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Reversed Warrior

Reversed Warrior / Parsva Virabhadrasana

Etymology: The name "Parsva Virabhadrasana" originates from Sanskrit:

  • "Parsva" means "side" or "flank."
  • "Virabhadra" refers to a fierce warrior in Hindu mythology.
  • "Asana" means "pose" or "posture."

Benefits:

  1. Stretches the sides of the body, including the intercostal muscles and obliques.
  2. Strengthens the legs, particularly the quadriceps and glutes.
  3. Improves balance and stability.
  4. Opens the chest and shoulders, enhancing lung capacity and posture.
  5. Stimulates digestion and helps in detoxification.
  6. Enhances focus and concentration.

Contraindications:

  1. High blood pressure: Avoid if not able to control blood pressure.
  2. Neck injuries: Modifications may be necessary to avoid strain on the neck.
  3. Recent or chronic shoulder injuries: Approach with caution and consult a healthcare professional.
  4. Knee injuries: Avoid deep knee flexion if it causes discomfort.

Alignment Tips:

  1. Begin in Warrior II (Virabhadrasana II) with the right knee bent directly over the right ankle, and the left leg extended straight.
  2. Keep the hips level and facing forward.
  3. Extend the arms out to the sides, reaching actively through the fingertips.
  4. Inhale as you lift the right arm overhead, palm facing down.
  5. Exhale and slide the left hand down the left leg, maintaining length along the right side of the body.
  6. Gaze can be directed towards the lifted hand or down towards the ground for balance.

Therapeutics:

  1. Relieves sciatica pain.
  2. Alleviates mild backaches.
  3. May help with symptoms of indigestion.

How to do it:

  1. Begin in Warrior II pose with the right leg forward.
  2. Inhale as you extend the right arm overhead, palm facing down.
  3. Exhale and slide the left hand down the left leg, maintaining length along the right side of the body.
  4. Engage the core muscles and lengthen through the spine.
  5. Hold for several breaths, then return to Warrior II and switch sides.

Modifications:

  1. Place a block under the bottom hand for support and stability.
  2. If balance is challenging, practice against a wall for support.
  3. For less intensity, keep the bottom hand on the hip instead of sliding it down the leg.
  4. Soften the bent knee if there's discomfort in the front leg.

Props:

  1. Yoga block
  2. Wall for support and balance

Misalignments:

  1. Collapsing into the bottom shoulder: Keep the shoulders stacked and broaden across the collarbones.
  2. Leaning too far forward or backward: Maintain a vertical line from the crown of the head to the tailbone.
  3. Twisting from the lower back: Initiate the twist from the torso, not just the hips.
  4. Letting the front knee collapse inward: Keep the knee aligned over the ankle.

Assisting:

  1. Provide gentle pressure on the back ribs to encourage lengthening through the spine.
  2. Guide the bottom hand towards the thigh to maintain stability and prevent collapsing.
  3. Offer support to the lifted arm to encourage extension through the side body.

Prep Poses:

  1. Warrior II (Virabhadrasana II)
  2. Side Angle Pose (Utthita Parsvakonasana)
  3. Triangle Pose (Trikonasana)

Follow Up Poses:

  1. Warrior II (Virabhadrasana II) on the other side
  2. Downward Facing Dog (Adho Mukha Svanasana)
  3. Standing Forward Bend (Uttanasana)
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