Reverse Warrior, or Viparita Virabhadrasana, is a powerful yoga pose that blends strength and grace, offering a deep lateral stretch while enhancing stability and balance. This pose is particularly effective at opening the side body, stretching the intercostal muscles, obliques, and waist, while also extending the hip flexors and quadriceps of the front leg. It invigorates the legs, strengthens the core, and increases flexibility in the spine and shoulders. The pose also cultivates mental focus and endurance, as it requires maintaining a strong foundation while gracefully extending the upper body. Reverse Warrior is often used to transition between poses, adding a fluid, dynamic quality to the practice, and it embodies both strength and surrender, making it a popular choice in many yoga sequences.
How do you do reverse warrior?
Step 1.
Start in Warrior II (Virabhadrasana II): From Tadasana, keep your right foot forward and step left foot back. Ensure your front toes face the top of your mat as you seal the outer edge of your back foot to be parallel to the back of the mat.
Step 2.
Bend your front leg to a 90 degree angle, externally rotating the inner thigh towards the outer thigh. You may need to widen the stance of your feet to allow your front leg to bend deeper.
Step 3.
Stack your torso and shoulders over your hips, even weight on both feet.
Step 4.
Stretch your arms apart from the center of your chest, reaching fingertips energetically to the front and back of your mat.
Step 5.
Transition to Reverse Warrior: inhale deeply and flip your right palm up towards the ceiling, reaching your right arm up and fingertips up to the sky and back over your ear, arching your torso gently backward.
Step 6.
Lower your left hand down your back left leg, with a light touch, and keep your front right knee bent at 90 degrees directly over your ankle, right thigh parallel to the floor.
Step 7.
Maintain an open chest, lifting your heart towards the ceiling and gaze up towards your right hand, or look straight ahead if that feels more comfortable for your neck.
Step 8.
Stay in the pose for several breaths, deepening the stretch with each inhale and maintaining your balance and alignment with each exhale.
Step 9.
To exit, return to Warrior II, bringing your torso upright and arms parallel to the floor. Straighten your right leg and lower your arms, returning to a neutral standing position.
Benefits of Reverse Warrior
Skandasana deeply stretches the inner thighs and hips, increasing flexibility and range
Provides a deep stretch to the side body, including the intercostal muscles (muscles between the ribs), which can enhance breathing capacity
Helps to open the chest and shoulders, relieving tension in the upper body
Strengthens the quadriceps, hamstrings, and calves, particularly in the front leg.
Variations of Reverse Warrior
Keep the backbend gentle to avoid compressing the lower back.
If you have shoulder issues, keep your raised arm slightly bent
Bring right palm behind skull and reach right elbow up to stretch triceps and engage deeper in the back and side body; half bind with left arm for deeper shoulder and chest opening
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