1
Start in Warrior II
Step wide, bend your right knee over the ankle, back foot parallel to the back of the mat, arms out to the sides.
How to do Reverse Warrior (Viparita Virabhadrasana)
2
Keep the Legs Steady
Keep the front knee bent and the back leg straight — the lower body does not move.
3
Flip the Front Palm
Turn your right palm up to face the ceiling.
4
Reach Up and Back
Inhale and trace a wide arc with your right arm, reaching up and back overhead.
5
Rest the Back Hand
Slide your left hand lightly down your left leg. Hold for 5 breaths, then switch sides.
✅ Benefits
- Lengthens the side of the body from hip to fingertips
- Builds strength in the legs and hips
- Opens the chest and shoulders
- Improves balance in a wide stance
🌿 Wellness Support
- A refreshing stretch after long periods of sitting
- A light, energising pose within a standing practice
⚠️ Precautions
- Stop if you feel pain, dizziness or strain in the neck, shoulders or knees
- Keep the front knee bent and over the ankle while you reach back
- Rest the back hand lightly — do not lean your weight on the leg
- Look forward instead of up if your neck feels tight
🩺 Check With a Healthcare Professional First If You Have
- A recent injury or surgery to the knees, hips or shoulders
- Pregnancy — check with your doctor or midwife first
- Low blood pressure or feeling light-headed
- Balance problems
Practice Reverse Warrior with real-time feedback
Turn on your webcam and let CheckMyPose's AI check your alignment, score your form, and guide you — free, no install.
▶ Start Reverse Warrior