Reversed Warrior

Reverse Warrior , also known as Viparita Virabhadrasana , is a powerful standing yoga pose that opens the chest , stretches the sides of the body , and strengthens the legs . This position combines strength and flexibility, and also helps improve breathing depth and hip mobility.

Correct Form and Technique

Follow these steps to perform the Reverse Warrior :

  1. Begin in Warrior II with your right knee bent and your left leg extended behind you.
  2. Turn the palm of your right hand up towards the ceiling.
  3. On an inhale, raise your right arm up toward the sky while lowering your left hand down onto your left thigh.
  4. Stretch the upper body backwards and create length on both sides of the waist. Avoid resting your left hand heavily on your thigh.
  5. Hold the position for 5-10 breaths , and look up at your right hand or down at your back foot if your neck feels tight.

Common Errors

  • Collapsing in the hips: Be careful not to "collapse" into the hips. Keep the right knee stable over the ankle and lift up at the left hip.
  • Excessive back lift: Avoid leaning too far back. Focus more on stretching the side body than exaggerating the backbend.
  • Unstable core muscles: Keep your core engaged to maintain balance and protect your back.

Modifications and Variants

To customize Reverse Warrior , try these modifications:

  • Use a block: If balance is difficult, place a yoga block under your hand for support.
  • Lower intensity: Avoid stretching too far backwards if it causes discomfort in the lower back. Instead, focus on gently stretching your arms and sides.
  • Hand behind back: For a more challenging variation, try sweeping your left arm behind your back and reaching for the inside of your right thigh for a deeper shoulder stretch.

Number of Repetitions and Sets

Hold Reverse Warrior for 5-10 breaths on each side, and repeat the position 2-3 times to stretch the entire side of the body and strengthen the lower body.

Breathing technique

  • Breathe in as you raise your arm up to the sky.
  • Exhale as you stretch your body backwards and deepen the stretch.
  • Keep your breathing steady and deep to maintain calm and balance in the position.
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