How to do Viparita Namaskarasana (The Reverse Prayer Pose): Steps & Health Benefits


Health benefits of Viparita Namaskarasana include Strengthening arms, shoulders, hands, wrists and legs, Helps to Remove Stress and Anxiety, Improves the Body Posture, Helps to Stimulate Endocrine System

June 1, 2018


Viparita Namaskarasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Reverse Prayer Pose. The name Viparita Namaskarasana actually comes from Sanskrit words, it is a combination of three words, where Viparita means Behind, Opposite or Reverse, Namaskara means Prayer and Asana mean Pose, so the combination of all the words, its pronounced as a The Reverse Prayer Pose. It is a advance variation pose of Tadasana. In Viparita Namaskarasana you need to join your hands reverse sit on your back, because of this Asana named as The Reverse Prayer Pose.

Viparita Namaskarasana has lots of health benefits; among that some of the health benefits of Viparita Namaskarasana include Strengthening arms, shoulders, hands, wrists and legs, Helps to Remove Stress and Anxiety, Improves the Body Posture, Helps to Stimulate Endocrine System, Improves Digestion, Improves Flexibility of Spine and Improves Cardiovascular Health.

Before we go to do this asana, we should know for whom this Viparita Namaskarasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Viparita Namaskarasana (The Reverse Prayer Pose):

  • To start this asana get into the standing position on the yoga mat with your legs together and keep one-inch separate between your feet.
  • Your hands should be alongside your body.
  • After that, curve your knees a bit. Presently lift your hands parallel to your shoulders.
  • Now bring your hands behind your back and your finger should point downwards (At that point don't join your palms).
  • As you inhale, turn your fingertips internal towards your spine and attempt to combine your palms and turn your fingertips upwards (Namaskar posture).
  • Keep your knees a little twisted and your palms ought to be squeezed firmly against each other. Now, shut your eyes and concentrate your mind on the word Om.
  • Try to remain in this position as long as you can.
  • For beginners, try to be in this position for 15 to 30 seconds.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your arms, shoulder and chest but as you practice more you can do this asana more easily.

Health Benefits of Viparita Namaskarasana (The Reverse Prayer Pose):


Viparita Namaskarasana Strengthens arms, shoulders, hands, wrists and legs:

Different studies have been proven that regular practice of Viparita Namaskarasana, can stretch your arms, shoulders, hands, wrists and legs muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Viparita Namaskarasana helps to prevent injury in arms, shoulders, hands, wrists and legs.

Viparita Namaskarasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Viparita Namaskarasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Viparita Namaskarasana Improves the Body Posture:

Regular practice of Viparita Namaskarasana helps to reduce the body fat from our body, especially belly, arms, thighs, butts regions, thus it helps to keep our body posture. 

Viparita Namaskarasana Helps to Stimulate Endocrine System:

The regular practice of this asana creates stretch on the neck regions, which helps to stimulate the thyroid glands and parathyroid glands because due to the stretch on the thyroid glands and parathyroid glands in our body produces the stress hormone, which helps in proper function of the thyroid glands and parathyroid glands.

Viparita Namaskarasana Improves Digestion:

Regular practice of Viparita Namaskarasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because while doing Viparita Namaskarasana, it's create lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent constipation.

Viparita Namaskarasana Improves Flexibility of Spine:

Different studies have been proven that, regular practice of this Viparita Namaskarasana will help to improve the flexibility in the spine and helps to keep it straight and strong. While we are doing Viparita Namaskarasana, our spine posture is little bit backward, which helpful to reduce the hunch and regular practicing this asana helps to improve the flexibility and elasticity of the spine that help to reduce the back pain and stiffness in the spine.  

Viparita Namaskarasana Improves Cardiovascular Health:

Different studies have been proven that regular practice of Viparita Namaskarasana can improve the cardiovascular health and also help to prevent various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because when we are doing this asana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, this is the main cause of various types of cardiovascular diseases.

Health benefits of Viparita Namaskarasana