Reverse Warrior Pose is a variation of Warrior Pose II. Reverse Warrior pose is a challenging posture for sure. There are a lot of moving body parts and a lot of balancing and alignment issue. I have seen people in my class fumble when I put this in sequence with warrior pose 1 and 2. And I tell them that mindfulness and awareness is the key. With little concentration you can easily come in the posture. This posture is simply awesome for your body. It provides a full body stretch and when clubbed with other warrior poses in sequences, this is simply a complete workout for the body.
Meaning of Reverse Warrior Pose
Alternate name for Reverse warrior pose is Viparita Virabhadrasana.
This pose stems its name from Hindu mythology. Virabhadra is a name of Lord Shiva, a warrior and a God. The word Viparita means Reverse in Sanskrit. Hence it derived its name as reverse warrior pose.
Step by Step instruction for Reverse Warrior Pose or Viparita Virabhadrasana
1) Start with Mountain Pose. Standing firmly on the ground, feet fully grounded and hands to the side. Now turn to the left and step your right foot forward.
2. Now Turn the right foot (forward) at 90 degrees, so the toes are pointing to the top of the mat. Turn the left foot slightly inwards. And position it at an angle of 45-degree.
3. Raise both of the arms to the side to the shoulder height such that these are positioned parallel to the ground.
4. Exhale and bend the front knee. Align the bent knee directly over the ankle of the front (leg) foot. Sink the hips low, this will eventually bring the front thigh parallel to the floor. This forms the warrior pose 2.
5. With the next exhale, bring the left (back) hand to the back and let it rest on the left thigh.
6. Now inhale and lift the right arm straight up to the ceiling. The right bicep should be next to the right ear.
7. Keep the front knee bent and the hips sinking low. Now slide the back hand (left) further down the leg and come into a slight backbend.
7. Tilt the head slightly and gaze to fingertips of the right hand.
8. Keep the shoulders relaxed, chest lifted and the sides of the waist long.
9. Hold for 10-20 breaths.
10. To release the pose, inhale and lower the arms and bring them back to parallel position again forming the warrior pose II.
11. Release the knee and straighten the front leg. Lower the arms. Turn to the left and return to mountain pose.
12. Repeat the steps on the other side.
Benefits of Reverse Warrior Pose or Viparita Virabhadrasana
Here are some of the Health benefits of Reverse warrior pose
1) Reverse warrior pose stretches the side of arms and torso.
2) Strengthens the Front Leg
2) Opens up the hips
3) Strengthens the lower body.
4) Improves overall body balance.
6) Opens up the chest and shoulders
7) Increases self-esteem and perseverance
8) The pose also improves flexibility in the spine and inner thighs
9) It also Increases blood circulation in the body.
10) It helps reduce fatigue and calms down the mind.
11) It can also alleviate lower back pain.
Reverse warrior pose should be avoided in case of recent or chronic injury to back, shoulders or hip.
Modification and Variation of Reverse Warrior Pose
Reverse Warrior pose can be clubbed with warrior pose 1 and warrior pose 2 to form a sequence. It should be repeated on both side.
Over to you
All the four warrior poses forms a complete yoga practice. If you don’t have time to practice a complete range of asna, then you can simply do a set of warrior poses and you are done with your yoga practice. Warrior pose provides a complete stretch to the body. You should also read below interesting posts as well: