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A Straightforward Guide To Reverse Warrior

In this blog series we'll cover a number of core poses (asanas) that you can practice at home and help guide you along your yoga journey. In this post we'll take a look at Viparita Virabhadrasana also known as Reverse Warrior.

The name of this pose stems from the powerful Hindu warrior Virabhadra and like many poses from the Warrior family Viparita Virabhadrasana or Reverse Warrior builds strength in the legs and spine as well as helping to increase stamina.


  1. Starting in Warrior II with the left knee bent, turn the palm of your left hand to face the ceiling.

  2. On an inhale raise your left arm up to the ceiling. At the same time lower your right hand and slide it down your right leg.

  3. Relax your shoulder blades and lift your chest as you come into a gentle backbend. Look to your raised hand or gaze to your back foot if you have neck or balance issues.

  4. Stay in the pose for up to 5 breaths.

  5. Come back to Warrior II on an exhale.

  6. Repeat on the other side.


  • Calms the mind

  • Opens the hips

  • Builds lower body strength

  • Stretches the side of the body and arms

  • Opens the chest allowing for deeper breathing

  • Improves flexibility in the spine

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