Dance into Reverse Warrior

I have added Reverse Warrior into all my class plans this week. I love this pose, it's very graceful and if you move into it with fluidity it's a great pose to strengthen and stretch the waist. It energises the whole body, especially when it is teamed up with Warrior 2 for a "Dancing Warrior" sequence to use in a Vinyasa flow.

The Benefits of Reverse Warrior are plenty. It stretches the legs, hips, groins and the sides of the torso and waist. It improves flexibility in the spine, ankles and chest while giving a deep stretch to the torso. Practicing this pose regularly will build stamina and increase blood flow throughout the body which can help to reduce fatigue and calm the mind. Personally, I really do feel peaceful in this pose, however, if I happen to catch sight of a spiderweb on the lampshade while I am staring up at the ceiling then the peacefulness can wane slightly and suddenly i'm wondering where I left my duster...

To practice this pose -

1. Begin in Mountain Pose with your feet hip-width apart and parallel, arms at the sides. Turn to the left and step your feet about 4-5 feet apart.

2. Turn your right toes towards the short end of the mat. Lift your left heel, angle it away from your body slightly and pop it back to the mat.

3. Inhale and raise your arms out to the sides at shoulder height. Exhale and bend into the right knee and align it directly above the right ankle. Deepen into the knee bend and aim to get your right thigh parallel to the floor. This is Warrior II.

4. Inhale as you turn the right palm up to face the ceiling, drop the left hand onto the back of your left thigh and stretch the right arm straight up towards the ceiling. Reach your fingers towards the ceiling, your right arm should be alongside your right ear. Gaze up past the raised arm if comfortable for the neck.

5. Check the alignment of your front knee and make sure it is still above the ankle. Keep the hips sinking low as you lengthen through the sides of your waist. Allow the left hand to slide a little further down the left leg and arch the back into a slight backbend.

6. Repeat on the other side.

Enjoy the pose and ignore any cobwebs you may spy on your way into it! :)