Reverse Warrior (Viparita Virabhadrasana)
Category: Standing / Side Bend
Difficulty: Beginner – Intermediate
Sanskrit/Pronunciation: Viparita Virabhadrasana (vip-ah-REE-tah veer-ah-bhah-DRAHS-uh-nuh)
Main Focus: Side Body, Legs, Hips, Chest
Props: Yoga Brick, Yoga Chair
Reverse Warrior (Viparita Virabhadrasana) is a standing side bend that builds strength and stability through the legs while creating a deep stretch through the side body, hips and chest. Practised from Warrior II with the front knee bent, the front arm reaches up and overhead as the opposite hand rests lightly on the back leg. The pose encourages length through the waist and ribs while challenging balance and lower-body endurance. Props such as a yoga brick or chair can provide additional support and stability, helping you explore the side bend while maintaining strength and alignment through the legs.
- From Warrior II with right foot forward, flip the right palm to face up
- Inhale and reach the right arm up and back, sliding the left hand down the back leg
- Keep the front knee deeply bent and directly over the ankle
- Avoid collapsing into the back hand , the lift comes from the core and side body
- Gaze up to the lifted hand or down, depending on your neck
- Hold for 5–8 breaths, keeping both legs strong and engaged
- Return to Warrior II and repeat on the other side
- Strengthens legs and glutes
- Increases flexibility in the side body and spine
- Opens the chest and lungs
- Enhances focus, stability, and breath awareness
- Keep the back hand on the hip if the full stretch is too much
- Shorten the stance to reduce pressure on hips or knees
- Use a block or chair for extra support if needed
- Avoid deep backbend if you have lower back issues
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Lowering the back knee in Reverse Warrior creates a more stable foundation while reducing the intensity through the legs and hips. Placing the lower hand on a yoga brick provides extra support and helps lift the chest more comfortably into the side bend. This variation allows you to focus on length through the spine and opening through the side body without compromising balance or alignment.
Props to Support Reverse Warrior (Viparita Virabhadrasana)
Props can provide additional stability in Reverse Warrior while helping you maintain length through the side body. A yoga brick can be placed beneath the lower hand to bring support closer, while a yoga chair can offer a higher point of support, reducing the depth of the side bend and helping you feel more balanced and controlled in the pose.
