A simple way to do the reverse warrior pose

Although it is at the basic level, the reverse warrior pose will certainly be a big challenge for many yogis because this pose requires movement of many parts of the body.

Inverted Warrior Pose is a side bend in a lunge. In yoga, there are many bends and back bends, but side bends are relatively rare. Therefore, the inverted warrior pose is really a pose that is worth trying and adding to the series of standing yoga poses that you practice every day. To understand more about how to perform as well as the benefits of this pose, let’s see a few more shares below with easyhealthylive.com.

Benefits of the Inverted Warrior Pose

Reverse Warrior Pose has the Sanskrit name Viparita Virabhadrasana. This is a pose that works to strengthen the legs, open the hips, improve the mobility of the spine, improve balance and strength of the core. In addition, this pose is a great way to stretch the quadriceps, hamstrings, hamstrings, hip, groin, and intercostal muscles.

In particular, this posture is very good for office workers or sedentary people who have to sit all day because it has an effective hip opening effect. Besides, this is also a pose that brings abundant energy to the body, improves breathing and circulation.

Instructions for performing the reverse warrior pose

inverted warrior pose

Start in warrior 2 with right foot forward

  • Stretch the upper body back, the left hand touches the back of the left thigh, the right hand is raised up and around the back.
  • Eyes follow the tip of the right finger
  • Hold the pose for 5 breaths and then switch sides.

Common mistakes when performing movements

In order to be effective when practicing and limit injuries, when performing, you should pay attention to a few things:

  • Do not allow the knee to protrude too much forward because this will put a lot of pressure on the knee, which can damage the knee joint.
  • Be sure to bend your knees and keep your knees in line with your ankles. When you lean back, your knees will be very easy to move. Therefore, after your hands are in the correct position, try to adjust your knees to the correct position.
  • Do not put weight on the back arm. The weight-bearing part of the body should be in the abdomen.
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Variation of the reverse warrior move

inverted warrior pose

The inverted warrior pose has many variations to make it easy to do or to increase the difficulty

Like yoga poses, this pose also has many variations to make it easy to perform or increase difficulty for those who have already mastered it.

  • If you have trouble balancing, try looking down at your left foot instead of at the tip of your right finger. You can also leave your feet a little wider to the sides of the mat if you feel wobbly.
  • And if you’ve mastered it, you can try wrapping your left arm behind your back and touching the inside of your right thigh.
  • Avoid doing the inverted warrior pose if you have trouble balancing or have a hip, knee, back, or shoulder injury. If you have neck problems, you should keep your neck straight instead of tilting your head back.
  • You should feel a stretch in your thighs, groin, and sides but no pain, if it hurts, get out of the position.

In fact, even though it is a basic yoga pose, the reverse warrior pose also brings a lot of challenges. Therefore, it is best to find a professional yoga teacher for specific instructions on how to perform the pose safely and effectively.

Reference source

How to Do Reverse Warrior (Viparita Virabhadrasana) in Yoga https://www.verywellfit.com/reverse-warrior-pos-3567108 Access date: 10/2/2021

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