Reverse warrior (hold)

Yogaeasytimedno equipment

From Warrior II (wide stance, front knee bent ~90 over the ankle, back leg straight), the legs stay exactly the same while the front arm sweeps up and back overhead and the torso side-bends toward the back leg; the back hand rests lightly on the back thigh or shin.

How to do it

1. Warrior II: feet about 1-1.2 m apart, front foot pointing forward, back foot turned in ~90 deg (parallel to the back edge of the mat), front heel in line with back arch; front knee bent ~90 over the ankle, back leg straight; arms horizontal.
2. Turn the front palm up; inhale and sweep the front arm up overhead and back, arm straight beside the ear.
3. Slide the back hand down and let it rest lightly on the back thigh or shin (no leaning weight on it).
4. Side-bend the torso toward the back leg (~20-30 deg), long side body; gaze up to the raised hand. Both feet stay flat and the front knee stays bent.
5. Hold, then return to Warrior II.

Muscles worked

Supporting: quads, obliques, glutes, adductors, lats