Reverse Warrior (Viprit Virabhadrasana)
Reverse warrior is a standing yoga posture that targets the hip flexors and stretches the side body and obliques. It involves a warrior II base with a lateral backbend arc of the front arm, opening the chest and promoting lateral spinal flexibility.
How to do it
- Begin in warrior II with your right knee bent and arms extended parallel to the floor.
- Flip your right palm to face the ceiling and inhale as you arc your right arm up and back.
- Lower your left hand to rest lightly on your left thigh or shin.
- Keep your right knee bent at 90 degrees and your hips open to the side.
- Hold the pose for 20-30 seconds, then return to warrior II and switch sides.
Form cues
- Keep your front knee stacked over your ankle.
- Reach your top arm back rather than just up.
- Keep your chest open to the side wall.
- Relax your shoulders away from your ears.
- Press firmly into the outer edge of your back foot.
Breathing: Inhale as you reach up and back to expand your ribcage; exhale to settle deeper into the pose.
Common mistakes
- Collapsing the front knee inward, which puts unnecessary stress on the knee joint.
- Lifting the front heel, which reduces stability and balance.
- Holding your breath, which prevents your muscles from fully relaxing into the stretch.
- Leaning forward instead of arching back, which defeats the purpose of the side-body stretch.
Muscles worked
Primary: hip flexors. Secondary: obliques, quads, shoulders.
Suggested sets & reps
Get fitter
Hold for 30 seconds per side, 2–3 rounds, focus on steady breathing.
Lose weight
Hold for 30–45 seconds per side, 3 rounds, minimal rest.
Build muscle
Hold for 20–30 seconds per side, 3 rounds, focus on tension.
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have low blood pressure, move slowly when transitioning out of the pose.
- If you feel sharp pain in your knee or lower back, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the stretch?
You should feel a gentle opening along your side body, ribcage, and the front of your hip.
What if I feel pain in my lower back?
Ease off the arch. Focus on reaching upward toward the ceiling rather than leaning far backward.
Can I do this if I am a total beginner?
Yes, it is a foundational yoga pose. Ensure you have mastered Warrior II first for a stable base.