Reverse Warrior

Reverse Warrior is a tricky pose that strengthens the quads and hips and stretches the sides of the body as well as the calves and hamstrings.


  • Strengthens the feet, ankles, knees, quads, hips and glutes.
  • Stretches the calves, hamstrings, groin, adductors, hip flexors, obliques, intercostals, chest and shoulders.
  • Improves spinal mobility.
  • Enhances your ability to breathe freely.



  • Intermediate


  • Set-Up

    Start in Mountain pose.

  • Action

    Step your left foot towards the back of the mat and turn it in slightly from 90 degrees. Line up your front heel with the arch of your back foot, face forwards and bring your arms up to shoulder height in Warrior 2. Check that your right knee is directly over your right ankle and tracking over your second toe. From Warrior 2, keep your front knee bent, drop your left hand down your back leg and reach your right hand up and over, palm facing down.

  • Refinements

    Drop your hips and try to bring your front thigh parallel to the mat. Keep the weight on your back hand light—engaging your hips and legs strongly.

  • Duration

    Hold the pose for 3-5 breaths on each side.


  • Avoid Reverse Warrior if you have a foot, hip or back injury.


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