Opening Up
Winter Warriors: Reverse Warrior
In like a Lion and out like a Lamb? Or in like a Lamb and out like a Lion. This phrase is commonly associated with the month of March. Any predictions for this year? This phrase has roots in weather folklore, according to the Farmer’s Almanac, that there should be a balance among life and weather. It was also believed that spirits could affect the weather negatively so you had to be cautious of your actions in certain situations. Therefore, if the month of March started roaring like a lion, with snow storms and cold temperatures, then, in theory it should end like a Lamb, quiet and docile, with sunshine and warmer temperatures. Though, as we have experienced, it is not uncommon for the month to begin and end like a Lion with snowstorms going into April. Two Lions in March are more common than two Lamb’s according to my mother, when I expressed my optimism of 2 Lamb’s in March as child. This phrase also expresses the transition of winter to spring which occurs during this month. The transition is marked by the Spring Equinox which falls on March 20th of this year. On this day, the first day of spring, hours of daylight are equal to the hours of darkness. Full of positivity and prosperity, Spring is a time of regrowth and new growth, the beginning of a new cycle or a fresh start.
Viparita Virabhadrasana, or Reverse Warrior, is a transition pose commonly used in Vinyasa Flow yoga that allows us to open ourselves to the world. Exposing our hearts to the world and allowing them to shine through a side bend, transitioning the image of a “warrior” from that on a battle field to the Spirit Warrior cultivated in the three original Warrior poses. Also referred to as Proud Warrior or Peaceful Warrior, this heart opening pose allows us to take all the self-work we’ve accomplished and not only be the best person we can be but also bring love and good intention to every interaction and situation we encounter in everyday life. By encouraging confidence and focus, this warrior allows us to open up to the world with the new clearer mindset we’ve attained by working to overcome the ego.
Considered a variation of Virabhadrasana II, or Warrior II, Viparita Virabhadrasana, or Reverse Warrior, has many benefits for the physical body as well. This posture creates strength in the feet, ankles and legs while the hamstrings as well as the muscles of the inner thighs, groin, and hips in the lower body all receive a stretch. Increasing energy and stamina within the body and improving balance and hip mobility as time is spent in this pose. Strength is built in the many muscles of the upper back, neck and arms as the intercostal muscles within the rib cage stretch in the upper body. This allows for deeper breathes to be taken and length as well as mobility to be created in spine.
Starting in Virabhadrasana II or Warrior II
With the left foot on a 90-degree angle to the right foot towards the back of the mat, arch is in line with the heel of the right foot. Begin to bend the right knee, keeping knee in line with ankle.
Torso faces the long side of the mat and arms are extended out at shoulder height, parallel with the ground. Palms face down. Shoulders rolling down and back, reaching through the finger tips. Gaze falls on the right finger tips.
Right arm rotates so the palm faces the sky as the left arm lowers and the palm comes to rest on the back leg. Engage the abdominal muscles and lift the chest as the right arm begins to raise up overhead, reaching up and back, and the left hand slides down the back leg.
Staying strong through the legs and making sure to keep both the hips and shoulders square to the long side of the mat. Gaze falls where it feels comfortable for the neck. Looking ahead to keep the neck in a neutral position, up at the fingertips or down at the back foot.
Stay here, in this side bend, for a few breaths as you feel the chest and side body open. You may begin to feel yourself taking deeper breaths as the intercostal muscles relax. Feel your heart become exposed to the world around you. Let it shine as you spend time in this standing back and side bend.
When you are ready to come out of the pose begin to ground through the feet and use the strength in the legs to bring the torso back up. Coming back into Virabhadrasana II, or Warrior II, the front arm lowers and the back arm rises to shoulder height, palms face the ground. Grounding through the right foot, step the left foot to the front of the mat to meet the right. Coming into Tadasana, arms come down to the sides of the torso or palms meet in the front of the chest, thumbs in line with the sternum. Giving the arms and legs a little shake, if that feels good, before coming into Viparita Virabhadrasana, or Reverse Warrior, on the other side of the body.
Spend time in this posture as you transition from winter into spring. Embrace the new beginnings that come with the change in seasons. Allow yourself to open up to the world in this new season with the new clearer mindset achieved through all the self-work you have completed. Allow the confidence encouraged by this heart opener to help you to conduct yourself to bring love and good intentions in your routines and interactions each day.