Reverse WarriorSave PDF
Viparita Virabhadrasana
VIP-ah-REE-tah VEER-ah-bhah-DRAH-sah-nah
Strengthens legs and arms, improves spinal flexibility
Stimulates blood circulation
Reduces fatigue
How to perform Reverse Warrior
- Begin standing in Warrior II with your left foot forward. Lower your right hand to your right thigh with an exhale.
- With an inhale reach your left arm up and next to your ear, leaning into a slight backbend. Gaze up toward your left hand.
- Hold the pose and take slow, deep breaths.
- Return to Warrior II with an exhale. Straighten your leg with an inhale, then exhale and step your feet together. Release your arms. Change sides.
Alignment cues
- Anchor outer edge of foot to floor
- Align knee over ankle
- Lengthen through sides of waist
- Align bicep next to ear
Modification: Bend front leg less deeply.
Avoid this pose if you have high blood pressure.
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More yoga poses to discover
Reverse Warrior (Viparita Virabhadrasana in Sanskrit) is a beginner yoga pose that belongs to the back bends and hip openers and standing categories. This asana targets glutes & hip flexors, hamstrings, middle back / lats, quadriceps and upper back & lower traps, and also involves calves, knees, obliques and shoulders muscles. Reverse warrior stimulates blood circulation; strengthens legs and arms, improves spinal flexibility and also reduces fatigue. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
