Reverse Warrior Pose
Stretch & strengthen! Elongates your side body and improves balance. A revitalizing twist on a classic pose.
The Reverse Warrior Pose mainly works the quads and hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Reverse Warrior Pose Muscles Worked
Primary
Quads (quadriceps femoris); Hip Abductor (gluteus medius)
Secondary
Obliques; Abdominals (rectus abdominis)
Reverse Warrior Pose Variations and Alternatives
How to do the Reverse Warrior Pose
Start in a Warrior II pose: Stand with legs spread apart, one leg bent at the knee to form a right angle (front foot pointing straight ahead), and the other leg straight (back foot turned out approximately 45 degrees). Extend your arms parallel to the ground, with fingertips pointing in opposite directions, palms down.
Gently arch your back and flip your forward palm towards the ceiling.
On an inhale, slowly reach your front hand upwards towards the ceiling, creating a gentle backbend in your upper body, while your back hand either slides down the back leg or can gently rest it on your calf.
Turn your gaze up to your raised hand, keeping your front knee bent and your shoulders stacked above your hips.
Stretch through your fingertips and elongate your whole side. Be mindful to keep your chest open and your torso elongated, without crunching the side of your body.
Hold the Reverse Warrior Pose for a series of deep breaths, then on an exhale, windmill your hands back to a Warrior II stance.
Repeat the pose on the opposite side.
Remember to focus on a smooth flow of movement and your breathing while practicing this pose. It can help increase flexibility and stability, as well as focus and concentration. As with all exercises, maintain proper form and alignment to prevent injury.
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Reverse Warrior Pose FAQs
What muscles does the Reverse Warrior Pose work?
The Reverse Warrior Pose mainly works the quads and hip abductors (outer thighs), with help from the core. The main muscles are the quadriceps femoris and gluteus medius.
What equipment do you need for the Reverse Warrior Pose?
None. The Reverse Warrior Pose is a bodyweight exercise, so you can do it anywhere.
What are some Reverse Warrior Pose variations and alternatives?
Similar exercises include the Bird of Paradise Pose Svarga Dvijasana, Extended Side-Angle Pose, High Lunge to Warrior Pose and Block Pyramid Pose.
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