Gaze up to the top handWaist long, side body openBack hand rests lightlyBack foot flatTop arm reaches up and backKnee over ankleFront foot rootedReverse Warrior
Viparīta Vīrabhadrāsana
Read what the gnome says
Reverse Warrior! From Warrior Two, slide the back hand down the back leg and sweep the front arm up and back. Front knee stays over the ankle, don't let it fall in. Lengthen the side body, open the chest, keep the back foot pressing down. Gaze up. Breathe.
Works on Obliques · Quadriceps · Adductors
How to do it
- Step into Warrior II: front knee bent over the ankle, arms reaching wide.
- Rest the back hand lightly on the back leg and sweep the front arm up.
- Lean back gently from the waist, gaze to the top hand and hold, then switch sides.
Common mistakes
- Don’t lean the weight onto the back leg.
- Don’t let the front knee fall inward.
- Don’t crank the neck: look up only as far as is comfortable.
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
Bear PoseBeginner
Chair PoseBeginner
Chair Pose with Prayer HandsBeginner
Chair Warrior IBeginner
Chair Warrior IIBeginner
Chair-Supported TriangleBeginner
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