Viparita Virabhadrasana: Reverse Warrior Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
In viparita virabhadrasana (VIP-uh-REE-tuh veer-uh-buh-DRAHS-uh-nuh), experience a member of the “warrior” family with an incredible opening in the side of the torso as well as the stretching the legs. By giving the side of your heart an opportunity to shine (as a side bend rather than a back bend), this posture offers all sorts of positive vibes, including a boost of self-esteem and perseverance.
Philosophy + Origin
The general definition of a warrior is someone who “engages in warfare,” which conjures up images of battlefields, weapons, and violence. The power of reverse warrior is to “turn around” this imagery to think about warriorship in different contexts. The idea of a peaceful warrior, or even a light warrior, is used in yoga to remind students that showing up with love and intention in day-to-day life is just as important, if not more so. When practicing reverse warrior, ask yourself to consider definitions or beliefs in your life from another perspective. There are two sides to each coin, and the better you know both sides, the better prepared you will be to live your life with steadiness, grace, and ease.
Adjustments/Modifications:
- If gazing up feels uncomfortable, practice the pose with your gaze toward the ground or use your raised arm to cradle the head.
- Rather than trying to reach back as far as possible in this pose, bring your attention to lifting and lengthening through the spine.
- Pay special attention to your lower back as you practice this pose. If you begin to feel a backbend more than a side bend, ease away from the shape until you can once again find length and space.
Step-By-Step
- Start in warrior II with your right foot forward and your left foot back. Bend your front knee directly over your ankle.
- Inhale your right hand to the sky.
- Keep the bend in your front knee.
- Lengthen the sides of your torso with every inhale, strengthen your legs with every exhale.
- If it’s comfortable for your neck, turn your gaze up to the fingertips of your right hand.
- Soften your shoulders down your back.
- Hold for 3-5 breaths, then release to warrior II. Repeat on the other side.
Preparatory Poses:
- Warrior II | Virabhadrasana II
- Extended side angle | Utthita parsvakonasana
- Revolved head to knee | Parivrtta janu sirsasana
Sequential Poses:
- Extended triangle pose | Utthita trikonasana
- Seated compass pose | Parivrtta surya yantrasana
- Monkey lunge | Anjaneyasana
Counter Poses:
- Extended side angle | Utthita parsvakonasana
- Wide-legged forward fold | Prosarita padotanasana
- Standing forward fold | Uttanasana
Sanskrit:
- Viparita = reversed, turned around
- Virabhadra = incarnation of Lord Shiva
- Asana = pose
Physical Benefits:
- Stretches groins, hips, and obliques.
- Releases tension in the muscles around the ribs to create a deeper, freer breath.
- Energizes the body.
Energetic Benefits:
- Improves self-esteem and perseverance.
- Opens the heart and throat chakras.
- Calms the mind.
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Parsvottanasana: Intense Side Stretch Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
From lengthening the spine to stretching the legs to calming the mind, there’s a little bit of everything in parsvottanasana (parsh-voh-tahn-AHS-ah-nah) Also known as intense side stretch pose or pyramid pose, this shape is helpful for finding balance while stretching hamstrings.
Parsvottanasana requires a combination of flexibility, strength, and patience. With the help of props such as blocks or a wall, this pose becomes accessible for everyone.
ADJUSTMENTS/MODIFICATIONS:
- Blocks: Place hands on blocks to help keep the torso long.
- Wall: Place hands on a wall in front of you to work on strengthening the muscles of the back.
- Heart opening variation: Take the hands in reverse prayer position behind the back to stretch and open your shoulders and chest while also challenging your balance. If reverse prayer isn’t accessible, you can still bring the arms behind the back, reaching for opposite elbows instead.
- Adjust your stance: If the back heel is lifted off of the floor, shorten the stance so you can push through the heel to activate the back leg. For more stability, widen your stance.
