Warrior II Reversed Posture - Parivrtta Virabhadrasana

Parivrtta Virabhadrasana
(
Warrior II Reversed)

(par-ee-vrit-tah veer-ah-bah-DRAHS-anna)
Parivrtta = Reversed, to turn around, revolve
Virabhadrasana II = Warrior II

This yoga pose expands the length of the rib cage while building and generating confidence. Warrior II Reversed Yoga Posture exercises the active side of the body while improving balance and focus of the mind. Warrior brings an awareness of endurance and independence to yoga practice.

 


Benefits


Strengthens the legs, improves the flexibility of the spine

Stretches the sides of the body while strengthening the lower body

Opens the torso and hips.

Opens the hips and builds lower body strength

Contraindications/Cautions


High blood pressure

Heart problems

If you have shoulder problems, keep your arms raised parallel to each other.

Keep your head in a neutral position looking forward if you have neck problems.

If you have recent or chronic injury to the hips, back or shoulders, should not practice Warrior II Reversed.

Performing the Asana


Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.

Turn your right foot in slightly to the right and your left foot out to the left 90 degrees. Align the left heel with the right heel. Firm your thighs and turn your left thigh outward so that the center of the left knee cap is in line with the center of the left ankle.

Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. If possible, bring the left thigh parallel to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the floor.

Stretch the arms away from the space between the shoulder blades, parallel to the floor. Don't lean the torso over the left thigh: Keep the sides of the torso equally long and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the fingers.

Drop your back palm to your right thigh. Inhale, lifting the left palm directly upwards towards the sky. As you exhale, lift through the heart chakra and arch, reaching the left fingers behind. Lengthen your right palm back towards the knees. Gaze towards your fingertips.

Press strongly into the back leg, maintaining the lunge. Breathe completely several times. The heel of the front foot should remain in-line with the middle of the rear foot in Warrior positions.

Stay for 30 seconds to 1 minute. Inhale to come up. Reverse the feet and repeat for the same length of time to the left.

Anatomical Focus


Ankles

Calves

Thighs

Groins

Abdomen

Chest

Lungs

Shoulders

Neck

Therapeutic Applications


Sciatica

Modify Your Practice


Beginners find it very difficult to keep the back heel grounded and the lower back lengthened in this pose. As a short-term solution, raise the back heel on a block for greater ease.

You may gaze to the side for less neck tension. Also, straighten both legs for less hip and thigh tension.

Complimentary Poses


Adho Mukha Svanasana - Downwards Facing Dog
Gomukhasana - Cow Face Posture
Parivrtta Parsvakonasana - Lunge High with Twist
Trikonasana - Triangle
Prasarita Padottanasana - Standing Wide Angle Forward Bend
Supta Virasana - Reclining Hero Stretch
Supta Baddha Konasana - Reclining Bound Angle Posture
Supta Padangusthasana - Reclining Big Toe Stretch
Upavistha Konasana - Seated Wide Angle Stretch
Utthita Parsvakonasana - Extended Side Angle Stretch
Virabhadrasana II - Warrior II
Virasana - Hero Pose
Vrksasana - Tree Balance Posture

Tips for Beginners


When the front knee bends into the pose, keep your abdomen flat and relaxed, pressing the center of your body weight downwards, parallel to your mat. This will lenghten the spine without compressing it. Gaze to the mat for better balance and neck release.