Parsvottanasana with hands in reverse Namaste
पार्श्वोत्तानासन पश्चिम नमस्कारासन
Parsvottanasana Paschima Namaskarasana is an intense side stretch that combines a forward bend with a shoulder opener. It stretches the hamstrings, spine, and shoulders while improving balance and promoting mental calmness.
Anatomy Involved
Benefits
- Stretches the hamstrings, spine, and shoulders
- Strengthens the legs and core
- Improves balance
- Calms the brain
- Stimulates digestion
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Back pain
- Shoulder injury
- High blood pressure
- Knee injury
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Allow the hip joints to open gradually — never force
- 7Hinge from the hips, leading with the chest
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Bend front knee, keep spine long, hands on blocks or shins.
shoulder injury
Hands on hips or prayer at chest, avoid reverse Namaste.
hypertension
Keep head above heart, use blocks for support, don't go too deep.
knee injury
Bend front knee, don't hyperextend, keep weight evenly distributed.
Target Areas
Practice Flow
About this Pose
Parsvottanasana Paschima Namaskarasana is an intense side stretch that combines a forward bend with a shoulder opener. It stretches the hamstrings, spine, and shoulders while improving balance and promoting mental calmness.
How to Practice
1. Stand in Tadasana, feet together.
2. Bring your hands behind your back in reverse Namaste (Paschima Namaskarasana). If this is not possible, hold your elbows with opposite hands.
3. Inhale, and as you exhale, step your right foot back approximately 4 feet, turning the foot out at a 45-degree angle.
4. Square your hips to the front and rotate your torso towards your right leg.
5. Inhale, lengthen your spine, drawing your chest forward.
6 more steps remaining
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Frequently Asked Questions
Common questions about Parsvottanasana with hands in reverse Namaste
What is Parsvottanasana with hands in reverse Namaste?
Parsvottanasana Paschima Namaskarasana is an intense side stretch that combines a forward bend with a shoulder opener. It stretches the hamstrings, spine, and shoulders while improving balance and promoting mental calmness.
What are the benefits of Parsvottanasana with hands in reverse Namaste?
Stretches the hamstrings, spine, and shoulders. Strengthens the legs and core. Improves balance. Calms the brain. Stimulates digestion.
Who should avoid Parsvottanasana with hands in reverse Namaste?
Avoid this pose if you have: Back pain, Shoulder injury, High blood pressure, Knee injury.
How many steps are in Parsvottanasana with hands in reverse Namaste?
Parsvottanasana with hands in reverse Namaste is practiced in 11 steps. Stand in Tadasana, feet together.
Is Parsvottanasana with hands in reverse Namaste suitable for beginners?
Parsvottanasana with hands in reverse Namaste is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Parsvottanasana with hands in reverse Namaste?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Parsvottanasana with hands in reverse Namaste help with?
Parsvottanasana with hands in reverse Namaste is therapeutic for: flexibility, strength, posture correction, anxiety, digestive problems.
What poses should I do before Parsvottanasana with hands in reverse Namaste?
Prepare with: Intense Side Stretch Pose, Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Parsvottanasana with hands in reverse Namaste with other poses