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Yoga Basics: your guide to the practice of yoga
Standing Yoga Poses arrow Standing Twists arrow Reverse Warrior
Viparita virabhadrasana
Level of Difficutly: Intermediate
Print

Instructions

1. From Warrior II pose (with the right knee bent), bring the left hand down to rest on the left leg. Inhale the right arm up towards the ceiling, and reach the fingers away from each other. Look straight ahead or up at the ceiling.

2. Keep the right knee bent, pressing into the feet with the legs strong. Sink the hips down toward the floor and relax the shoulders.

3. Breathe and hold for 2-6 breaths.

4. To release: inhale the arms parallel to the floor coming back into Warrior II.

5. Repeat on other side.

Benefits + Contraindications

Benefits: Reverse Warrior stretches the side of the torso and arm, opens the hips and builds lower body strength.

Contraindications: Recent or chronic injury to the hips, back or shoulders.

Modifications + Variations

Variations: Straighten both legs.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: High Lunge, Warrior I, Warrior II.

Use one or more of the following postures to build a sequence ending after this pose: Five Pointed Star, High Lunge, Warrior I, Warrior II, Pyramid.