- Category
- Standing
- Level
- beginner
- Hold
- 3–5 breaths
- Type
- Asana
- Breath
- Inhale to reach up and over; keep the breath wide into the stretched ribs.
Reverse Warrior
Viparita Virabhadrasana — "reversed warrior posture"
Also known as: Peaceful Warrior
From Warrior II, the front arm sweeps up and back into a long side stretch while the legs stay strong. A satisfying opener for the side waist.
Step by step
- 1Set up in Warrior II with your right knee bent over the ankle.
- 2Keep the front knee bent — resist the urge to straighten it as you lean back.
- 3On an inhale, flip your right palm up and reach the arm up and back overhead.
- 4Rest your left hand lightly on your back thigh, without pushing into the knee.
- 5Lengthen through your right side ribs and keep the chest open.
- 6Gaze up under your top arm, or forward if your neck prefers.
- 7Inhale back to Warrior II, then repeat on the other side.
Benefits
- ✓ Stretches the side body and intercostal muscles
- ✓ Strengthens the legs while the upper body opens
- ✓ Improves side-bending mobility of the spine
- ✓ Adds variety and breath space to standing flows
Make it yours
- · Rest the back hand on a block set behind the back foot instead of on the leg.
- · Shorten the stance to make the legs less demanding.
- · Keep the top arm slightly forward of the ear if the shoulder is tight.
Take care
- Keep the gaze forward and the bend small if you have neck or lower-back discomfort.
This is general practice guidance, not medical advice. If something hurts, ease out of it.
Props that help here
- Manduka PRO — The buy-it-once option — dense, stable, famously durable. Heavy, so it lives at home, which is where practice happens anyway. find one
- Liforme Original — The grippiest mat we've used, with alignment markers that genuinely help beginners place hands and feet. Priciest of the three. find one
Affiliate links — we may earn a commission at no cost to you. All gear recommendations