Yoga Pose:
Viparita Virabhadrasana
Important Note
Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Viparita Virabhadrasana
- Viparita Virabhadrasana is also referred to as the Reversed Warrior pose. It is a beginner level standing pose. It is also called Crescent Pose, Peaceful Warrior and Proud Warrior. It is pronounced as vip-par-ee-TAH-VEER-ah-BAH-DRAHS-ANNA.
- It targets your intercostals muscles, quadriceps and hamstrings. This side bend pose is performed in the lunge position. Yoga asanas mostly involve backbends and forward bends. However, side bend is considered to be somewhat rarer.
- Between the ribs are present intercostals muscles that are tough to reach. Hence, it requires additional attention.
- While doing the side stretch, the asana tones your right arm first and then back. Upward momentum derived towards the ceiling tends to focus the stretch along the bodys side part. The back-bending scenario requires you to extend equally on both sides.
How To Do The Viparita Virabhadrasana?
Steps to perform Viparita Virabhadrasana correctly
- First, get into the mountain pose. Then use your left leg to take a huge step backward. This will make your left foot parallel to the mats back part.
- Your body should face sideways. Now, bend thigh and front knee. Your knee should be above your ankle, thereby not allowing it to collapse inwards.
- Your big toe and front heel should bear the weight, with your back foot pressed from the outer edge.
- Spread your arms away from your body. Reach up and above your head using your front arm. The slide down your back arm towards your legs back part. It stretches your side body.
- Legs should stay in a similar position to that in the Warrior II pose. Your upper body experiences movement.
- Be in this pose for about 5 to 15 breaths and get back to Warrior II pose. Inhale deeply and release from this pose. Press back foot while lowering your arms and straightening your front leg.
- Step your back foot forward and return to the mountain pose. Do this pose with your other side.
Tips for beginners to follow when practicing Viparita Virabhadrasana
- Keeping your back foot grounded can be a difficult task.
- You may position yourself close to a wall and focus on keeping your foot grounded.
- This can be achieved by pushing your foot against the wall.
Preparatory pose to practice when performing Viparita Virabhadrasana
- Mountain pose
- Warrior I pose
- Warrior II pose
- Tree pose
- Extended Triangle pose
- Reclining Hand to Big Toe Pose
- Bound Angle Pose
Follow up poses to practice after completing Viparita Virabhadrasana
- Tree pose
- Extended Triangle pose
- Wide-legged forward fold pose
- Mountain pose
- Warrior I pose
- Warrior II pose
Variations & Modifications
- Similar to the majority of the yoga poses conducted, you can perform Viparita Virabhadrasana in various ways. This way you can learn to do the correct form. As you progress, you can increase the difficulty to derive more health benefits.
- In case, you find it tough to balance your body, then look at your left foot rather than your right fingertips. If you feel a bit wobbly, then place your feet a bit wide towards either side of the yoga mat.
- You can further increase your challenge. To achieve this, wrap your left arm right behind your back. Reach for the inner right thigh with your left hand. Once getting connected, you should use the traction for opening your chest towards the ceiling.
Benefits Of The Viparita Virabhadrasana
- Therapeutic for flat feet, carpal tunnel syndrome, sciatica, osteoporosis, infertility, etc.
- Provides relief to backache faced especially by pregnant women during 2nd-trimester stage
- Stimulates abdominal organs.
- Stretches lungs, chest, shoulders and groins.
- Stretches and strengthens ankles and legs.
- It increases stamina level.
- It helps improves core strength, balance and spinal mobility.
- It also stretches your rear and front thigh mainly the hamstrings and quadriceps, intercostals muscles, hips, etc. This hip opener is considered to be an amazing antidote to sit all day.
- The asana is also termed to be an energizing one, as it allows enhanced circulation and breathing process.
- You can perform Reverse Warrior in the form of a deep backbend. However, you can derive more benefits by approaching it in the form of a side bend. This means you can void doing full spinal extension involved in a deep backbend. How far your left hand can travel reach your leg does not matter.
Precautions To Be Taken While Doing The Viparita Virabhadrasana
You should not do this asana if you suffer from the following:
- If you suffer from some chronic medical condition. You should consult your doctor before doing the asana.
- If you suffer from a neck problem, then look straight ahead.
- High blood pressure.
- Diarrhea
- If you suffer from balance difficulties.
- If you experience injuries in your shoulders, back, knees or hips.
You are likely to feel some stretch in your sides, groin and thighs. With regular practice, the pain felt in these areas with disappear. If it does not, stop doing this exercise and consult a doctor.
Some common mistakes to avoid when practicing Viparita Virabhadrasana pose
- Knee drifting inside or placed too far forward: The forward knee like any lunge asana should not extend past your toes. Otherwise, there are chances of placing excessive stress on your knee. The knee could drift inside, which may create stress on your knee joint.
- Placing weight on your hands back part: Avoid placing weight on the back part of your hand since support should be derived from core strength. You should not rest your hand on your leg.
- Not flexing front knee sufficiently: Bend your right knee directly above the ankle. The front knee tends to go with your upper body as you lean it backward. On setting up your arms, do check your legs. Deepen your front knee in a manner that it is kept directly above the ankle if desired. Use your front knee to form a deep bend.
Conclusion
- Viparita Virabhadrasana is one of the powerful asana that offers myriads of benefits to those who practice it correctly.
- However, you should avoid some mistakes to prevent injury or strain while practicing this pose. As a beginner, you should take the help of a qualified yoga practitioner.
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