Reverse Warrior
Reverse Warrior balances the strength of Warrior II with a spacious side stretch.
- Level
- Beginner
- Family
- Standing
- Hold
- 3–5 breaths per side
- Works
- Side body, legs, shoulders
- Keep the front knee bent
- Lift before you lean
- Light hand on the back leg
Step by step
How to do Reverse Warrior
Begin Begin in Warrior II.
- 01
From Warrior II with the right knee bent, turn the right palm up.
- 02
Inhale and reach the right arm up and back.
- 03
Slide the left hand lightly down the back leg.
- 04
Keep the front knee bent over the ankle.
- 05
Lengthen both sides of the waist.
- ↩
Coming out. Return to Warrior II and switch sides.
Breath
Inhale to reach up; breathe into the stretching side.
Focus
Side stretch with leg strength
Why practise it
Stretches side body; strengthens legs.
Alignment & cues
Front knee stays bent; weight stays centred.
Teacher’s cues
- “Keep the front knee bent”
- “Lift before you lean”
- “Light hand on the back leg”
Common mistakes
Straightening the front leg and leaning on the back leg.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Hand on hip; shorter stance.
Variations
- Bound Reverse Warrior
Props
- Yoga mat
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Keep the gaze neutral with neck issues.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
A modern vinyasa addition to the warrior family.
Questions
Why is it called Peaceful Warrior?
It is a gentler, open variation of the warrior sequence.
