Reverse Warrior anatomy
Reverse Warrior · Viparita Virabhadrasana · Tư thế chiến binh đảo ngược
Reverse Warrior mainly works quadriceps, gluteus maximus (right), deltoid (right), serratus anterior (right); it stretches adductors, soleus (left), obliques (right), quadratus lumborum (right); gluteus medius (right), fibularis group (left), transversus abdominis stabilize.
Opening the 3D model…
From Warrior II, keep the legs as they are: front knee bent about 90° over the ankle, back leg straight. Turn the front palm up, then reach that arm up and back as the torso leans toward the back leg; the back hand rests lightly on the back thigh without taking weight. The side of the waist under the top arm lengthens while the front thigh works hard to hold the knee bent.
Muscles in this pose
Working (contracting): Quadriceps, Gluteus maximus (right), Deltoid (right), Serratus anterior (right), Trapezius (right)
Stretching: Adductors, Soleus (left), Obliques (right), Quadratus lumborum (right), Latissimus dorsi (right)
Stabilizing: Gluteus medius (right), Fibularis group (left), Transversus abdominis, Erector spinae, Rotator cuff
Why these muscles work or stretch
- Quadriceps · Working (contracting): Holds the front knee bent
- Gluteus maximus · Working (contracting): Externally rotates the front hip
- Deltoid · Working (contracting): Raises the top arm overhead
- Serratus anterior · Working (contracting): Rotates the shoulder blade upward as the arm reaches up
- Obliques · Stretching: The right side of the waist lengthens as the torso leans toward the back leg
- Latissimus dorsi · Stretching: Lengthens as the right arm reaches overhead
- Fibularis group · Stabilizing: Presses the outer edge of the back foot down
- Erector spinae · Stabilizing: Keeps the spine long so the torso doesn't collapse
Practice cues
- Keep the front knee deeply bent, tracking over the second toe
- Lengthen the side under the top arm; don't lean your weight on the back hand
- Press the outer edge of the back foot down and open your chest
Benefits
- Builds strength and endurance in the front thigh, glutes and calves
- Lengthens the side waist, lats and obliques
- Stretches the inner thighs and opens the chest
Cautions / contraindications
- Go gently with knee pain: bend the front knee less
- Take care with low back pain; lengthen the side, don't lean back
- Go gently with shoulder or neck pain: lower the top arm, gaze ahead
Easier variations
- Shorten the stance and bend the front knee less
- Place the back heel against a wall for more stability
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Warrior II Virabhadrasana II
- Standing Side Bend Parsva Urdhva Hastasana
- Tree Pose Vrksasana
- Chair Pose Utkatasana
- Extended Side Angle Pose Utthita Parsvakonasana
- Warrior I Virabhadrasana I
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)