Reverse Warrior Pose
Description
Reverse Warrior Pose (Viparita Virabhadrasana) is a standing yoga pose performed from a Warrior II stance. You reach the front arm up and overhead while the back hand slides down the back leg, creating a deep lateral stretch through the side body. It opens the intercostals, obliques, and hip flexors.
Equipment Required
Reverse Warrior Pose Instructions
- Start in Warrior II: front knee bent, back leg straight, arms extended to the sides, hips open.
- Flip your front palm to face the ceiling. Let your back hand slide down your back thigh or calf.
- Inhale and reach your front arm up and overhead, arching gently to the back.
- Feel the stretch through the front side of your body — ribs, obliques, and hip flexor.
- Keep your front knee bent at 90 degrees. Do not let it straighten.
- Gaze up toward your extended hand or forward if that strains your neck.
- Hold for 5 to 8 breaths. Breathe into the stretched side.
- Return to Warrior II, then switch sides.
Reverse Warrior Pose Form & Visual
Reverse Warrior Pose Benefits
- Deep lateral stretch through the ribs and obliques
- Opens the hip flexors and intercostals
- Builds leg endurance through the Warrior stance
- Improves lateral spinal flexibility
- Energizing and expansive pose
- Natural transition from Warrior II
Reverse Warrior Pose Muscles Worked
- Obliques (stretched side)
- Intercostals (stretched side)
- Hip flexors (back leg, stretched)
- Quadriceps (front leg, isometric)
- Latissimus dorsi (stretched side)
Reverse Warrior Pose Variations & Alternatives
- Warrior I and II
- Standing Side Bend
- Extended Side Angle Pose
- Peaceful Warrior
