Weekly Yoga Posture 200 hour yoga teacher training

Yoga Posture 200 hour yoga teacher training

Virabhadrasana II – Warrior II

Here is an overview of one of our favorite asana Virabhadrasana II – Warrior II that we cover in our 200 hour yoga teacher training.

This week we are focusing on a grounding asana that is named after the Hindu mythological fierce warrior, Virabhadra, an incarnation of the god Shiva

On a physical level, Warrior II represents the attention and strength required for battle.

As you practice Virabhadrasana II, focus on your inner warrior and let yourself  transform not only physically, but most importantly, emotionally and mentally

Over time, as we strengthen our bodies and our minds, we learn how to face and defeat all our challenges on and off the mat.

Asanas take up a large part of our curriculum during our yoga teacher training in Bali. In these classes, we break down a wide range of postures in what we call; Asana clinics.


  1. Begin in Tadasana (Mountain Pose) and step your feet about 3 to 4 feet apart.
  2. Turn your right foot forward, making the toes point towards the front of the mat. As you exhale, bend the front knee making sure it is directly over your ankle.
  3. Ensure that the heel of the right foot is aligned with the center of the left foot.
  4. Pivot your left foot slightly inwards so your back toes are at a 45 degree angle.
  5. Raise your arms at shoulder height, so they are parallel to the floor, palms facing down.
  6. Turn your head to gaze at your front hand. Drop your shoulders and lift your chest.
  7. Actively reach out through the fingertips of both hands, finding one long line of energy across your arms.
  8. Draw your belly in toward your spine and your tailbone towards the ground.
  9. Hold for 5-10 breaths.
  10. To release, press down through your back foot and straighten your front leg and lower your arms. Reverse the position of your feet, and repeat for the same length of time on the opposite side.


●     If balance feels difficult, or the pose feels too deep, decrease the distance between your feet slightly making sure that the front knee doesn’t move beyond the ankle.


  • Strengthens and stretches the legs and ankles
  • Increases flexibility of back and legs.
  • Stimulates abdominal organs
  • Increases stamina
  • Relieves backaches, especially through second trimester of pregnancy


  • Hips, knees, or shoulders injury
  • Diarrhea
  • High blood pressure
  • Neck problems: option to look straight ahead instead of looking over the front hand.

For more information on how to join us visit www.inneryogatraining.com or email us at [email protected]

Inner Yoga Blog 7

Stephanie Parent

February 4, 2021