Standing Mountain with Hands in Reverse Prayer – Tadasana Paschima Namaskar
Step by Step Instructions:
Begin by standing in the middle of your mat in tadasana.
Inhale your arms up to shoulder height.
Exhale and bring your hands behind your back with your fingertips touching.
If you are tight in your shoulders, cross your arms behind your back and hold onto your elbows.
If you have the flexibility, move your hands up in between your shoulder blades.
We will build the pose from the base upwards.
Begin by pressing all four corners of your feet down. Roll your outer
calves back and lift your inner thighs up towards your groins.
Lengthen your sacrum by rolling the top of your buttocks to the bottom of your
buttocks and by moving your pubic bone up towards your navel.
Roll the very top of your inner arms – right up by the shoulder joints -
forward, and strongly press the inside blade of the scapula into the back of the ribcage.
This action tends to cause the lower ribcage to bulge forward. To counter this,
bring your awareness to the pelvis and lengthen the back face of your
sacrum down, while moving your pubic bone up towards your navel.
Now press the index finger joints into one another and move the little
fingers away from one another to increase the opening of the muscles
in the front chest; the pectorals major, minor and anterior deltoid.
Finally, move the skin on the back of the arm downwards towards your elbows,
while allowing the sides of the neck and crown of the head to float
upwards towards the ceiling. This action will help to stretch and
open the upper fibres of the trapezius muscles.
Release the hands, coming to stand in tadasana, with your arms by your sides.
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Shoulders
Sub Movement Type-B: Strengthening
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Shoulders
Physiological Focus: Circulatory System, Nervous System, Respiratory System
Therapeutic Focus: Mild Depression, Poor Posture
Contraindications:Avoid this movement if you suffer from arthritis in the wrist and fingers, or have a migraine.
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