Reverse Warrior pose, also known as Peaceful Warrior (Viparita Virabhadrasana), is a variation of the warrior poses in yoga that symbolizes a peaceful warrior. The warrior poses are named after the story of Virabhadra, a warrior created by Shiva to avenge the death of his wife, Sati. The story is a reminder that violence and revenge are not ways to reduce pain. 

The pose stretches the legs and hips, opens the chest, and strengthens the upper and lower body. It is a standing balancing pose that requires grounding the lower body while raising the upper body. 

Benefits & Muscle Focus

• Promotes hip mobility as the front hip rotates outward and the back hip rotates inward; stretches the hip flexors
• Strengthens the large muscles around the thighs and core
• Opens the chest and enhances strength and flexibility in the spine

Alignment

1. Starting from Warrior II, ensure the front knee is stacked directly above or just behind the front ankle. Extend the arms parallel to the mat without locking out the elbows.
2. Reach the front arm overhead and place the back fingertips on your back thigh.
3. Lift your gaze overhead as you begin to arch your back, opening up through the chest.
4. Modifications: take a half-bind around the low back with the back arm for an arm variation (shown in photo). For less intensity in the legs, lower the back knee and pivot the back foot 90° so that is it behind you.

Contraindications

• Knee injuries: be cautious if you have knee issues, as the pose can put pressure on the joints.
• Back injuries: those with lower back problems should practice with care and may want to opt out of the deeper backbend variation.

Practice

• Power 40: Spinal-Strengthening Flow →
• Power 40: Yoga for Injured Climbers →
• Power 40: Hip-Opening Flow →