Viparita Virabhadrasana – Reverse Warrior Pose

Viparita Virabhadrasana – Reverse Warrior Pose

Viparita Virabhadrasana is derived from the combination of the Sanskrit words Viparita(Inverted or Reversed),Virabhadra(Name of a furious warrior who is an incarnation of the Hindu god Shiva) and asana (posture or pose). It is called as Reverse Warrior Pose or Dancing Warrior Pose in English.

Few preparatory Poses for Viparita Virabhadrasana are SuptaVirasana, UpavisthaKonasana, Vrksasana, Adho Mukha Svanasana, Virasana, Supta Padangusthasana, Gomukhasana, Virabhadrasana II, Parivrtta Parsvakonasana, Utthita Parsvakonasana, Parivrtta Trikonasana, Supta Baddha Konasana and PrasaritaPadottanasana; and the follow-up Pose is Virabhadrasana III.

Viparita Virabhadrasana is a beginner level standing pose. It helps to energies the entire body, and gives the good stretches in the waist.

STEP BY STEP GUIDE – REVERSE WARRIOR POSE

  1. Start with forming the Warrior II pose on the yoga mat.
  2. Let’s see with the right knee bent.
  3. Draw your left hand down to rest on the left leg.
  4. Inhale; Up your right arm towards the roof.
  5. Make sure that fingers are away from each other.
  6. Note: You can either look straight or look at the roof.
  7. Breathing should be normal.
  8. Remain the right knee bent.
  9. Press into the feet with your legs strong.
  10. Slowly sink your hips down towards the yoga mat.
  11. Gently relax your shoulders.
  12. Breathing should be normal.
  13. Hold in this position for few seconds (20 to 60 seconds).
  14. Exit the pose by inhale and come back to the Warrior II pose.
  15. Repeat all of the above steps with the opposite side.
  16. Practising this pose at thrice (both sides) will give the better results.

BENEFITS OF REVERSE WARRIOR POSE

  • Strengthens the lower body.
  • Stretches the arms and the side of the torso.
  • Increases the perseverance.
  • Strengthens the arms, neck and quads.
  • Stretches the oblique, hips and groins.
  • Opens the shoulders, chest and hips.
  • Strengthens the legs.
  • Gently massages the abdominal organs. Thus, improves the digestion system.
  • Calms the brain and gives the peace of mind.
  • It is a great stress reliever.

DO’S, DONT’S & TIPS FOR REVERSE WARRIOR POSE

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Diarrhea
  • High or low blood pressure
  • Neck problems
  • Hip Problems
  • Shoulder injuries
  • Back Injury
  • Knee Injury
  • Spinal injuries

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Always listen to your body, and know your limits. While practise, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.

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