Reverse Warrior
Viparita Virabhadrasana
About This Pose
Reverse Warrior combines the strong foundation of Warrior II with a graceful lateral side bend that stretches the entire side body from hip to fingertips. This elegant pose creates a beautiful arc through the spine while maintaining the powerful stance of the warrior poses. The back arm slides down the back leg as the front arm reaches overhead, creating a deep opening through the intercostal muscles and obliques. Reverse Warrior strengthens the legs while improving spinal mobility and breathing capacity. The expansive quality of the pose often brings a sense of joy and freedom to practice. This pose flows naturally from Warrior II and serves as a wonderful transition to Extended Side Angle or other standing poses.
Step-by-Step Instructions
- 1
Begin in Warrior II with the right foot forward
- 2
Maintain a strong bent front knee
- 3
Flip the front palm to face the ceiling
- 4
Inhale and reach the front arm up and back
- 5
Slide the back hand down the back leg
- 6
Create an arc through the entire right side
- 7
Keep the hips open facing the side of the mat
- 8
Gaze up at the raised hand or forward
- 9
Press firmly through the back foot edge
- 10
Breathe into the stretched side ribs
- 11
Hold for 5 to 8 breaths
- 12
Return to Warrior II and switch sides
Alignment Cues
- Front knee stays at 90 degrees
- Hips remain open to the side
- Side bend, not a backbend
- Both legs strongly engaged
- Reaching through the fingertips
- Length through both sides of the neck
Benefits
- Deeply stretches the side body
- Opens the intercostal muscles
- Strengthens the legs and ankles
- Improves spinal mobility
- Increases breathing capacity
- Creates graceful body lines
- Builds focus and concentration
- Energizes and uplifts
Modifications
- Hand on the hip instead of the leg
- Smaller side bend
- Look forward if the neck is strained
Variations
- Bind reaching under the front thigh
- Straighten the front leg
- Add flowing movement
Cautions & Contraindications
Cautions
- Maintain a strong leg foundation
- Keep the front knee over the ankle
- Avoid collapsing into the lower back
Avoid this pose if you have:
- Severe neck injuries
- Shoulder problems
- High blood pressure
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
40 seconds
Tags
Equipment
