Yoga Practice:
Reverse Warrior

Strengthens muscles of the legs, seat, abdomen, and shoulders
Stabilizes ankles, knees, hips, and low spine
Stretches the inner thigh muscles
Cultivates strength and endurance

1. On your next exhalation, drop your left (back) hand to the back of your left thigh. On an inhalation, lift your right arm straight up, reaching your fingertips toward the ceiling. Your right bicep should be next to your right ear.

2. Keep your front knee bent and your hips sinking low as you lengthen through the sides of your waist. Slide your back hand further down your leg and come into a slight backbend.

3. Tilt your head slightly and bring your gaze to your right hand’s fingertips.

4. Keep your shoulders relaxed, chest lifting, and the sides of your waist long.

5. To release, inhale as you lower your arms back into Side Warrior. Press down through your back foot and straighten your front leg. Lower your arms all the way. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.

Heart and circulatory conditions: practice with care and moderation
Weak or sensitive knees: shorten the stance to reduce the knee bend

Recent surgery or acute injury to any key muscles or joints
Chronic or recent injury, pain, or inflammation to any key muscles or joints

Allow the front knee to bend less deeply.
Support balance with one hand holding the back of a chair or the edge of a desk.
Bring your hands to your hips for a simpler expression of the pose, or to feel more precisely what the hips and pelvis are doing.

Never overdo or force any yoga movement. If you begin to experience discomfort or pain, release the posture. Find a variation of the posture that serves your body and practice best.

Practice with self-compassion and non-judgement

Reverse Warrior can be done standing, in a chair, or using a chair as a prop.