Pigeon Pose
Rested Half Pigeon Pose
August 19, 2019
Reverse Tabletop Pose
Reverse Tabletop Pose
August 19, 2019

Reverse Namaskar Pose



Pose Type


Tadasana Paschima Namaskar

paschima = backside of the body

namaskar = to join the hands in prayer

tada = mountain





  • Opens the chest and abdomen
  • Lessens stress and quiets the mind
  • Enhances flexibility in shoulders, arms, chest, and upper back
  • Improves posture


  • Shoulder injury or pain
  • Wrist injury or pain
  • Low blood pressure
  • Insomnia or headaches

How To

  1. From standing or seated, rest your arms loosely by your side
  2. Find minor core engagement
  3. Tuck your chin in slightly towards your chest
  4. Lengthen your spine
  5. Reach your arms behind you with palms facing each other
  6. Bend your elbows and reach your fingertips towards one another
  7. If accessible, keep your shoulders relaxed and broaden your chest as your palms meet behind your back
  8. 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



  • 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


  • 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