Reverse Warrior Pose (Viparita Virabhadrasana)

The yoga pose, known as Reverse Warrior Pose (Viparita Virabhadrasana), is a standing, balancing pose that combines elements of strength, flexibility, and stability. It involves extending one leg back and bending the other knee, while reaching the front arm up and the back arm down towards the back leg. This pose is commonly practiced to improve balance, strengthen the legs and core, and open the chest and shoulders.

Benefits

• Strengthens legs and core: The pose engages the quadriceps, hamstrings, glutes, and core muscles to maintain balance and stability.
• Improves balance and coordination: By requiring you to stand on one leg and maintain a steady posture, Reverse Warrior Pose challenges your balance and coordination.
• Opens the chest and shoulders: The forward reach with the front arm opens the chest and shoulders, promoting better posture and flexibility.
• Stretches the hamstrings and hips: The backward extension of the back leg stretches the hamstrings and hip flexors, improving flexibility and range of motion.
• Calms the mind: The focus required for balance and the stretch in the pose can help to calm the mind and reduce stress.

Steps

1. Start in Warrior II Pose (Virabhadrasana II): With your feet about 4 feet apart, turn your right foot 90 degrees to the right and your left foot slightly inwards. Bend your right knee so that your thigh is parallel to the floor, and extend your left leg back behind you.
   
2. Extend the front arm upwards: Inhale and extend your right arm up overhead, reaching towards the sky. Keep your arm straight and aligned with your ear.
3. Reach the back arm down: Exhale and bring your left arm down, reaching towards your back foot. Your left arm should be parallel to the floor and your hand should be close to your back leg, but not touching it.
4. Engage your core: Engage your core muscles to maintain balance and stability. Keep your hips squared towards the front of the mat.
5. Gaze forward or up: Look forward or slightly upwards.
   
6. Hold for 5-10 breaths, then release and repeat on the other side.
   

Precautions

• Avoid this pose if you have any knee injuries or pain. If you do have knee pain, modify the pose by bending the front knee less deeply or by using a block or bolster under your front knee.
  
• Avoid this pose if you have any neck or shoulder injuries. Modify the pose by keeping your arms at shoulder height, or by bringing your hands to your hips.
  
• Use caution if you have low blood pressure. This pose may lower blood pressure further, so it is best to practice it slowly and carefully if you have low blood pressure.
  

Suitable For

Reverse Warrior Pose is suitable for most people with a basic level of yoga experience. It can be beneficial for those who want to improve their balance, strength, and flexibility. However, it is important to listen to your body and modify the pose as needed.

When Most Effective

Reverse Warrior Pose can be practiced any time of day. It is often incorporated into standing yoga flows and can be a good pose to practice at the end of a practice to promote relaxation and calm the mind.

Tips

For those new to the pose, it may be helpful to practice near a wall or chair for support. You can also use a block under your front hand to make the pose more accessible.

To deepen the pose, you can try to reach your back hand further towards your back foot. You can also turn your head to look over your front shoulder, which will further open the chest and shoulders.

If you experience any pain or discomfort, stop the pose immediately and consult with a qualified yoga instructor or medical professional.