Strengthens legs and arms, improves spinal flexibility
Stimulates blood circulation
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.
- 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.
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 and hamstrings and middle back / lats and quadriceps and upper back & lower traps and also involves calves and knees and obliques and shoulders muscles. Reverse warrior stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. 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.
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.