Reverse Warrior Pose
विपरीत वीरभद्रासन
Target Muscles
Benefits (5)
- + Strengthens legs and core
- + Stretches groin and side body
- + Opens chest and shoulders
- + Improves balance and stability
- + Boosts energy and confidence
Avoid If (4)
- - Neck injuries
- - Knee injuries
- - High blood pressure
- - Recent abdominal surgery
About
Reverse Warrior Pose is a standing lateral bend that opens the chest and hips while strengthening the legs. It offers a beautiful stretch along the side body, promoting flexibility and balance.
Step-by-Step Instructions
1. Stand in Tadasana (Mountain Pose). Inhale and spread your feet 3-4 feet apart.
2. Exhale, turn your right foot out 90 degrees and your left foot in slightly.
3. Inhale, extend your arms out to the sides at shoulder height.
4. Exhale, bend your right knee, ensuring the knee is directly over the ankle and the thigh is parallel to the floor.
5. Inhale, lift your right arm up towards the ceiling, while sliding your left hand down your left thigh.
6. Lengthen your torso up from the right side, reaching your right hand overhead, arching your spine gently backward.
7. Tilt your head back slightly and gaze towards the fingers of your right hand. Keep the left hand light on the left leg.
8. Maintain strength in your thighs and keep the right knee aligned over the right heel. Open your chest.
9. Hold for a few breaths. Exhale to return to Virabhadrasana II.
10. Inhale, straighten your legs and return to Tadasana. Repeat on the other side.