Reverse Warrior – Viparita Virabhadrasana might look calm and graceful, but it’s a post that calls on your strength and focus. Try this energising stretch to open the chest, ease shoulder tension, and reconnect with a deeper sense of balance.
Reverse Warrior opens your chest and lungs, making it easier to breathe deeply and feel more energised. It can also help release tightness in your shoulders and neck, especially if you’ve been sitting or studying a lot. This pose is a reminder that strength doesn’t always mean pushing hard – sometimes, it’s about staying steady while letting your body open up and move with ease.
HERE’S HOW TO GET INTO THE POST
- Stand tall in Mountain pose at the centre of your mat. Take a moment to breathe and connect with your inner strength and peace.
- Come into Warrior II pose by stepping out with your right leg and bending the knee, pointing the toes of your right foot towards the front of your mat, your right knee aligned above your right ankle. Your left leg is straight, toes pointing towards the upper-left corner of your mat.
- Raise your arms level with the shoulders, as in Warrior II, before stretching your right arm forwards (in the direction of the front of your mat), while at the same time reaching backwards with your left (your torso faces in the direction of your outstretched right arm).
- Turn the palm of your right hand to face upwards.
On an in-breath, raise your right hand skywards, extending through the right of the torso from the hips. - On an out-breath, lower your left hand, extending through your left side until the hand comes to rest gently on your left thigh (or lower down the leg if comfortable). At the same time, extend the right side of your body up and over, towards the back of your mat, to create a leftward lean.
- As you maintain the length on both sides of your body (the gaze is directed skywards towards your right hand), be aware of the shoulders gently opening backwards and the chest staying open. Keep extending your spine and neck.
- Take a few comfortable breaths here. On an in-breath, return to Warrior II, then to Mountain pose. Breathe and observe the effect on your being.
- Repeat on the opposite side to achieve full body balance.
As with all physical activities, please do not attempt if you have any medical or physical conditions that may be aggravated. If in doubt, talk to your doctor first. Younger children should be supervised.
WORDS: Dawattie Basdeo
