Mobility · Yoga
Reverse Warrior Pose
Reverse Warrior Pose combines a bent-knee standing stance with an overhead side reach. It builds leg endurance while stretching the side of your torso.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand with your feet wide apart, your front foot pointing forward and your back foot nearly perpendicular to it.
- Bend your front knee over your ankle.
- Rest your back hand lightly on your back thigh.
- Reach your front arm up and back over your head, bringing your torso into a gentle side bend.
- Hold the position with your chest facing sideways.
- Bring your torso upright.
- Lower your raised arm to your side.
- Straighten your front knee to finish.
Form cues
- Press through the outer back foot.
- Breathe into your side ribs.
- Keep space between your shoulder and ear.
Common mistakes
- Straightening the front leg during the reachMaintain the same front-knee bend as your arm moves overhead.
- Arching the lower backDirect the reach sideways rather than behind your torso.
- Leaning heavily on the back handSupport your torso with your legs and trunk instead of pushing into your thigh.
Safety
Forcing the reach can irritate your lower back or shoulder. Fatigue in the bent leg can let your knee drift inward, increasing knee strain.
- Keep your front knee pointing in the same direction as your toes.
- Use a smaller reach if you feel pinching rather than a comfortable stretch.
- Look straight ahead if looking upward strains your neck.
- End the hold when you can no longer keep your stance steady.
If you have ongoing knee, back, or shoulder pain, use a shallower stance and reach, or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
Sets and reps
- Sets
- 1–3
- Target
- 15–30 seconds per side
- Rest
- No rest timer
Repeat with the opposite leg forward for equal time.