Reverse Prayer Pose Variations

I recently posted about Reverse Prayer Pose and then received a request by someone in the Yoga for Dentists Private Facebook Group for modifications when shoulders are too tight to achieve the full expression of the pose. So here they are!

Test out each “level” each day and see where you’re at. Some days you will get “deeper” into the pose and some days your shoulders will be tighter and you’ll have to step back a level. This is all normal progression.

You should feel comfortable in the pose and like you’re getting a nice little stretch. It should not hurt. If it hurts you’re asking your body to do something it’s not ready to do. So back off a level.

Have patience. Don’t force anything. It’s about the journey not the destination. 

Reverse Prayer Pose Variations

Simply place your hands behind your hips with palms facing away from your body.

Breathe into this pose.

If you’d like to explore going deeper see the next photo.

Turn your hand so that palms are touching each other. This will give your shoulders a deeper stretch.

Stay here and breathe.

If you want to explore going a little deeper, see next photo.

See if you can grasp your wrists.

Breathe into this pose.

If you’d like to try go a little deeper see the next photo.

See if your fingertips can approximate the opposite elbow.


If you’d like to go a little deeper, see the next photo.

Flex your wrists and see if you can get your palms to face each other. Finger tips touching counts.

Don’t overdo it.

Build up to this pose.

This pose stretches your shoulders, chest and wrists. Reverse prayer pose will also improve your posture!

Let me see your Reverse Prayer Pose or Variation by tagging me on Instagram @yogafordentist or posting in our private Facebook Group – Yoga for Dentists!

Published by Yoga for Dentists

Dr. Josie Dovidio is a long-time dentist and certified yoga teacher who took a sabbatical from clinical dentistry to address health issues related to prolonged stress. She now helps dental professionals "undo" what dentistry does to the body, mind and soul through her Yoga for Dentists community on Facebook, Instagram, YouTube Channel and Podcast.

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