How to Do the Yoga Reversed Warrior Pose

The yoga reversed warrior pose is a variation on the standard warrior two position. Since you are maintaining a lunge position this posture helps to strengthen and tone the muscles of the thighs and buttocks. Since it also involves a back bending movement it helps to stretch and open the chest and shoulders as well. In the full expression of this posture you attempt to gaze up at your hand which will work to challenge and improve your balance.

Difficulty: Easy

Instructions

1. Stand up straight with the legs wide apart. Turn the right toes out. Turn the left heel out slightly so the toes turn in. Bring your arms out to the side at shoulder height with the palms facing the floor.

2. Bend your right knee into a lunge position. Make sure your right knee does not extend out past the right toes. You should be able to look down at your right knee and still see your right toes.

3. Turn your right hand so the palm faces the ceiling. Lower the left arm and place your palm on the back of your left thigh.

4. Lift up through your waist and move into a gentle back bend. At the same time reach your right hand up to the ceiling. Use the left hand on your thigh to help support and stabilize you. Keep the bend in the right knee as you back bend.

5. If able gaze up at your right hand. If that is too challenging just look straight ahead.

6. Hold for five to ten deep breaths. Focus on going as deep into a lunge position as you can and back bending as far as is comfortable on your back. Release out with control and repeat other side.

Tips & Warnings

• When back bending try to not just drop back. Lengthen up from your waist and reach up and out to go back.
• To avoid joint injury, make sure the knee that is bent stays aligned over the front ankle. Use caution with this exercise if you have any back injuries.

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