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MERMAID YOGA: REVERSE WARRIOR (Viparita Virabhadrasana)

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WITH LAURA GONZALES

Laura is a qualified Yoga teacher, read more about her in her profile.


 

REVERSE WARRIOR (Viparita Virabhadrasana)

HOW TO GET INTO THE POSE:

From Warrior II (see last weeks post) flip your front hand so that your palm faces up. Keep your lower body as it is (maintain the bend in your front knee), slide your back hand down your back leg as your top arm reaches up and over head reaching your heart towards the sky and lengthening through the side of your waist (you should feel a big stretch in the same side as your lifted arm).

The breath is usually an inhale to reverse/come into the pose.

There is a tendency for two things (we don’t want) to happen: firstly, many loose the bend in their front knee and start to their leg. To correct this keep bending into the front knee and drawing the right hip under to maintain opening through your hips.

Find equal grounding down through both the front and back foot as you bend your front knee so that the weight is equally distributed. Secondly  many tend to let their bellies flare out and find a folding in the low back. To correct this make sure that you keep your core, particularly your lower belly, engaged and drawing in.

Before you reverse focus on your spine and side body lengthening whilst drawing your core in. Keep the back of your neck long while lift your gaze toward the sky, staying here for a few breaths or up to 30 seconds before returning to Warrior II.

BENEFITS:

Reverse Warrior is usually done as part of a flowing sequence. Like Warrior II it strengthens while stretching the legs- building lower body strength. It also stretches the side body and opens through the chest and shoulders.


DISCLAIMER * Please be advised that The Mermaid Society provides Yoga poses as a story of interest. Should you chose to try a pose or activity you do so at your own risk and The Mermaid Society takes no responsibility for injury sustained by or from you participating in the activity. If you are not sure whether you should participate in an activity please check with your local General Practitioner GP. 

CHECK OUT THE REST OF THE FLOW IN THE SERIES SO FAR…

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