How To Do: Reverse Warrior Pose (Viparita Virabhadrasana)

ByFrancois

Also Known As: Proud Warrior, Peaceful Warrior, or Crescent Pose.

Difficulty: Beginner to Intermediate

Targets: Legs and Intercostal Muscles (Rib Muscles)

Type: Standing Side Bend

Reverse warrior is a standing yoga pose that stretches the side body, namely the intercostal muscles (the muscles between your ribs). It also stretches and strengthens the legs.

Traditionally it is practiced in Vinyasa Yoga classes as a counterpose to Warrior 2 or as part of the Dancing Warrior sequence. The Dancing Warrior sequence moves from Warrior 1, Warrior 2, to Reverse Warrior Pose.

Reverse Warrior Pose is a very versatile transition pose and you can easily move into other poses like Half Moon, Triangle, Extended Side Angle or even Chaturanga.

Reverse Warrior Pose is the perfect pose to counteract the effects of a sedentary lifestyle.

How To Do Reverse Warrior Pose (Viparita Virabhadrasana)

Step-by-Step

  1. Begin in Mountain Pose (Tadasana). Standing tall with your feet hip distance apart and your arms by your sides.
  2. Step back into Warrior 2 with your front knee bent and your toes pointing forward. Your back foot should be at a 45-degree angle. Raise your arms parallel, in line with your legs. Your front palm facing up. Reach actively from fingertip to fingertip.
  3. Sink your hips low. Your knee above your heel, thigh parallel and your shin perpendicular to the floor.
  4. Lean forward, inhale and circle your front arm towards the ceiling. At the same time lower your back arm to rest on your back thigh. Your bicep should be next to your ear.
  5. Focus on lengthening you side body as you lift your arm. Slide your back hand further down and come into a back bend.
  6. Keep your shoulders relaxed and firm your shoulder blades. Pull your navel in to engage your core.
  7. Lift your chest and gaze at your upper hand or back foot.
  8. Stay in the pose for 5 breaths.
  9. To exit the pose, exhale, and transition
  10. to back to Warrior 2 then Mountain Pose.
  11. Repeat on the other side.

Modifications For Reverse Warrior Pose (Viparita Virabhadrasana):

  • You can shorten your stance if you have tight hips. This will also relieve pressure on your knee joints.
  • Turning your back foot more in will also help with tight hips.
  • You can also straighten your front leg as much as you need for it to feel comfortable while you are working on your flexibility.
  • If you can’t lift your arms for whatever reason, focus on lifting your chest and lengthening your spine.
  • If gazing up is uncomfortable for your neck, practice gazing down or at your back leg.
  • If you struggle to balance, you can gaze down instead of at your upper hand or widen your stance to the sides to improve your balance.
  • For more stability you can practice against a wall by pressing the outer edge of your back foot onto the wall.

Variations Of Reverse Warrior Pose (Viparita Virabhadrasana):

Bound Reverse Warrior Pose (Baddha Viparita Virabhadrasana)

In this variation you wrap your back arm behind your back and reach as far as you can. Try and reach your front thigh with your hand if you have the flexibility. When your hand can reach your thigh, use it leverage to open your chest more towards the ceiling.

Tips For Practicing Reverse Warrior Pose (Viparita Virabhadrasana):

  • Focus on your getting your foot and leg placement correct before moving the rest of your body.
  • Make sure your front knee stays aligned with your front ankle. Don’t let it drift inward as it puts unnecessary stress on your knee joint.
  • Ensure your shin stays vertical and that your knee doesn’t move forward past your toes.
  • Press into the outer edge of your back foot and make sure to keep your back leg straight.
  • The depth of your backbend is not important. Only bend as far as is comfortable. Focus on lifting your chest and spreading your collar bones rather than how far you can bend.
  • Don’t place any weight in your back hand. Use your core strength to support your bodyweight rather than your hand resting on your leg.

Benefits Of Reverse Warrior Pose (Viparita Virabhadrasana):

  • It opens your chest and side body.
  • The pose strengthens your legs and
  • The pose stretches your inner thighs, spine, and shoulders.
  • You will benefit from improved mobility in your hips and spine.
  • Regular practice will improve your ability to breath freely by releasing tension in your chest.
  • It increases flexibility in your back and spine.
  • Practicing this pose will relieve symptoms of sciatica and back pain.
  • It will reduce your daily stress and anxiety.

Caution When Practicing Reverse Warrior Pose (Viparita Virabhadrasana):

  • If you have neck issues or feel unbalanced, look down at your back foot instead of up at your hand.
  • Make sure your front knee is stacked above your ankle to avoid unnecessary stress on the knee joint.
  • Avoid the pose the pose if you have hip, back or knee injuries.
  • Practice with caution if you suffer from high blood pressure.
  • If you have a neck issue don’t tilt your head back, keep it in a neutral position.
  • Exit the pose immediately if you experience any sharp pain.

Preparatory Poses:

  • Low Lunge
  • Crescent Lunge
  • Warrior 1
  • Warrior 2 (Virabhadrasana)

Follow-Up Poses:

  • Wide Legged Forward Fold (Prasarita Padottanasana)
  • Standing Forward Fold (Uttanasana)
  • Mountain Pose
  • Extended Triangle Pose

Similar Posts