Reverse Warrior Pose, also known as Parivrtta Varibhadrasana II or Dancing Warrior Pose, is a standout pose in my book. When practicing Reverse Warrior, I feel energized and deeply engaged in the present moment. The more often I practice this pose, the more grounded and connected I feel to myself and others.
Reversing my warrior as the sun was setting at Moss Beach in Half Moon Bay.
Reverse Warrior Pose (Parivrtta Varibhadrasana II)
- From Warrior II Pose (with your right foot in front), spin your front (right) palm upward, inhale, and reach your right arm up toward the sky.
- Bring little to no weight into your back (left) hand or gently rest it on your back thigh.
- Make sure your front heel is in alignment with your back arch.
- Maintain a 90-degree bend in your front (right) knee.
- Press down into the knife edge of your back (left) foot and power through your back leg.
- Bring equal weight into your front and back leg.
- Lift up and out of your heart center.
- Hug your ribs and naval toward your spine to engage your core and protect your low back.
- Tuck your tailbone down.
- Draw your gaze upward.
- Soften your top shoulder away from your top ear.
- Hold and breathe for 5-10 rounds of breath.
- Repeat on the left side.
Note
This pose is often preceded by Warrior II Pose in a Vinyasa Flow Sequence, so one could see Reverse Warrior Pose an extension of Warrior II. However, this pose is significant in its own right.
Variation
For individuals with neck injuries, bring your gaze straight ahead, instead of up toward the sky.
For individuals with tight hips, shorten your stance.
Body
Strengthens quadriceps femoris, glutes, core, and neck.
Opens hips, chest and shoulders.
Stretches groin and oblique muscles.
Mind
Reverse Warrior Pose helps to build confidence, intensifies focus and cultivates inner strength.
Chakra
Reverse Warrior Pose awakens several energetic bodies, also known as chakras, in our physical body.
As you open and relieve the muscles in your hips, Reverse Warrior activates your second chakra, also known as our sacral chakra or Svadhisthana. This chakra governs our connection, emotion, intimacy, movement, pleasure, and adventure. The essence of Svadhisthana is water and the color of this chakra is orange. When we tap into this chakra, we are more joyful and peaceful in our own existence. We are less attached to the outcome of events and more focused on the present moment.
As you ignite the muscles in your abdominal wall and your spine, Reverse Warrior activates your third chakra, Manipura. This chakra is located at the navel, just above the solar plexus. The lumbar spine (lower back), abdominal wall and internal organs (including liver, stomach, spleen, and pancreas) are key players in this chakra. The color of this chakra is yellow and the essence of this chakra is fire. “Activation of the Manipura Chakra frees one from negative energies and purifies and strengthens one’s vitality.”
Moving up from the third chakra, Reverse Warrior also acts as a gentle heart opener. As you lift from your heart center, you empower your fourth chakra, also known as Anahata. The essence of this chakra is selflessness, the element is air, and the color of this chakra is green. Anahata governs our compassion, empathy, altruism, and respect for all life. This chakra is the root of love and kindness. It’s where we shift from “me” to “we” in our energetic body.
Spirit
Reverse Warrior Pose is undeniably powerful in its ability to tap into our higher self. This pose is exhilarating, challenging and restorative. When practicing Reverse Warrior Pose be mindful of your breath and go into this pose gently.
Namaste,
Coach Jentry
Gumsaba Fitness Class schedule Monday 2/1/16
5:30AM Sunrise Danville Womens class – Coach Briana – Met Con Mash Up
5:30AM Sunrise Danville Mens class – Coach Joel – Met Con Mash Up
6AM Sunup Morga Womens only Class – Coach Michelle – Met Con Mash Up
8:15AM Sunrise Moraga Womens only Class – Coach Michelle & Coach Piper – TRX Mash Up
9AM Sunshine Walnut Creek Womens only class – Coach Briana – Met Con Mash Up
11:00AM Cytosport Beginning/Intermediate Bodyweight Training – Coach Michelle (private class)
12:00PM Cytosport Intermediate/Advanced Bodyweight Training – Coach Michelle (private class)