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How to Hold Reverse Warrior

LEARN THE COMMON MISTAKES IN Viparita Virabhadrasana

Article by Hayley Hyer

Photography by Stock Images

Reverse warrior is a pose that usually goes with warrior 2 and extended side angle in the 'Sun B' portion of a vinyasa yoga class. For this tutorial, I'll assume you are already in warrior 2 and walk you through reverse warrior from there.

Note: To come into reverse warrior from extended side angle is almost exactly the same, but your upper body will just be moving a little farther to come up and then over the opposite direction.

Warrior 2

  • Front toes point to the top of your mat
  • Back toes point to the side of your mat
  • Hips and shoulders face the side of your mat
  • Arms reach out to the sides

Reverse Warrior

  • Keep your legs exactly as they are in warrior 2.
  • Reach your front arm up toward the ceiling and rest your back arm lightly on your back leg.
  • You can also reach your back arm around the back of your waist for a bind if you prefer.
  • Keep your hips squared to the side of your mat.
  • Keep your shoulders squared over your hips, facing the long side of your mat.
  • Roll your bottom shoulder back and stack it directly under your top shoulder.
  • Reach your fingertips up to the ceiling as far as you can before you start to bend to the side.
  • This is a side stretch, not a backbend. You should feel the stretch through your top oblique.
  • Focus on finding more length through your spine, all the way to the crown of your head.
  • Check that your front knee is still bent 90 degrees and stacked over your front ankle.
  • Balance your weight evenly between both feet.

Breath: Exhale before you move. Inhale as you reach up and stretch.

Follow Hayley Hyer @hayhyer