Reverse Warrior (Viparita Virabhadrasana)
Reverse Warrior (Viparita Virabhadrasana) is a standing yoga pose that offers a deep stretch to the sides of the body, hips, and legs while strengthening the legs and improving balance. It’s a variation of Warrior II (Virabhadrasana II) and is commonly used in vinyasa or flow-based sequences. This pose promotes both physical strength and flexibility.
Key Points
- Alignment:
- Start in Warrior II by standing with your feet wide apart, with your right foot pointing forward and your left foot turned slightly inward.
- Bend your right knee so it aligns with your ankle and keep your left leg straight.
- Ensure your hips are squared and facing forward, and your chest is open.
- Movement:
- Inhale to lengthen through the spine.
- As you exhale, gently tilt your torso backward, reaching your left arm toward the back of the mat while keeping your right arm extended overhead, palm facing down.
- Sink deeper into your right leg, feeling the stretch through the left side of your body as you move into the reverse backbend.
- Your gaze can follow your left hand or stay forward, depending on your neck’s comfort.
- Engagement:
- Engage your legs, especially the back leg (left leg), keeping it straight and strong to support your balance.
- Keep your core engaged to support the spine and avoid arching the back too deeply.
- Ensure your front knee (right knee) remains aligned with your ankle to avoid straining the joint.
- Focus:
- Focus on lengthening the sides of the body as you reach the left hand back and the right arm overhead.
- Keep your chest open and heart lifted, creating a stretch through the torso and hips.
- Maintain a steady breath to deepen the stretch while keeping your body stable.
- Breath:
- Inhale to lengthen through the spine and open your chest.
- Exhale as you gently lean back, deepening the stretch along the left side of your body.