Reverse Warrior (Viparita Virabhadrasana)
Sanskrit Name: Viparita Virabhadrasana (Vee-pah-REE-tah Vee-rah-bha-DRAH-sah-nah) Common Name: Reverse Warrior, Peaceful Warrior, Exalted Warrior
Purpose & Benefits: Reverse Warrior flows gracefully from Warrior II, adding a magnificent side-body stretch and an uplifting heart opening. It maintains the strong grounding of the warrior stance while inviting a sense of expansion and peace.
Deep Side Body Lengthening: Stretches the entire side of the torso (intercostal muscles, latissimus dorsi, obliques), creating more space in the rib cage and enhancing breathing capacity.
Chest & Shoulder Opening: Expands the front of the body, counteracting rounded shoulders and promoting an open-hearted posture.
Spinal Elongation: Creates length through the spine, gently decompressing the vertebrae as you reach upwards and back.
Strengthens Legs: Maintains the powerful engagement and stamina built in Warrior II, keeping the front knee deeply bent.
Energizing & Uplifting: The expansive nature of the pose can elevate mood, reduce fatigue, and invite a sense of joy and vitality.
Balance & Focus: Requires stable grounding in the lower body while the upper body extends, further cultivating balance and concentration.
How to Practice (Step-by-Step Transition from Warrior II):
From Warrior II:
Begin in Warrior II (Virabhadrasana II) with your right knee deeply bent (stacked over ankle), your torso upright facing the long edge of the mat, and arms extended out to the sides. Gaze over your right fingertips.
Initiating the Reverse:
On an inhale, turn your right palm to face up towards the ceiling.
Gently drop your left hand (the back arm) down your left thigh, lightly resting it on your back leg. Avoid pressing heavily or sliding down your leg.
Simultaneously, begin to sweep your right arm (the front arm) up and overhead, reaching towards the sky and slightly back.
Finding the Side Bend:
Keep your right knee deeply bent, maintaining the integrity of your Warrior II foundation.
Focus on creating a long arc along your entire right side body, from your right hip through your right fingertips.
Your upper body will lean gently back, but keep the intention of a side bend, not a deep backbend from the lower back. Imagine your two side seams lengthening evenly.
Keep your chest open to the side or slightly upwards.
Your gaze can be up towards your right hand, or forward, or down at your back foot, whichever is most comfortable for your neck.
Holding the Pose:
Breathe deeply into your right side ribs, feeling the expansion with each inhale.
With each exhale, maintain the strength in your legs and the length in your side body.
Hold for 3-5 deep breaths.
Exiting the Pose:
On an exhale, slowly return to Warrior II by bringing your right arm back to shoulder height.
From Warrior II, you can straighten your front leg, pivot your feet, and step forward to Tadasana, then repeat the sequence on the other side.
Key Alignment Cues:
Front Knee Stays Bent: Maintain the deep lunge of Warrior II; don't let it straighten or collapse.
Back Hand Light: Rest gently on the back leg or hover; don't put weight on it.
Side Bend, Not Backbend: Focus on lengthening through the side body. Avoid compressing the lower back by overarching.
Hips Open: Keep hips squared to the side (as in Warrior II) to allow for the side stretch.
Top Arm Active: Reach strongly through the fingertips, lengthening away from the hip.
Shoulders Relaxed: Keep the upper shoulder (of the lifted arm) away from the ear.
Energetic / Mindful Focus:
Expansion & Lift: Feel energy radiating outwards and upwards, creating spaciousness in the body and mind.
Peaceful Strength: Embody a sense of inner calm and joy amidst the power of the posture.
Breath as Guide: Use the inhale to create more space and the exhale to deepen into the stretch with control.
Heart Opening: Notice the feeling of openness and vulnerability in the chest, inviting compassion.
Ayurvedic Considerations:
Vata (Air & Ether): Emphasize a smooth, controlled entry and exit. Focus on lengthening to create space rather than pushing into a deep arch, which can aggravate Vata in the lower back. Can be uplifting but ensure stability in the legs.
Pitta (Fire & Water): Can be expansive and cooling, helping to release stored tension. Encourage fluidity and a balanced stretch, avoiding forcing or overstretching into aggression.
Kapha (Earth & Water): Excellent for opening the chest, stimulating energy, and countering sluggishness. Encourage a full, active reach and deep breaths to invigorate the system.
Common Mistakes & Tips for Students:
Losing the Front Knee Bend: This is the most common error. Constantly cue to keep the front knee deeply bent and stacked.
Collapsing into the Lower Back: This indicates it's becoming a backbend. Remind students to lengthen the side body, keeping the torso long and not "crunching" the low back. Engage core to support.
Shrugging the Top Shoulder: Actively draw the shoulder blade down the back.
Leaning Too Far Back: Maintain alignment of the front knee and hip. The side bend comes from the waist and ribs.
Placing Too Much Weight on the Back Hand: The back hand is for light contact, not support.
Props: A wall can be used to support the back hand for balance.