What is Vinyasa yoga? How do you do the 8 key Vinyasa yoga poses for beginners? Get a detailed breakdown and expert tips to kickstart your Vinyasa yoga practice.

Vinyasa Yoga: An Introduction

Vinyasa yoga is a dynamic and fluid style of yoga that focuses on connecting breath to movement. Unlike more static practices like Hatha yoga, Vinyasa encourages a rhythmic, repetitive flow of poses, or asanas, that are linked together seamlessly. “Think of Vinyasa as rhythmic, repetitive yoga that links breath to movement,” explains Dani Schenone, a registered yoga teacher and holistic wellness specialist at Mindbody.

The Benefits of Vinyasa Yoga

Vinyasa yoga offers both mental and physical benefits. It is a more fast-paced practice compared to other styles, making it excellent for improving cardiovascular health and building endurance. “It’s more fast-paced than other types of yoga, making it exceptional for those who want to utilize it as a way to increase cardiovascular health and build endurance,” Schenone says. Additionally, Vinyasa yoga can help increase flexibility and strength with regular practice.

From a mental standpoint, Vinyasa encourages practitioners to be present and mindful. “As a meditative approach to movement, Vinyasa also helps to get you out of your mind and into your body to find presence,” Schenone explains. Over time, this can cultivate greater mental agility and focus.

8 Key Vinyasa Yoga Poses for Beginners

Ready to try your hand at Vinyasa yoga? Here’s a breakdown of eight common poses to help kickstart your practice:

1. Downward-Facing Dog

How to: From a tabletop position, curl your toes into the mat and lengthen your legs, lifting your hips to the sky.

Beginner modification: Bend your knees.

2. Upward Facing Dog

How to: Begin by lying facedown on the mat with your legs extended straight behind your body. Place your palms on the mat next to your shoulders. Then, extend your arms straight to lift your upper body while simultaneously and gently arching your back and lifting your thighs and shins off of the floor.

Beginner modification: Keep your hips on the floor.

3. Chair Pose

How to: Stand tall with your feet at a hip-width distance. Bend into your knees and sink your hips. Tilt the bottom of your pelvis upward. Elongate the back of your neck as you look four feet in front of you to the ground. Lift your hands up to the sky, keeping the ribs knitted together.

Beginner modification: Place your hands in Anjali mudra (aka prayer hands) at the heart center.

4. Warrior 2

How to: Stand tall with your feet at a hip-width distance. Step your left foot behind you, keeping the toes facing toward the long side of the mat. The front foot will stay planted forward. Think front heel to back arch alignment. Bend deeply into your front knee. Lift your arms out to a “T,” keeping your low belly engaged.

Beginner modification: Shorten your stance; place your hands at Anjali mudra, at the heart center.

5. Side Angle

How to: From Warrior 2, place your front forearm on your front thigh with your opposite arm to the sky. Stack your top shoulder over your bottom shoulder. Consider hovering your bottom hand over the ground.

Beginner modification: Keep your bottom hand on your front thigh.

6. Triangle Pose

How to: From Warrior 2, straighten your front leg and reach your front hand down toward your shin, ankle, or the floor. Reach your top arm up toward the sky, stacking your shoulders.

Beginner modification: Keep your bottom hand on your front thigh.

7. Plank Pose

How to: From a standing position, step or jump your feet back to a high plank position. Engage your core and keep your body in a straight line from heels to head.

Beginner modification: Drop your knees to the floor, keeping your core engaged.

8. Chaturanga Dandasana (Four-Limbed Staff Pose)

How to: From a high plank position, bend your elbows to lower your body until your upper arms are parallel to the floor. Keep your body in a straight line.

Beginner modification: Lower your knees to the floor, keeping your elbows close to your sides.

Vinyasa Yoga for Beginners: Embrace the Flow

Vinyasa yoga may seem intimidating at first, but with patience and dedication, it can be a rewarding practice for beginners and experienced yogis alike. Start by exploring these eight key poses, and don’t be afraid to modify as needed. Remember, the beauty of Vinyasa lies in its fluidity and connection to the breath. Embrace the flow, and let your practice evolve over time.

Vinyasa Yoga Beginner’s Guide – How To Do 8 Key Yoga Poses

Yoga is one of those workouts you either love or hate. If you fall in the latter camp, let us pose a question: Have you tried Vinyasa yoga? While Bikram and Ashtanga are typically more intense (especially for newbies), Vinyasa yoga is great for beginners and skeptics alike. That’s because the practice is very fluid, combining poses in sequences that focus on linking breath to movement.

For those who are looking to get their heart rate up during yoga, some versions will move quicker than others, but it’s easy to modify the go-to poses when you’re just starting out. However, don’t read “easy to modify” as “easy.” The practice can be plenty athletic—chaturanga is no joke for those triceps.

