REVERSE & PAUSE
Viparita Virabhadrasana/Reverse Warrior is a standing lateral or side bend, which gives you the opportunity to hit the pause button and reverse your flow. Often in life we are striving forward with a long list of ‘to dos’ for the day. Even in our practice we can get caught up in a flow and forget to pause and reflect on what it is we are looking for from our practice. Viparita Virabhadrasana/Reverse Warrior reverses the direction of your flow, opens your breath and pulls you back for just enough time to remind you not everything needs to be rushed.
Viparita Virabhadrasana/Reverse Warrior also gives the spine a chance to realign after long periods of sitting or standing. Lateral bends are a kinder and more efficient way to approach the spine before moving into a forward bends or backbend practice. Regardless of whether your inclination is to roll your shoulders forward and tip your hips back or open your chest and tilt your hips forward, side bends will help your spinal alignment and posture. Side bends are also very good poses for warming the spine up before twisting poses. They lift the space between the vertebrae and allow the spine to twist before you hit bone to bone.
THE BENEFITS OF VIPARITA VIRABHADRASANA/REVERSE WARRIOR
Viparita Virabhadrasana/Reverse Warrior stretches the sides of the abdominal region and spine; the hamstrings and inner groin of the front leg; the shoulder of the reaching arm and the intercostal muscles of the top side body; and strengthens the hips, legs, glutes, arms and core. It increases circulation in the body and relieves fatigue. As the abdominal region of the upper body stretches it presses and stimulates the digestive system and encourages peristalsis to keep you regular and detoxed. It also expands the lungs and helps strengthen the respiratory system to build a strong and reactive breath to physical challenges, cold, flus and respiratory conditions.
EXPLORING VIPARITA VIRABHADRASANA/REVERSE WARRIOR IN YOUR PRACTICE
This sequence will prepare your spine for Viparita Virabhadrasana/Reverse Warrior with lots of side bend warm ups and twists to open up the space between the vertebrae. There are four main standing flows in the sequence indicated by the arrowed lines. Flow through them one at a time, starting with your right leg forward then repeating each flow with the left leg forward before you move onto the next flow. Move with the breath indicated in the sequence with a ‘+’ for an inhale and a ‘-’ for an exhale.
ALIGNMENT CUES
When you come to Viparita Virabhadrasana/Reverse Warrior in the sequence flow in and out of it and then take three full breaths to enjoy the lovely opening.
Have a read of the tips below and either print out the sequence or save it onto your device:
From Virabhadrasana II, inhale, turn your right palm to face up.
Hinge to your left from your waist, reach your right palm up and over your ear.
Rest your left hand on your left thigh or your lower calf, draw your navel towards your spine.
Lengthen through your right side body all the way to your fingertips.
Keep your right leg deeply bent, gaze up to your right fingertips.
To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.
Ruth Delahunty Yogaru