‹ All exercises Master Trainer 101

Yoga · Full Body

Reverse Warrior (Viparita Virabhadrasana)

Coaching cues

From Warrior II; flip the front palm up; reach the front arm up and back
Back hand slides down the back leg; side body opens toward the ceiling
Front knee stays bent over the ankle; back leg stays straight
Hold 5 breaths; feel the lateral stretch through the front body

▷ Watch proper form

Common faults 2

Front knee straightens on the backbend

The warrior base should stay strong; bending into the backbend should not unload the front leg.

Overactive muscles

QuadricepsHip flexors

Corrective work

Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗

Collapsing into the back hip rather than lifting

The side reach should create length; dumping into the back hip compresses the lumbar.

Overactive muscles

Quadratus lumborumErector spinae

Corrective work

Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗

More Yoga movements

Downward-Facing Dog