Traditional
Reverse Warrior
Viparita Virabhadrasana
Bend the front knee and arc the top arm overhead into a side bend.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
- Props
- No-props
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Reverse Warrior
- Begin in Warrior II with the front knee bent. Lower the back hand to the back leg. Lift the front arm up and overhead as the side body lengthens. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Reverse Warrior
- Bring the lifted arm back to shoulder height. Return the torso upright to Warrior II. Pause in a neutral position for a moment before continuing.