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Viparita virabhadrasana

humble warrior pose

Viparita virabhadrasana

  • Stretches shoulders, chest, sides & hips

  • Strengthens legs & ankles

Contraindications

  • -

GETTING INTO THE POSE
  • From tadasana, take a large step back with the left foot and turn the toes towards the long side of the mat. The heels are in line with each other.
  •  Legs are active, pull up the kneecaps.
  •  Open the hips and chest to the long side of the mat.
  •  Tilt the sit bones towards the mat to create space in the lower back and feel how the abdominal muscles activate.
  •  Inhale: Straighten the arms and bring them into a straight line at shoulder height with the palms facing down, shoulders away from the ears.
  •  Exhale: bend the front knee until it is above the ankle. If the knee goes over the ankle, make the step a little bigger, if the knee is too far back, make the step a little smaller. Ultimately, the goal is to bring the thigh parallel to the mat.
  •  Inhale: Open the right hand towards the ceiling. The left hand comes to rest on the left leg, the right hand comes up, slightly over the head.
  •  Keep the knee directly above the ankle, in line with the second toe.
  •  Back leg is extended and both feet fully in the mat.
  •  Open the chest.
  •  Look towards the right hand.
BREATH

  • Inhale: lengthen the right side, extend the right hand further over the head.

  • Exhale: use the length you have created to move deeper into the pose.


- Or -


  • Breathe into the chest, side or abdomen.

GETTING OUT OF THE POSE

  • Bring the arms down and step back into tadasana.

  • Repeat on the other side.

PREPARATORY POSES
SUBSEQUENT POSES

  • Parsvakonasana | Straight Angle Pose

  • Baddha virabhadrasana | Bound warrior pose

REPLACEMENT POSES
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