How to Do Viparita Virabhadrasana Pose | Reverse Warrior Pose

We absolutely love Reverse Warrior! It’s one of those poses that makes you feel incredibly strong and grounded in your legs, while also offering a beautiful, expansive opening through the side of your body. It’s like a big, graceful breath for your ribs and waist.

Whether you’re looking to create a bit more space in your side body or you just want to feel into your own inner strength, this pose is a gorgeous addition to your flow. It’s all about finding that sweet spot between power and surrender.

In this guide, we’ll walk you through how to find your way into this heart-opening pose with ease and kindness for your body.

How To Do Viparita Virabhadrasana (Reverse Warrior Pose)

Find your foundation
Start by standing tall at the top of your mat. Take a deep breath in, and as you exhale, step your left foot back into a wide stance. Turn your back toes out to about 45 degrees and align your front heel with the arch of your back foot.

Build your warrior base
Bend your front right knee so it sits right over your ankle. Keep your back leg strong and straight, pressing into the outer edge of that back foot. Reach your arms out wide into a T-shape, palms facing down, finding your steady Warrior II base.

Reach up and back
Flip your front right palm to face the sky. On an inhale, reach that right arm up and back, leaning your torso toward the back of your mat. Let your left hand rest lightly on your back leg—no need to press hard here, just a gentle touch.

Feel the side stretch
As you reach back, try to keep the deep bend in your front knee. Feel the length growing from your right hip all the way up to your fingertips. You can look up toward your top hand or keep your gaze toward the side if that feels better for your neck.

Breathe and release
Stay here for a few deep, nourishing breaths. If you’re practicing this as part of a Yin Yoga inspired session, you might hold a modified version for longer, but in a flow, 3-5 breaths is perfect. To come out, simply inhale back to centre and step your feet together.

The Benefits of Viparita Virabhadrasana (and Yoga in General)

Reverse Warrior is such a beautiful way to build strength in your lower body while simultaneously finding a deep, delicious stretch through the side of your torso. By grounding through your feet and engaging your legs, you’re building stability and power in your quadriceps and glutes. At the same time, the gentle backbend and side stretch help to open up the intercostal muscles between the ribs, which can actually help you breathe a little deeper and feel more expansive in your chest and shoulders.

Beyond the physical, this pose is a wonderful tool for calming the nervous system and shifting your perspective. Because it requires a blend of focus and softness, it helps to quiet the mental chatter and bring you right back into the present moment. The heart-opening nature of the pose can also be quite energising, helping to shift any stagnant energy and leave you feeling more confident and open.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding that perfect balance between effort and ease, and learning to honour exactly where your body is at today.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Tadasana Pose | Mountain Pose
• How to Do Virabhadrasana III Pose | Warrior 3 Pose
• How to Do Adho Mukha Vrksasana Pose | Handstand

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla