Top arm reaches up and backGaze up, neck longBack leg strongHand on the thighFront knee over ankleBound Reverse Warrior
Baddha Viparīta Vīrabhadrāsana
Read what the gnome says
Bound Reverse Warrior! From warrior two, reach the back arm down the back leg and wrap the front arm behind the back, binding. Keep the front knee over the ankle, chest open. Breathe, then switch. Bold gnome.
Works on Quadriceps · Obliques · Shoulders · Chest
How to do it
- Step into a lunge with the front knee over the ankle.
- Wrap the front arm behind the back, hand on the back or the thigh, and reach the other arm up.
- Lean back gently, open the chest and hold; switch sides.
Common mistakes
- Don’t let the front knee fall inward.
- Don’t crank the neck.
- Don’t force the bind.
Benefits
- Builds strength and steadiness in the legs.
- Improves posture and balance.
- Wakes up the whole body: good early in a practice.
Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Standing
Chair Pose on TiptoesIntermediate
Chair-Supported Warrior IIIIntermediate
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Dancer Pose with StrapIntermediate
Dancing Shiva PoseIntermediate
Eagle PoseIntermediate
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