Reverse Warrior

About This Pose

Reverse Warrior tends to show up in flowing sequences right after Warrior II, and it's often treated as a quick transition rather than a pose in its own right. Taken seriously, it's a genuine side body opener that targets the intercostals, the lateral hip, and the space between the ribs that most people never consciously access. From Warrior II with the right knee bent and the right arm reaching forward, flip the right palm to face up and arc the right arm overhead toward the back of the mat. The left hand slides down the left leg toward the ankle. The gaze can follow the right hand up. Keep the front knee bent at the same depth. There's a tendency to straighten the front knee as the arm goes overhead. Resist that. The legs stay in their Warrior II position. The side stretch happens on the right side, the same side as the bent knee. Feel the space between the ribs opening as you breathe. Let the inhale lift you slightly longer through the right side body. The back hand slides down the left leg for support but shouldn't take weight. The work is in the legs and the opening of the right side. Reverse Warrior is also a useful pose for people who feel closed and tight through the ribcage, which is common in people who sit hunched forward for most of their day.

How to Practice

1. 1

   Begin in Warrior II with the right knee bent.

2. 2

   Flip the right palm to face up toward the ceiling.

3. 3

   On an inhale, sweep the right arm up and back, reaching overhead.

4. 4

   Let the left hand slide down the back of the left leg for support.

5. 5

   Keep the right knee bent and the hips stable — resist letting the front knee straighten.

6. 6

   Gaze up at the right hand or forward if that is more comfortable. Hold for 3–5 breaths.

Benefits

• Stretches the side body and intercostals
• strengthens legs