What is Vinyasa Yoga? An Essential Guide For Students And Teachers

Among various types of yoga classes, Vinyasa yoga is suitable not only for beginners but also for those who are already professionals. Well, let us now have a look at the process of performing Vinyasa yoga:-

For Beginners  

Step 1

Before moving on, you will start with the plank. Taking the plank pose, begin by stretching your legs to the end of the mat while securing your palms on the opposite end. If the plank position seems to be way over your level then you don’t have to be worried about it at all, as you can put your knees on the floor any time you want when you don’t feel okay with the position.

Step 2

Now, maintain the plank position for exceptional Vinyasa yoga style and hold it for the specified time. Make sure your entire body is kept in a straight line.

Step 3 

Following this, extend your arms overhead and exhale as you simultaneously lower your chest, knee and chin to the floor while arching your hip. Another point I would emphasize is that your elbows should be held in to minimize extra movements when doing this.

Step 4

Now our task is to do a pose of a cobra. This should be done in the manner of a slow motion lowering of the hips as you start inhaling, then the chest lifting. Slightly lower your pelvis while ensuring your elbows plant firm on the floor/yoga mat. Through this step, your body will be inclined at an angle.

Step 5

We’ll continue to the cobra pose, followed by a movement on to the downward-facing dog pose. While doing this, you have to blow the air out. Now curl your toes while straightening your arms and send the energy through your arms back to the downward-facing dog pose.

For professional

Step 1 

Get into the plank position. The steps are mentioned above in Vinyasa yoga for beginners.

Step 2 

Let’s get started with chaturanga dandasana. You have to do so by inhaling and while at it, bend your arms at a certain angle before lowering your whole body. Your elbows and shoulders should be parallel, your whole body being a few centimeters away from the mat, of course, only your hands and feet touch it. Your body should be placed along the string line.

Step 3

Make a transition to the upward-facing dog pose. For this, you have to lower your hip while inhaling and lifting your chest.

Step 4 

The transition from a chest opening, upward facing dog pose to a chest decompressing, downward facing dog pose will come next. To do this, you should hold your breath for the time you prefer.

Step 5

After that, curl and straighten your toes as well as your arms and push back one more time to come to the dog pose. As you move on to be in the downward facing dog pose notice that your hands should be approximately shoulder-width apart with the feet reaching hip-width.