Reverse Warrior
Viparita VirabhadrasanaA side-body opener taken from the Warrior II legs — the front arm reaches overhead while the back hand slides down the rear leg. Keeps the lower body loaded while lengthening the top-side waist.
- 01From Warrior II, keep the front knee bent and deep.
- 02Turn the front palm up and reach that arm toward the ceiling and back.
- 03Let the back hand rest lightly on the rear thigh without leaning weight into it.
- 04Lengthen the top-side waist as you arc the spine, keeping the chest open.
- 05Gaze up past the top hand or keep the neck neutral.
- 01Keep sinking the front knee as you reach up.
- 02Lengthen the waist before you bend the spine.
- 03The back hand rests — it does not push.
- 01Straightening the front leg to reach higher — the legs must keep their Warrior II load.
- 02Collapsing weight into the back hand — it crunches the lower back instead of opening the side.
- 03Crunching the top-side ribs rather than lengthening — the arc should feel like space, not compression.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.