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Sara Bigatti performing Reverse warrior

Reverse Warrior – Viparita Virabhadrasana

Viparita Virabhadrasana – Reverse Warrior, also know as exalted, is one of the poses I never use to practice a few years ago. Now it’s one of my main poses.

Now clue why it was never in my practice and in the sequences I made. I did it a few times, but it never got stuck in my mind. Since my last visit to India, where I was teaching yoga Teacher Training Courses for Sampoorna Yoga, I use Viparita Virabhadrasana a lot. Suddenly it feels like a pose that fits in a lot of flows. And not only that, it gives me a nice side opening as well. It’s even part of a warming-up I like to do; the warming-up from my Love or Fear sequence.

How to get into Viparita Virabhadrasana – Reverse Warrior

  • Start in Tadasana
  • Place your hands in prayer pose in front of your chest
  • Step your right foot backwards, placing the side of your foot parallel to the back of your mat; as going into Warrior II
  • Open your arms and bring them parallel to the floor; as going into Warrior II
  • Bend your front knee; you should be in Warrior II now
  • Flip your left hand with the palm towards the sky
  • Bring your right hand down towards your thigh and raise your left arm up towards the sky
  • Stay in this pose for 30 seconds

Benefits of Viparita Virabhadrasana – Reverse Warrior

  • Opens the sides (obliques)
  • Strengthens the quadriceps and muscles of the arms
  • Stretches the groins
  • Opens the chest and shoulders
  • Improves flexibility of the spine

Contraindications of Viparita Virabhadrasana – Reverse Warrior

  • Neck or spinal injuries
  • Shoulder injuries

Want more? Check out my library of yoga poses or do them with me on YouTube.

Source: Iyengar – Light on Yoga / Key muscles of Yoga – Ray Long / 
Ashtanga – David Swenson / Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati


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