PA-0209
Reverse Warrior
Viparita Virabhadrasana
Summary
A side-bending variation typically taught right alongside Warrior II and Extended Side Angle, forming a natural trio. The front arm reaches up and back while the back hand slides down the back leg, opening the side body in the opposite direction from Extended Side Angle.
“Reach the front arm up before you let the torso lean back.”
Essence
The temptation is to lean the torso back dramatically to chase a bigger side bend, which usually collapses the front knee out of its stacked position. The pose works better when the front leg holds its Warrior II alignment steady while the torso reaches up and over from a stable base, rather than the whole body tipping backward together.
Intention
To open the side body in a standing lunge while maintaining the strength and stability of the front leg's Warrior II foundation.
What this pose develops
Physical
- •Side-body length through the front and back
- •Front leg strength maintained under a side-bending load
- •Shoulder mobility through the overhead reach
Mental
- •Coordinating a stable base with a mobile upper body simultaneously
- •Noticing when reaching for range costs stability elsewhere
Teaching concepts
- •Cueing the front knee to hold its position before any instruction about the reach
- •Reading collapse in the front knee as the torso leans back
How to practise
- 1From Warrior II, keep the front knee bent and tracking over the ankle.
- 2Turn the back palm to face behind you, and begin sliding that hand down the back leg.
- 3Reach the front arm up and slightly back, palm facing the same direction, creating a side bend through the torso.
- 4Keep the front knee stacked and stable as the torso reaches back, resisting the urge to straighten the leg to compensate.
- 5Let the gaze follow the top hand if the neck allows.
- 6Hold, breathing into the stretch through the front side of the ribs.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Front knee stays over the front ankle throughout, unaffected by the side bend above it.
- •Back leg remains straight and active, back foot grounded.
- •Side bend happens through the ribs and waist, not by collapsing the low back.
- •Hips stay relatively square to the side, not rotating forward or back as the torso reaches.
Breath
The inhale supports the reach and length here more than the exhale does. Let each inhale extend the pose a little further, using the exhale simply to hold what's been gained.
Teacher’s eye
The front knee matters more than the depth of the side bend. A front knee that straightens or drifts forward as the torso reaches back has usually sacrificed the pose's foundation for a bigger-looking stretch. A cue to re-bend and stack the front knee is often more valuable than any adjustment to the arms.
Student practice
Reflect after practising:
- •A smaller side bend with a stable front knee is doing more for you than a bigger one with the leg straightening underneath it.
- •This pose often feels most different from side to side, since one side's front leg will typically be more fatigued than the other by the time you reach it.
Common movement strategies
Rather than mistakes, you may notice:
- •Build full comfort in Warrior II before adding the side bend, since this pose asks for everything that one does, plus more.
- •Practice the side bend standing on two feet first, to isolate the rib and waist movement before combining it with the loaded front leg.
Modifications
- •A shallower side bend, keeping the torso more upright, for anyone whose front leg fatigues quickly.
- •Back hand resting on the hip instead of sliding down the leg, reducing the reach.
Completion check
- ✓Return the torso to upright, back to Warrior II, before straightening the front leg to standing. Pause before the second side.