Pose Breakdown: Reverse Warrior Pose
Let’s turn things around. Reverse Warrior Pose (Viparita Virabhadrasana) is a mainstay of modern Vinyasa and an integral part of the Dancing Warrior sequence. Both a counterpose to and a variation of Warrior II, Reverse Warrior helps free your upper body with a big, open stretch while maintaining your strong, disciplined stance below.
Reverse Warrior typically comes right after Warrior II, but it’s incredibly versatile as a transition pose. It’s a jumping-off point to deeper poses like Half Moon and forward bends like Triangle and Extended Side Angle, but, with a cartwheel of the arms, it can round out a sequence and bring you back to your Chaturanga flow.
Benefits of Reverse Warrior Pose
Stretches your spine, arms, shoulders, and side body
Strengthens your shoulders, legs, groin, core, and hips
Releases tension in your chest
Contraindications
Avoid this pose or talk to your doctor if you have any problems with your hips, knees, or shoulders.
How to Do Reverse Warrior Pose
Start in Warrior II Pose.
Keeping your feet in the same position, raise your arm on the same side as your bent knee.
Lengthen your side body and reach your raised arm toward the back of the room.
Let your other arm fall by your back leg.
Turn your gaze up toward your raised arm or back down behind you.
Follow Up Poses for Reverse Warrior Pose
Dandasana
Pyramid
Wide-Legged Forward Fold
Viparita Virabhadrasana Meaning and History
Like with the other Warrior poses, the name “Virabhadrasana” comes from the Daksha-Yajna story in Hindu mythology. Shiva and his first wife, Sati, were shunned by Sati’s family. When they didn’t get an invitation to a sacrifice at her family’s home, Sati decided to go anyway. After her father continued to disrespect her and Shiva, Sati died in her rage — either by throwing herself in the sacrificial flames or self-immolating during meditation. Shiva, overcome with grief, cut off one of his dreadlocks (called Jata in Hindu tradition), and used it to create Virabhadra, which roughly translates to “Hero Friend” or “Warrior Friend.” The newly-born warrior went back to the sacrifice to exact revenge.
The main three Warrior poses — I, II, and III — date back to the first half of the 20th century, and tell the tale of Virabhadra. Viparita Virabhadrasana, which roughly translates to “Reverse Warrior Friend Pose,” came along later as a variation of Warrior II.
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