Reverse Warrior: Viparita Virabhadrasana | Traditional
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
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.