keep your shoulders relaxed and broaden your chest as your palms meet behind your back
- Rest your palms together and your pinky fingers against your spinal column
Modify or Replace
- Look toward the floor if any strain is felt in the neck.
- Practice the pose with the feet hip-distance apart.
- Widen the arms into a cactus position to lessen the stretch in the shoulders.
Sequencing Tips
Before:
After:
- Forward Fold (Uttanasana)
Teaching Cues
- Draw your shoulder blades, scapula, together
- Find core engagement and knit your low ribs inward
- Keep the hands pressed together from fingertips to the base of the palm
Variations
- Bring your hands to grasp your wrists or forearms
- Find a standing posture, such as pyramid pose, and move into the full expression with your hands in namaskar
Watch Out For
- Shoulder strain
- Chest puffing out
- Loss of core engagement
- Neck strain