Yoga Asana: Reverse Warrior or Viparita Virabhadrasana
Each posture in the physical yoga practice has a Sanskrit name ending in asana. Asana means seat or posture. Today we will explore Reverse Warrior pose. Reverse Warrior is known as Viparita Virabhadrasana in Sanskrit. We see: viparita which means reverse, vira which means: hero, warrior, vigorous, and bhadra which means: good and auspicious and of course, asana which means seat or posture. The name is derived from a Hindu legend of the Warrior Virabhadra and does not become popularized until the 20th century sometime after all Warrior 1,2, & 3.
This brings us to the WHY behind Viparita Virabhadrasana. It is always relevant and helpful to acknowledge the overarching goal of yoga because this inherently includes the postures’ purpose, for the posture came to be as part of a system designed for us to experience ourselves as our true nature. The sutras remind us that when we can observe our own thoughts and beliefs we can then begin the practice of yoga, which is to stop or slow these thoughts, and free ourselves from identifying with them, which in turn allows us to experience our “true nature.” The physical body is like a doorway into ourselves and by connecting deeply with the body we can develop the skills and begin the journey to travel to the deeper layers of ourselves.
The physical WHY behind Viparita Virabhadrasana is a combination of strength, stretch, and balance. The stretch is mostly felt in the side body, the abdominals, the chest, the upper arm reaching over head, as well as parts of the lower body including the psoas, hips and the groin. The strength of the posture is in the engagement of the warrior 2 stance of the legs, in particular the hips, quads, inner thighs, and hamstrings. Balance is required in this posture, the front knee is reaching forward while the upper body is reaching back, the lower body must be strong and steady to allow for the intense side bend of the upper body
Viparita Virabhadrasana can have symbolic, metaphoric, and meaningful significance to our own personal why’s. When we consider the Sanskrit translation we see: viparita which translates as: reverse, vira which translates as: hero and warrior, and bhadra which translates as; good and auspicious. Please check out the blogs for Warrior 1,2, & 3 to learn the story behind Virabhadra and the origin of the Warrior Poses. We can take all we have learned about what it means to be a Warrior from our previous studies and add to that definition as we consider: viparita. As warriors it is important that we identify all the tools and resources we have gained through out our lives, all of the knowledge, know how, and skill we have earned through our past battles. Through reflection we can trust that we are ready and able to take on whatever comes our way. Reflection is also a helpful mirror in which we can learn to avoid unnecessary battles as well as use our present moments as opportunities to sharpen our skills. For example, when we reflect and note that it was our patience, steady breath, and ability to really listen that resulted in a difficult, but helpful dialogue with our partner vs a screaming match, we can continue to get even better at listening, breathing, and patience. Or we can note that it was our inability to remain calm, our refusal to really listen to the other persons perspective, and our intense reaction that caused more suffering than necessary, either way we are gifted insight on where we can grow ourselves as warriors.
How to do Viparita Virabhadrasana:
We will start in Warrior II, begin in a wide stance facing the long side of your mat. Place your hands on your hips and turn your front foot forward towards the short side of your mat, this will give you heel to arch alignment. Keep your hips level and bend your front knee. Be mindful that the front knee does not cave in and adjust your front foot and or your hips to account for this (meaning your hips might turn slightly towards the front of the mat *turn, not tilt, the hips remain level). Align your shoulders over your hips and lift your arms up to a T shape. Align your fingers to your shoulders to your collar bone. Lift through the crown of your head and rotate your neck to gaze over the front extended middle finger. Flip your front palm towards the sky and while maintaining the same warrior legs begin to lean towards the back of the mat in a lateral side bend. Allow the back arm to slide down the outside of the back leg as the front arm will naturally start to reach over head towards the back of the mat. Draw the armpit of the lifted arm down (engage the lat) so as to keep space between the shoulder and the ear. Shift your gaze to your lifted hand.
Modifications:
Shorten or widen the stance to aid in tightness of the hips, hamstrings, or calves.
Bend less in the front knee so as to remove some of the work in the legs as well as the intense stretch of the side body.
Variations:
Take different arm variations, such as placing the back arm behind the back, or both arms behind the back, or both arms framing out the head.
Add a mudra to your arm variation.
***Permission to modify in anyway that provides you with a feeling of safety, ease, and is alignment with your purpose in practicing the posture.
Dearest Reader,
I am grateful for your presence, your commitment to yoga as more than asana, and your desire to grow and expand beyond your current state. Thank you for considering this as a source of that expansion.
Blessings,
Andrea Dawn
