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The Yoga Beginner’s Guide To Vinyasa Yoga


Yoga has been around for centuries. This ancient art has provided millions of individuals a way to live life without worries and stress. Whether you want to stay physically fit, want to get rid of unnecessary stress, or unlock your true self, yoga has something for everyone. Among the numerous asanas and breathing techniques, you also have the Vinyasa yoga poses. For starters, Vinyasa yoga is a transition of asanas that are inter-linked and follow one another.

The word Vinyasa can be broken down into two parts namely, ‘Vin’ which means to place and ‘Yasa’ which means in a special way. In other words, one thing you can take away from every yoga session is to practice with an intention. Vinyasa yoga includes transitioning from one asana to the next with intent while maintaining the connection between your mind and body.

To make it a bit easier, yoga experts have come up with a guide to help you understand this yoga style with little yet in-depth details.

Vinyasa Yoga – A Brief Intro

Before you start practicing vinyasa yoga poses, you have to breathe to perform a transition from one asana to the next with continuous focus on the right body alignment. The asanas are a bit fast-faced postures as opposed to yoga styles where you hold onto the pose for a longer duration.

In other words, every asana you do in Vinyasa yoga class is connected with the right inhalation and exhalation which helps generate heat in your body.

Do you know there are some defining characteristics of Vinyasa yoga that set it apart from other yoga styles? Yoga experts have come up with 5 such characteristics.

Breathing Controls Movement

As stated above, the transition from one Vinyasa yoga pose to the next is always done by using the right breathing technique. Your breathing might become a bit deep due to intense physical activity, it should remain regular and happen through the nose.

The reason behind using breath during vinyasa yoga poses is it creates a certain rhythm, which helps you link different asanas together with ease.

Variety is Important

One reason that makes Vinyasa yoga classes more interesting than other yoga styles is the variation in the sequence of asanas in every Vinyasa class. This is the complete opposite of the fixed number of asanas practiced in Ashtanga and Bikram yoga.

Linking of Poses

The Vinyasa yoga poses are linked to one another with your breath. When you move from one pose to another using breath, you start a flowing sequence. It is the reason why Vinyasa is also referred to as Vinyasa Flow yoga.
Moreover, this is what sets Vinyasa apart from the traditional yoga styles like Hatha Yoga where you have to stay in the same pose and then come slowly out of the pose.

Effective Cardiovascular Workout

Since Vinyasa yoga comprises of a set of fast-paced and intense movements which are not always present in other forms of yogaI It keeps your heart rate pacing and stimulates other systems in your body. This is what makes Vinyasa yoga a serious contender to other yoga styles when it comes to doing a great cardiovascular workout.

Form of Moving Meditation

Although doing vinyasa yoga poses gives you a great cardiovascular workout, it does require you to focus on the right body alignment. Thus, you can call it a form of moving meditation as it includes the continuous transition from one asana to the next.

Have you heard about the different Vinyasa yoga sequences? Read further to know what these are.

Vinyasa Yoga Sequences

During the yoga session, when the lead teacher instructs you to do Vinyasa, they are referring to a yoga asana sequence that helps you focus, align, and bring the awareness back to your body. You might know about it as the Sun Salutation.

For example, given below is a typical vinyasa yoga poses sequence.

Vinyasa Sequence

  1. Downward Facing Dog
  2. Plank
  3. Chaturanga Dandasana
  4. Upward Facing Dog
  5. Downward Facing Dog

Coming to Sun Salutations, many Vinyasa yoga instructors start their classes with a Sun Salutation sequence. This sequence sharpens your mind, purifies blood, improves blood circulation, and promotes good digestion.

Given below is the Sun Salutation Vinyasa sequence.

Sun Salutation Sequence

  1. Mountain Pose
  2. Forward Fold
  3. Flat Back Forward Fold
  4. Plank
  5. Chaturanga
  6. Upward Facing Dog
  7. Downward Facing Dog
  8. Flat Back Forward Fold
  9. Forward Fold
  10. Mountain Pose


Do you want to practice a yoga style that also gives you a good cardiovascular workout? You should practice vinyasa yoga poses to keep your heart rate up and running.

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