Reversing the warrior is probably my favorite transitional yoga pose. There are a few variations for this pose, which make it great for intermediate yogis, and really fun for beginner yogis. This pose is what you make it!
FOUNDATION
- Starting in your Warrior II, Push down through the outside pinky toe edge of your back foot (this will release pressure off your front thigh, especially if you have to hold the pose for a longer period of time)
- Make sure you keep a micro bend in the back knee to protect the knee joint
- Bend into your front knee until the knee is inline with your front ankle and make sure you keep this bend through out the pose
- Relax your front toes by lifting them up and then placing them lightly back down to the floor
- Tuck your pelvis under and pull your belly button to the spine, switching on the core
- Reach the right hand forward, flip the palm and reach the hand straight up into the air letting your eyes follow
- Left hand can slide down the back leg, making sure to rest either above or below the knee
VARIATIONS
- Beginner – reach the left arm around your body holding onto the inside of your right thigh, known as the half bind
- Intermediate – straighten your front leg with or with out the bind and continue to read up and back. Lot of core strength needed here. Remember to keep breathing
BREATH
- Inhale reach the right hand forward and flip the palm
- Exhale lift the arm up to the sky
- Continue to breathe in and out through your nose
BENEFITS
- Strengthens the thighs, core, arms and neck
- Gives you a sense of confidence and openness
- Stretches out your inner thighs, groin, hips and oblique muscles
Sammy Veall owns and runs Yoga 213 with studios in South Yarra, Melbourne.
Photography by Deanna Geralch.
