Reverse Warrior

(Viparita Virabhadrasana)

How To Perform

• Begin in Warrior II with your left leg forward.
• Flip the left palm and inhale, rotating your arms so that your left arm reaches up to the sky and your right hand rests on your right thigh.

• Sink low in your hips and reach high with your left arm as you look up toward your left palm.
• Breathe length through your left side body, imagining that you can breathe space into
the left side of your rib cage.

• Avoid collapsing in your right side body, using core strength instead.
• Relax your left shoulder away from your ear and breathe for three to seven breaths.
• To release from the pose, lower the arms back into Warrior II. Press down through the back foot while straightening the front leg.

• Lower the arms. Turn to the right, reversing the position of the feet and repeat on the
opposite side.

Benefits

• Strengthens and stretches the legs, groins, hips, and the sides of the torso and waist.
• Improves exibility in the spine, inner thighs, ankles, and chest.
• Increases blood ow throughout the body, reducing fatigue and helping to calm the mind.

Modifications

• If your hips are tight, shorten your stance and straighten your front leg to a degree that is comfortable as you work on gaining exibility.

• If you have a shoulder injury or lack the mobility, place your hands on your hips. Work on lifting your chest and lengthening your spine without over-straining your arms and shoulders.