Yoga pose
Reverse Prayer Pose is a standing shoulder and wrist opening where the palms meet behind the back. The work is usually less about pushing the hands together and more about arranging the shoulders, chest and upper back so the shape feels clear and steady.
Typical hold: 3 to 5 breaths
Timing: 3 slow breaths · 5 even breaths · 20 to 30 seconds with easy breathing
This pose asks for internal rotation at the shoulders, extension at the wrists and some space across the front of the chest. For some bodies the palms will meet easily. For others, fingertips, knuckles or the backs of the hands may be the sensible version for now. Stand quietly, keep the ribs from jutting forward, and let the opening build over a few breaths rather than trying to win the shape in one go.
If the palms almost meet but keep sliding apart, move the hands a little lower down the back first. The lower placement often gives the wrists and shoulders enough space to organise before you try a higher version.
Instead of pressing the full palms together, touch the fingertips or knuckles behind the back and keep the elbows slightly wider. This reduces wrist demand while keeping the shoulder action.
Set the hands lower along the mid-back rather than trying to lift them high. Keep the fingers pointing upward and work on steady breathing and an even chest.
Stand with your back near a wall and lightly touch the forearms or elbows to the wall as you arrange the hands. Use the wall to help you stay upright instead of thrusting the ribs forward.
Bring the palms together in front of the chest and lengthen through the crown of the head while keeping the shoulders relaxed.
Use this if the behind-the-back position aggravates the wrists or feels too restricted in the shoulders.
Wrap one arm under the other in front of the body and lift the elbows to shoulder height, breathing into the upper back.
Use this if you want shoulder work with less wrist extension.
Take one arm up and one arm down behind the back, holding a strap if needed to connect the hands.
Use this if reverse prayer feels inaccessible but you still want a focused shoulder opening.
The standard standing version with the palms or fingertips behind the back and the spine upright.
The same hand position added to a bent-knee Chair Pose, which increases the balance and postural challenge.
A stronger variation where the hands stay in reverse prayer as the body folds over the front leg.
Pause Reverse Prayer Pose and switch to a gentler hand position when the wrists, hands, or front of the shoulders feel sharp, pinchy, or strained. Repeated symptoms or discomfort that lingers afterward are a good reason to get individual guidance before trying the full shape again.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
That is very common. Use the backs of the hands, knuckles or fingertips touching instead. You are still working the pose. The useful part is the organised shoulder and chest position, not forcing the palms flat.
Reverse prayer asks a lot from wrist extension, so the wrists often speak first. Try placing the hands lower on the back or using a partial version. If the sensation becomes sharp rather than stretchy, come out.
Only as much as your shoulders allow without strain. If pulling the elbows inward makes the chest collapse or the wrists complain, let the elbows widen a little and focus on an upright spine and steady breath.
Yes. Sitting on a chair or in an easy seated position can make it easier to focus on the arms and chest without worrying about balance. Keep both sitting bones or both feet grounded and use the same gentle hand setup.
High is not automatically better. A lower placement often gives a cleaner shape. Choose the height where you can breathe normally, keep the neck relaxed and avoid pushing the ribs forward.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
