Reverse Warrior

Reverse Warrior, also known as Viparita Virabhadrasana , is a standing yoga pose that works on side bending , strength and flexibility . This variation of Warrior II especially strengthens the legs , hips and upper body , while at the same time stretching the sides of the body and opening up the chest.

Correct technique and form

Follow these steps to perform Reverse Warrior correctly:

  • Start in Warrior II (Virabhadrasana II) with the right knee bent and the left leg extended.
  • Lower your left hand down to your left leg, and on an inhale, raise your right arm up toward the ceiling.
  • Keeping the right knee bent at 90 degrees, extend the right arm back while letting the chest open up.
  • Stretch the entire right side of the body and keep your left arm relaxed.
  • Breathe deeply and hold the position for 5-10 breaths before returning to Warrior II and repeating on the other side.

Common errors

Avoid these typical mistakes in Reverse Warrior:

  • Collapsed hips : Make sure the hips stay stable and don't sag. Focus on keeping your lower body active.
  • Lower back overextension : Keep the core engaged to avoid overextension in the lower back.
  • Forced movement : Move slowly into the stretch, avoiding forcing your upper body back too far.

Modifications and Variations

To customize Reverse Warrior, try the following modifications:

  • Using blocks : If it is difficult to reach the leg, you can place a yoga block next to the leg for support.
  • Less stretch : If you feel stiff in the sides, you can choose a gentler side bend and gradually increase the flexibility over time.

For a bigger challenge you can:

  • Deepen the stretch : If you have good flexibility, you can try to deepen the side bend and reach further with your upper arm.

Reps and sets

Hold the position for 5-10 breaths on each side and repeat 2-3 times to improve flexibility and strength in the body.

Breathing pattern

Breathe slowly and controlled. Inhale as you lift and extend the arm, and exhale as you sink deeper into the stretch.

Videos with different approaches

Watch these videos for instructions on how to perform Reverse Warrior correctly:

Back to blog