Yoga · Beginner
Reverse warrior
Viparita Virabhadrasana
Also called Peaceful warrior
Reverse warrior starts from Warrior II and arches the torso back over the back leg, with the front arm reaching up and overhead. It stretches the side body while the legs keep working. The front knee stays bent and the back hand rests lightly, so the stretch comes from length rather than leaning.
How to do Reverse warrior
- 1Begin in Warrior II with your right knee bent over your right ankle.
- 2Turn your right palm to face up.
- 3Inhale and reach your right arm up and slightly back toward the ceiling.
- 4Slide your left hand lightly down the back of your left thigh.
- 5Keep your right knee bent and tracking over your middle toes.
- 6Lengthen both sides of your waist and keep your chest open to the side.
- 7Hold for three to five breaths, then return to Warrior II and switch sides.
Common mistakes and how to fix them
The front knee straightens as the torso leans back.
Sink into your front knee before you reach up, and keep it bent over your ankle the whole time.
The back hand presses heavily into the leg.
Let the back hand rest lightly and hold the lift with your side body and core.
The lower back crunches as the torso arches.
Reach up first, then back, so the length stays in your side body instead of your lower back.
The front knee drifts inward.
Press through the outer edge of your front foot and guide the knee toward your little toe.
Modifications
- Rest your top hand on your hip instead of reaching overhead.
- Shorten your stance and bend the front knee less.
- Keep your gaze forward or down if looking up strains your neck.
Benefits
- Stretches the side body and the waist.
- Strengthens the thighs and glutes.
- Opens the hips and chest.
- Adds a gentle side bend to standing practice.
Breath
Inhale as you reach up and back, and breathe into the ribs on your top side while you hold. Exhale as you return to Warrior II.
Take care
Take care with knee, hip, shoulder, or neck injuries, and keep your top hand on your hip if lifting the arm feels strained. Stop if you feel sharp pain.
Reverse warrior questions
What is the difference between reverse warrior and Warrior II?
Both use the same stance. In reverse warrior you keep the legs from Warrior II and arch your torso back with the front arm reaching overhead.
Where should my back hand go in reverse warrior?
Rest it lightly on the back of your thigh or calf. It should not hold your weight.
Should I look up in reverse warrior?
Look up at your top hand only if your neck feels comfortable. Looking forward or down works just as well.
