Reverse Warrior Pose is a part of hip-opening yoga sequences, it is primarily practiced as a backbend to support the middle and lower back's health as well as a part of balancing yoga poses to improve body control and stability. In addition to opening the chest, a side bend with a backbend also activates the Anahata Chakra (Heart Chakra) and can be incorporated into heart-opening yoga sequences.
On a physical level, the heart chakra reacts to the lungs, heart, immune system, and upper body muscles. Opening the heart spiritually enables one to experience love, forgiveness, and compassion. The beauty of the heart can manifest and lead the way thanks to this powerful integration!
Steps to do Reverse Warrior / Viparita Veerabhadrasana
- Inhale, take your right foot far back.
- Make sure your left foot is at 900 angle & right foot at 450 angle. Keep both the heels in one line.
- Exhale, bend the left knee, such that your knee and ankle remain in one line. Make sure the left thigh is parallel to the floor.
- Place the right palm on right thigh, left hand in chin mudra. Now slide the right palm towards the ankle, slightly arch back. Look at the ceiling. Keep breathing while holding the pose.
- Inhale and slowly come back. Exhale, relax the hands and bring the legs together. Repeat on the other side.
Tips for beginners
- Make an effort to create balance with your feet on the mat.
- To relieve your spine from stiffness, distribute your weight evenly among the toes and heels of your feet.
- Instead of focusing on how far you bend, open your chest and broaden your shoulders well.
- Stretches the ankles, thighs, groin, abdomen, chest, throat and deep hip flexors.
- Strengthens the back muscles,
- Stimulates abdominal organs.
- Improves posture.
- Strengthens the thighs, ankles, and the feet.
- Opens up the hips and shoulders.
Watch out for
- People with injuries of lower back, neck, shoulders should avoid this pose.
- People with high and/or low
- BP, migraine and insomnia should avoid this pose.
- Knee injuries – be on the toes on the leg that is behind.
- Shoulder injuries - modify arms position by clasping elbows.
- Reverse warrior pose is a variation of Veerabhadrasana I and Veerabhadrasana II and all warrior poses.
- You can hold chin mudra in you palms as you do the asana.
- Use of props like chair or partner support can decrease or increase intensity of asana.