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Reverse Warrior pose (Viparita Virabhadrasana) steps, benefits and precautions

Reverse warrior pose is a standing back bending pose that provides stretching to your whole body. In this yoga asana, the practitioners raise their hands above their head and stretch their whole back. For me, this yoga asana is a must do after a day at work as it re-energises your whole body and reduces fatigue and tiredness.

Reverse Warrior pose steps, benefits and precautions

Viparita Virabhadrasana meaning

The name Viparita Virabhadrasana is composed of three sanskrit words.

  • ‘Viparita’ meaning opposite/reverse
  • ‘Virabhadra’ which is the name of an ancient hindu mythological warrior
  • ‘Asana’ meaning pose

In hindu mythology, Virabhadra is believed to be an incarnation of Lord Shiva. He is portrayed as a fierce warrior with a thousand arms and wears a garland made of human skulls. 

Reverse Warrior pose (Viparita Virabhadrasana) steps, benefits and precautions

How to do the reverse warrior pose?

Here is a step by step guide for the reverse warrior pose or viparita virbhadrasana.

Step one

To get into the starting position for the reverse warrior pose, you have to start in tadasana or the mountain pose. 

Now move your feet apart so that there is a distance of 4 to 5 feet between your heels.

Step two

Now rotate your right foot by 90° in such a way that your toes are pointing in the outward direction. At the same time, turn the toes of your left feet slightly in words while keeping your heels at the same position.

In the final position your left feet should be at about 45° to your right feet. Keep the heels of both your feet aligned at the same level.

Step three

Now raise both your arms to such a height that they become parallel to the floor. In the final position both your hands will be positioned directly above your legs. The palms of both your hands should be facing in the downward direction.

Take a deep breath and while exhaling bend your right knee. Keep both your hands horizontal and bring your body down in such a way that The proportion of your right leg is parallel to the ground in the final position.

It is very important to keep your backbend comfortable while trying to do the reverse warrior pose to avoid any injuries.

Step four

Bring your left hand down along your left leg. Try to take it down as much as possible without getting too uncomfortable. At the same time bring your right hand and make it vertical to the ground so that it is completely stretched.

Look at the fingertips of your outstretched right hand and maintain the pose for 15 to 20 minutes.

Step five

To release the post to take a deep breath and as you exhale come back to the pose in step three which is also called as the warrior 2 pose.

Now repeat the same steps for the left side as well.

Benefits of Reverse warrior

  1. Since your legs are completely stretched during the pose, Reverse warrior pose helps you in strengthening your legs.
  2. The yoga pose improves the flexibility and mobility of your hips.
  3. Through regular practice of Viparita virabhadrasana, you will be able to stretch your whole body including legs, hips and waist. This will provide increased flexibility to all these body parts.
  4. The Asana helps to open up your chest.
  5. With a deep stretch, Viparita virbhadrasana rejuvenates the whole body and helps to overcome stress and fatigue. 
  6. Regular practice of this asana also helps in overcoming nagging back pain due to postural issues.

Precautions and Contradictions

  1. Anyone who is suffering from a knee, back, neck or arm injury should not practice this yoga pose.
  2. If you are suffering from blood pressure issues (High/Low), you should include this asana in yoga sessions only under the guidance of an experienced yoga practitioner.
  3. The chances of hurting yourself are very high in this asana if you overstretch. That is why it is very critical that you operate within your comfort zone while practicing this yoga pose.

Related yoga poses to reverse warrior pose

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