Reverse Warrior Pose

Instructions

1. 1Begin in Warrior II with your right foot forward, right knee bent at 90 degrees, left foot parallel to the back of the mat.
2. 2Keep your right knee tracking directly over your second toe and your hips open to the side.
3. 3On an inhale, flip your right palm to face upward and begin to arc your right arm up toward the ceiling.
4. 4Slide your left hand down the back of your left leg for light support — do not dump weight into it.
5. 5Lift through your right side body, creating length from hip to fingertip, and keep the chest open.
6. 6Gaze up toward your top hand or forward if the neck is sensitive.
7. 7Hold for 5 breaths, then rise back to Warrior II on an inhale before switching sides.

Contraindications & precautions

• ⚠High blood pressure — the lateral backbend combined with the arm overhead can raise blood pressure; practice with the arm at heart height instead.
• ⚠Knee injury or medial ligament instability — the deep bent knee position in Warrior II is the foundation of this pose; avoid or use a reduced range of motion.
• ⚠Neck injury or cervical stenosis — looking up toward the raised hand compresses the posterior cervical spine; keep the gaze neutral or forward.