[Pose of the Week] Reverse Warrior Pose (Beginner)

Reverse Warrior Pose - yoga poses

Stretch and strengthen your lower body and increase your energy with Reverse Warrior Pose…

Reverse Warrior Pose (Viparita Virabhadrasana) (also sometimes called “Dancing Warrior” or “Peaceful Warrior” pose) is an excellent stretching and strengthening pose for the lower body. Open up your ribs and upper body at the same time as you simultaneously stretch and strengthen muscles throughout your hips, thighs, and ankles in this foundational standing yoga pose. This beginner-to-intermediate yoga pose also works on balance and breath control, and it is known as a centering and energizing pose that reduces fatigue and calms the mind.

Be careful with this one if you have suffered recent injury to the hips, knees, back or shoulders, or if you have high blood pressure. If you have neck problems, gaze forward in the pose, rather than upwards.

Watch the video below to learn how to do this wonderful yoga pose – and see practice tips below the video:


Here are a few tips from YogaOutlet.com for perfecting your Reverse Warrior pose:

To correctly practice Reverse Warrior, it’s important to stay focused on the various points of alignment. Keep the following information in mind when practicing this pose:

  • Work on getting the feet and leg placements first. Build the pose from the ground up.
  • Make sure your front knee stays aligned with your front ankle. Do not allow the knee to drift to the inside — this can strain the knee joint. Instead, imagine it slightly moving out toward the baby toe.
  • Keep your front shin vertical. Widen your stance as needed to make sure that your knee does not move forward past your ankle.
  • Press down through the outer edge of your back foot, and keep your back leg straight.
  • Remember: You don’t have to go far in the backbend! If you sense crunching or collapse in your low back, lift out of the backbend to regain space in your spine.

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Rose S.


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