HOW TO: Reverse Warrior Pose (Viparita Virabhadrasana)


This pose is the perfect combination between strength and flexibility.  It helps to build strength in and tone the feet, ankles, calves, quads, and glutes.  At the same time it stretches and opens the hips, groin, arms, shoulders, and chest.  You can create a nice standing flow by moving between Warrior II Pose and this pose.  When you flow between Warrior II and Reverse Warrior only your upper body will move.  Your legs and feet will stay rooted where they are.

Begin in a wide-legged stance with your feet a comfortable distance apart, about 3-4 feet.

Turn your left toes to face the short edge of your mat and align your left heel with the arch of your right foot.

Bend the left knee to place it directly above the ankle or slightly behind.

Extend both arms out on either side of you coming into Warrior II Pose.

Flip your left palm up to face the ceiling and on your next inhale lift your left arm up above you, pointing the fingers back behind you and allow your right hand to gently rest on your right thigh or calf.

Ensure your hips and chest remain open and facing towards the long edge of the mat.

Hold for 5-10 deep inhales and exhales.

To come out, release the arms back into Warrior II pose and then return into a wide-legged stance.  Repeat on the other side.

Strengthens the feet, ankles, calves, thighs, hamstrings, and glutes

Stretches the groin, hips, and obliques

Opens the chest and shoulders

Improves balance, focus, and concentration

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