How to do Reverse Prayer Pose
StandingHoldBeginner
Reverse Prayer Pose is a standing stretch for your forearms, shoulders and chest.
Step by step
- 1Stand or sit with your back straight and arms at your sides.
- 2Bend both arms to bring your hands behind your back.
- 3Press your palms together, fingers pointing up.
- 4Lift your chest and slide your hands up your spine.
What you should feel
Let your elbows soften back.
Form tips
- Keep your shoulders relaxed and away from your ears. Avoid excessive arching of your back.
- Feel the fronts of your shoulders gently open.
- Breathe into your chest… and let it widen.
Make it easier
If your wrists are tight, hold opposite elbows behind your back instead.
Coming out of it
Gently let your hands slide down… and release your arms.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Reverse Prayer Pose with a coach
In BendEase, a voice coach talks you into Reverse Prayer Pose, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your forearms and shoulders.
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