Virabhadrasana I, II, III
The Warrior Sequence in Professional Yoga Teacher Training
You can read more about the Yoga Instructor Course on the course website:
kurspoyoge.com
Course registration:
📞 Phone: +380984777777
(Viber / Telegram / WhatsApp)
Yoga Alliance website:
yogaalliance.com.ua
The Warrior asanas are dedicated to the noble (bhadra) warrior (vira), created by Shiva from his tangled locks of hair.
In yogic tradition, the image of Virabhadra symbolizes inner strength, determination, focus, and the ability to act consciously.
In professional yoga teacher training, the sequence Virabhadrasana I → II → III is studied as a logical evolution:
from stability to expansion,
from expansion to balance,
from balance to integration of strength and awareness.
These three forms form the foundation of a teacher’s strength training and are an essential part of the methodological curriculum.
VIRABHADRASANA I
Meaning: The posture is dedicated to the noble warrior created by Shiva.
Concentration: Muladhara.
Group: Standing strength posture.
Technique:
•Tadasana.
•Step the right foot out to the right, the left foot to the left, forming a wide stance.
•Extend the arms out to the sides, then raise them overhead into Namaskar Mudra.
•Turn the right foot outward, the left slightly inward.
•Bend the right knee to a right angle.
•The thigh is parallel to the floor.
•The knee is directly above the heel.
•The left leg is active and extended.
•The pelvis faces forward.
•The gaze is directed slightly above the horizon.
•Exit in reverse order and repeat on the other side.
Biomechanical Features:
•Even weight distribution between both feet
•Control of lumbar extension
•Activation of the gluteal muscles
•Stretching of the iliopsoas
•Stabilization of the sacroiliac joint
Benefits:
•Strengthens the leg muscles
•Improves hip mobility
•Opens the chest
•Enhances posture
•Builds endurance
•Develops willpower
Contraindications:
•Varicose veins
•Knee joint disorders
•Hip joint problems
VIRABHADRASANA II
Meaning: Dedicated to the warrior Virabhadra.
Concentration: Muladhara.
Group: Standing strength posture.
Technique:
•Wide stance from Tadasana.
•Arms extended sideways parallel to the floor.
•Feet parallel, then turn the right foot outward.
•Bend the right knee to a right angle.
•The knee aligns directly above the heel.
•The left leg is extended and active.
•The torso remains upright.
•Gaze toward the fingers of the right hand.
•Exit in reverse order.
Biomechanical Emphasis:
•Lateral opening of the pelvis
•Knee joint alignment control
•Inner thigh stabilization
•Upward spinal extension
Benefits:
•Strengthens legs and core muscles
•Improves pelvic mobility
•Opens the chest
•Releases shoulder tension
•Increases overall endurance
•Enhances coordination
Contraindications:
•Varicose veins
•Knee joint disorders
•Hip instability
VIRABHADRASANA III
Meaning: Dedicated to the warrior created by Shiva.
Concentration: Ajna, Muladhara.
Group: Standing balance posture.
Technique:
•Tadasana.
•Raise the arms overhead into Namaskar Mudra.
•Step the right foot forward.
•Hinge the torso forward.
•Lift the left leg upward and extend it back.
•The torso becomes parallel to the floor.
•The standing leg is straight.
•The pelvis remains parallel to the floor.
•Gaze forward or toward the hands.
•Maintain a straight line from head to heel.
•Exit in reverse order.
Biomechanical Features:
•Activation of deep core muscles
•Ankle joint stabilization
•Strengthening of the hamstrings
•Development of coordination and balance
Benefits:
•Establishes balance in body and mind
•Strengthens back muscles
•Improves posture
•Enhances concentration
•Builds psychological stability
Contraindications:
•Varicose veins
•Ankle instability
Methodological Integration into Teacher Training
In professional yoga instructor training, the Warrior sequence is used as an educational model.
The curriculum includes:
1. Anatomy and Biomechanics
•Knee joint function
•Pelvic stabilization
•Effects of asanas on the spine
•Injury prevention
2. Teaching Methodology
•Step-by-step alignment
•Verbal instruction skills
•Visual demonstration
•Individual adjustments
3. Pranayama and Concentration
•Breath control in strength poses
•Maintaining focus in balance postures
•Internal awareness training
4. Teacher Psychology
•Development of stability
•Managing group attention
•Building professional authority
•Confidence in demonstration
Professional Outcome
Upon completion of the course, the graduate:
•Masters safe alignment techniques
•Understands asana biomechanics
•Adapts practice for different levels
•Structures logical and effective classes
•Possesses professional confidence and stability
Virabhadrasana I builds stability.
Virabhadrasana II expands strength and space.
Virabhadrasana III integrates balance, focus, and maturity.
This sequence becomes not only a physical practice but a model of professional growth for a yoga teacher — from foundation to mastery.
Teacher Training and Certification
The Ukrainian Yoga Alliance is the largest non-profit organization responsible for establishing and maintaining yoga teaching standards in Ukraine.
The main areas of activity of the Alliance include:
•uniting the professional yoga community;
•developing and approving qualification requirements;
•official certification of yoga instructors;
•maintaining the Unified Register of Certified Teachers.
The Ukrainian Yoga Alliance is the largest non-profit organization that establishes and maintains yoga teaching standards in Ukraine.
The main areas of activity of the Alliance include:
•uniting the professional yoga community,
•developing and approving qualification requirements,
•official certification of yoga instructors,
•maintaining the Unified Register of Certified Yoga Teachers.
Training Format and Examination
Within online yoga instructor training courses, students of the Yoga Alliance School undergo mandatory practical and theoretical assessment.
Passing Surya Namaskar is part of the examination process.
A video of the exam, conducted within online courses, is available via the link — click to watch.
You can watch a full video overview of the online course by the Head of the Yoga Alliance, Vladimir Bondarenko, on our YouTube channel by following the link.
Training Locations and Tuition Fees
Branches of the Yoga Alliance School have resumed operations in the following cities:
• Kyiv
• Kharkiv
• Dnipro
• Odesa
• Lviv
• Klaipėda (Lithuania)
• Bansko (Bulgaria)
• Athens (Greece)
• Prague (Czech Republic)
• Torrevieja (Spain)
• Vienna (Austria)
• Cascais (Portugal)
These branches offer continuously running offline yoga instructor training courses led by senior instructors of the Alliance.
Tuition fees:
•online course — 15,500 UAH
•offline course — 17,500 UAH
Since August 2022, instructors who successfully pass examinations with distinction receive the right to train future yoga instructors on behalf of the Yoga Alliance and conduct teacher training courses jointly with the Organization.
Such instructors receive the status of Senior Instructor of the Yoga Alliance and earn 50% of the course fee for each student.
For full details, contact us via Viber / Telegram / WhatsApp:
+380984777777
Training Results
After completing the one-month course and successfully passing the exams, you will:
•receive two international Yoga Alliance certificates registered with the Ministry of Justice of Ukraine;
•obtain the right to teach yoga in more than 100 countries worldwide;
•master a well-structured class format including kriyas, pranayama, and meditation;
•receive lifetime access to video lessons, an application for learning posture names, and 12 balanced printed lesson plans for the first year of teaching;
•receive the “Gold Standard” methodological guide — a detailed manual on asanas, chakras, mudras, bandhas, and key techniques of classical yoga.
Additional Materials
Contacts and Registration
You can read more about the Yoga Instructor Course on the course website:
Course registration:
📞 Phone: +380984777777
(Viber / Telegram / WhatsApp)
Yoga Alliance website: