Viparita Virabhadrasana
विपरीत वीरभद्रासन
Viparita Virabhadrasana (Reverse Warrior) is a lateral stretch from Warrior II — arm reaches back over the head.
Anatomy Involved
Benefits
- Opens side body
- Strengthens legs
- Beautiful flow pose
- Energizing
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Shoulder injuries
- Knee injuries
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Viparita Virabhadrasana (Reverse Warrior) is a lateral stretch from Warrior II — arm reaches back over the head.
How to Practice
1. Come into Warrior II.
2. Right foot forward, 90° bent.
3. Slide left hand down left thigh.
4. Right arm reaches up and back — toward sky.
5. Deep side stretch.
5 more steps remaining
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Frequently Asked Questions
Common questions about Viparita Virabhadrasana
What is Viparita Virabhadrasana?
Viparita Virabhadrasana (Reverse Warrior) is a lateral stretch from Warrior II — arm reaches back over the head.
What are the benefits of Viparita Virabhadrasana?
Opens side body. Strengthens legs. Beautiful flow pose. Energizing.
Who should avoid Viparita Virabhadrasana?
Avoid this pose if you have: Shoulder injuries, Knee injuries.
How many steps are in Viparita Virabhadrasana?
Viparita Virabhadrasana is practiced in 10 steps. Come into Warrior II.
Is Viparita Virabhadrasana suitable for beginners?
Yes, Viparita Virabhadrasana is a beginner-friendly pose suitable for all levels.
What conditions does Viparita Virabhadrasana help with?
Viparita Virabhadrasana is therapeutic for: flexibility, posture correction.
What poses should I do before Viparita Virabhadrasana?
Prepare with: Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.
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