Also referred to as Reverse Warrior or Viparita Virabhadrasana in Sanskrit, Exalted Warrior is a powerful yet graceful yoga pose. It combines strength with a sense of openness and expansion, inviting practitioners to maintain balance and steadiness while stretching the side body. This pose requires leg strength, engaged core muscles, and slow, easy breath.
How do you do Exalted Warrior?
Step 1.
Start in a High Crescent Lunge with your right foot pointing forward, and the back heel lifted high over the ball of your left foot. Bend your right knee over your ankle, keeping your left leg straight
Step 2.
Engage your core muscles to stabilize your torso, and lengthen through the crown of your head. Maintain the strength in your legs, especially through the back leg, as this provides stability throughout the pose.
Step 3.
On an inhale, sweep your left arm up toward the sky, keeping the arm in line with your ear. Allow your chest to open and lift as your ribcage expands upward.
Step 4.
On an exhale, gently twist your left ribcage to place your right hand gently on your back (left) hamstring, avoiding putting weight or pressure on it. The hand is there for balance, so keep the weight evenly distributed through your core and legs.
Step 5.
Create a gentle backbend by arching your upper body backward, but avoid collapsing into your lower back. Instead, continue lengthening through the sides of your body. Lift your gaze toward your top left hand, or keep your head in a neutral position.
Benefits of Exalted Warrior
Strengthens the legs and glutes by improving overall lower-body endurance and engagement
Stabilizes the core as the slight backbend requires core engagement, helping to build strength and stability in the abdominal muscles and lower back
Opens the chest and stretches the muscles of the shoulders, improving flexibility and creating space in the front body and intercostal muscles. This can also counteract poor posture from slouching or sitting for long periods.
This heart-opening pose can help release emotional tension, promote confidence, and foster a sense of openness and vitality.
Variations of Exalted Warrior
Shorten the distance between your feet, keeping the legs closer together to maintain balance and reduce tension on the hips and legs while still encouraging an opening in the chest. Keep the front knee slightly bent and reduce the intensity of the backbend.
Add a bind by reaching the back hand behind your back to clasp your front thigh or waist to add a deeper stretch to the chest and shoulders while engaging your core to maintain stability.
Practice the pose by a wall for additional support, allowing you to maintain proper alignment and focus on the stretch through the side body and chest without worrying about stability.
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