Reverse warrior | Viparita Virabhadrasana

by in Yoga May 8, 2020

There are many warrior pose variations in yoga. They are all beautiful standing asanas that build strength and endurance. Reverse warrior or Viparita Virabhadrasana happens to be my favorite. Keep reading if you want to know why I love this one the most!

WhatsApp Image 2020 05 08 at 18.32.22 826x1024 - Reverse warrior | Viparita Virabhadrasana

To me, a warrior is someone who is strong. Someone who has the courage to fight for what they believe in. Someone who doesn’t hold back. Someone who goes fiercely towards their dreams. Someone who knocks barriers down with their courage and grace. And someone who doesn’t give up when he faces the obstacles. 

I believe that experiences from any asana on the mat can be transferred in our everyday life. So I encourage you to be a warrior in yoga and a warrior in life!

Benefits and contraindications


Reverse Warrior or Viparita Virabhadrasana is a powerful asana to build strength in your legs and to open your heart at the same time. An open heart can sometimes feel like we are exposing ourselves to vulnerability. Nevertheless, it is important to keep our hearts open in order to find true happiness and fulfillment. By giving your heart an opportunity to shine, this posture offers amazing positive vibrations.

Not only this asana helps with strengthening mostly on the front leg and arms, but it also stretches the groin and hip muscles on the back leg. If we hold the position for couple of breaths, warrior II can help improve muscular endurance. With bending sideways we lengthen and stretch the muscles on the lateral side of the body all the way from the hip to the shoulder. Side bends help with the flexibility of our spine and activation of trunk muscles increases blood flow in our torso.

Practicing this asana regularly can help reduce fatigue, calm the mind, builds perseverance, and boost your self-confidence and self-esteem


This asana is not recommended for any recent and chronic spine, hip or shoulder injury.
People with neck injuries should avoid tilting their head backward but keep it neutral and gaze forward.
Be careful it if you have low or high blood pressure.

Five easy steps to Reverse Warrior


Start in warrior II position with your right leg in front of you and arms in shoulder height.


On the inhale lift your right arm to the sky and put your left hand down on your left thigh.


On the exhale lengthen you right side of the body and bend slightly to the left. 


Slowly move down your left thigh with your left fingers and tiltt the head back to gaze up the fingertips on your right arm.


Stay here at least 5 full deep breaths. Find the strength in your legs with every exhale. When you have had enough slowly bring yourself back up to the warrior II and repeat on the other side.

Additional instructions

Find a place where you can breathe your deepest breaths calmly and fully or appropriately modify the position. If your hips feel tight feel free to shorten your stance or straighten your front leg to a degree that is comfortable for you. If you have any medical concerns, talk with your doctor before practicing.

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