Yoga Pose – Reverse Warrior

Wellness Lesson:  Yoga pose series…Thanks again to Jessica Turner for her inputs this week!

Reverse Warrior Pose:  Viparita Virabhadrasana

Continuing our series of standing yoga poses, this week we will look closer at Reverse Warrior.  This pose is taken during our strength and endurance sequences of class and, similar to Virabhadrasana II, strengthens the legs and increases stamina.  This pose stretches the inner thighs and hips, and also helps keep the spine flexible.  Never hold your breath, also be aware of your breathing during all standing poses.

To find your Reverse Warrior Pose, start in your Warrior II pose (see 7 May 2012 blog).  Lower your back hand to your leg and slide it down, letting it rest gently.  This hand should not support the weight of your upper body.  Turn your front hand up toward the ceiling (left shown) and arc your arm overhead, reaching back behind you.  Do not move your legs from your Warrior II pose.  Turn your head to gaze upward.  Return to Warrior II to come out of this pose.

Just like Virabhadrasana II, keep the front knee open, try not to let it cave inward.  Work on keeping that 90 degree angle in the front leg building strength and endurance.  If you need to, especially if you have knee issues, you can always straighten your front leg and keep the focus of this pose in your upper body working on gaining flexibility in the spine.

Never overextend your spine, everyone bends differently!  You should never feel pressure in your lower back, so if you do, back off slowly!  Instead, focus on feeling the stretch in the front side of your body (left shown) as you arc back.

Additional benefits of this pose:

• Strengthens and stretches the legs and ankles
• Stretches the groins, chest, lungs, and shoulders
• Stimulates abdominal organs
• Increases stamina
• Therapeutic for low back pain, fatigue, and calming the mind