Viparita Virabhadrasana

Reverse the Warrior perspective

This is a pose that stretches the waist, opens the crevices in the lungs inviting in a cleansing breath, and energizes the whole body. When I teach this posture during class, I encourage students to breathe deeply into the side of the lung, clearing away all stagnant air. As air fills the lung, experience the sensations of space between the ribs.

Other health benefits include:

  • Strengthens the core and legs
  • Opens the hips
  • Lengthens the side bodies
  • Calms the nervous system


For the longest time while practicing Reverse Warrior (Viparita Virabhadrasana), I kept in the forefront of my mind the idea of reversing my perspective of my battle so I can see a situation from another angle. Maybe an answer lies somewhere I have yet to explore, and keeping an open mind may allow a solution to appear.

I still hold this concept in my heart while practicing as a reminder that there are multiple views of a single situation.

From Reverse to Peaceful Warrior

Over the years of practicing this phenomenal posture, however, I have stepped away from the name I was taught in order to embrace another name for this posture: Shanti Virabhadrasana; Peaceful Warrior.

This posture creates such serene space throughout the body that Shanti feels more reflective of the sensations that arise while holding it. I think I heard this term from Sianna Sherman and it immediately resonated. In the midst of embodying the strength and focus on the Warrior, this posture reminds us to show up with grace and beauty. Embodying Shanti Virabhadrasana is to be intentional in our efforts during our own internal battles, and to be gentle with ourselves and those around us. Be a light warrior.

Strike a Pose

If you need to invite some calm into your space, join me in this Peaceful Warrior pose.

    • Take a wide Warrior 2 stance.
    • Align your front knee over your front ankle.
    • Your back foot is set to a 90 degree angle.
    • Root down through your lower hemisphere.
    • Flip your front palm up and lengthen up and back as the back hand travels gentle down the back leg or into a gentle bind.
    • Close your eyes and breathe deeply.


Shanti, Shanti, Shanti



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