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HW: Tone Legs
The Reverse Warrior yoga pose or Viparita Virabhadrasana is a standing pose that provides a stretch to the waist, hips and thighs, strengthens the lower body, improves circulation, energizes the entire body, calms the mind and relieves lower back pain. Viparita’ is a Sanskrit word which means ‘reverse’.
Steps:
↗️ Start in Mountain Pose (Tadasana). Stand with your feet hip distance apart and keep your arms at the sides of your body.
↗️ Place your feet 4–5 feet apart.
↗️ Turn your body to your left, turn your left foot so that your toes point to the top of the mat. Let your right foot be pivoted slightly inwards.
↗️ Lift your arms to shoulder height so that they are parallel to the ground.
↗️ Bend your left knee, remember to keep it aligned with your left ankle. Bring your hips low and your left thigh to come parallel to the ground. This is the posture of Warrior II.
↗️ Lower your right hand behind your right thigh.
↗️ Raise your left arm straight up and reach your fingers to the sky. Keep your left bicep next to your left ear.
↗️ Let your left knee remain bent and your hips brought low as you lengthen your side body. Bring your right hand down your leg and your body into a slight backbend.
↗️ Turn your head a little and keep your gaze at the fingertips of your left hand.
↗️ Relax your shoulders, lift your chest, and lengthen your side body. Hold the pose for a few breaths.
↗️ To get out of the pose, breathe in as you lower your left arm to return to Warrior II.
↗️ Make your front leg straight. Lower your arms completely. Turn to the right and reverse the position of your feet. Repeat on the opposite side.
❗️ Be cautious if you have any injuries in your shoulders, back, hip or neck.
💬 Always listen to your body and work within your abilities.
🔎 Remain focused on the different points of alignment.
❗️Be gentle with your lower back when backbending.
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2 Replies
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Well done Angela! Beautiful 😍
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🙏🏽 Thanks
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