Vinyasa yoga boasts more variety than other practices, too. There are baseline moves you’ll encounter in most classes with some repetition of postures. But if you’re quickly bored by yoga styles with a monotonous routine, rest assured that Vinyasa mixes it up. Keep reading for a complete beginner’s guide, with an expert breakdown of eight basic moves.

What is Vinyasa yoga?

“Vinyasa yoga is a physical practice of yoga that focuses on linking yoga poses, or asanas, together in a fluid, smooth way,” explains Dani Schenone, a registered yoga teacher and holistic wellness specialist at Mindbody. “Think of Vinyasa as rhythmic, repetitive yoga that links breath to movement.”

There are key differences between Vinyasa practice and other types of yoga. “While Hatha yoga focuses on holding an asana for several moments, Vinyasa yoga is more fast-paced,” Schenone says. Iyengar has you settle into therapeutic poses whereas Vinyasa yoga encourages meditative movement.

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There’s no one set temperature for practicing Vinyasa yoga as there is with other styles—you can find outdoor options as well as studios with AC or heat. “In a heated room, one’s internal heat will build much more quickly,” Schenone notes. But no matter your preference, you’ll build stamina in each one over time due to it being “an invigorating practice.”

The Benefits Of Vinyasa Yoga

The benefits of Vinyasa yoga are both mental and physical. “It’s more fast-paced than other types of yoga, making it exceptional for those who want to utilize it as a way to increase cardiovascular health and build endurance,” Schenone explains. That said, there are always ways to modify if you haven’t worked up to a swift tempo—many studios and fitness apps offer simplified and slowed-down beginner classes, too. You’ll also increase your flexibility and even build some strength with dedication.

“Think of Vinyasa as rhythmic, repetitive yoga that links breath to movement.” —Dani Schenone

As a meditative approach to movement, Vinyasa also helps to get you out of your mind and into your body to find presence, says Schenone. While you may not feel so right away, your mental agility will evolve over time. Vinyasa practice encourages you to come back to the present moment, according to Schenone.

8 Key Vinyasa Yoga Poses

Ready to try your hand at Vinyasa yoga? Here’s a breakdown of eight common moves for kickstarting your practice:

Downward-Facing Dog

How to: From a tabletop position, curl your toes into the mat and lengthen your legs, lifting your hips to the sky.

Beginner modification: Bend your knees.

Upward Facing Dog

How to: Begin by lying facedown on the mat with your legs extended straight behind your body. Place your palms on the mat next to your shoulders. Then, extend your arms straight to lift your upper body while simultaneously and gently arching your back and lifting your thighs and shins off of the floor.

Beginner modification: Keep your hips on the floor.

Chair Pose

How to: Stand tall with your feet at a hip-width distance. Bend into your knees and sink your hips. Tilt the bottom of your pelvis upward. Elongate the back of your neck as you look four feet in front of you to the ground. Lift your hands up to the sky, keeping the ribs knitted together.

Beginner modification: Place your hands in Anjali mudra (aka prayer hands) at the heart center.

Warrior 2

How to: Stand tall with your feet at a hip-width distance. Step your left foot behind you, keeping the toes facing toward the long side of the mat. The front foot will stay planted forward. Think front heel to back arch alignment. Bend deeply into your front knee. Lift your arms out to a “T,” keeping your low belly engaged. Switch sides and repeat.

Beginner modification: Shorten your stance; place your hands at Anjali mudra, at the heart center.

Side Angle

How to: From Warrior 2, place your front forearm on your front thigh with your opposite arm to the sky. Stack your top shoulder over your bottom shoulder. Consider hovering your bottom hand over the ground, creating a “T” with your arms. Switch sides and repeat.

Beginner modification: Shorten your stance; keep your forearm on your thigh.

Plank

How to: From a downward-facing dog position, articulate the spine forward until you come into plank. Think of this as one long line from your heels through the crown of your head. Protract the shoulders. Engage the belly.

Beginner modification: Place your knees on the mat.

Chaturanga

How to: From a plank position, bend your elbows to 90 degrees. Think of this like a tricep push-up with your elbows held close in toward your sides.

Beginner modification: Place your knees on the mat.

Side Plank

How to: From a plank pose, step your right hand just underneath your face. Tilt your heels to the right and lift your left hand to the sky. Stack your top shoulder over your bottom shoulder and your top hip over your bottom hip. Switch sides and repeat.

Beginner modification: Place your bottom knee on the mat.

Vinyasa Yoga Beginner Tips

Like with anything new, you’ll want to ease into Vinyasa yoga as a beginner. Here, a couple tips for a leg up:

Wear What You Love

Fitted workout clothes are best for monitoring your form in Vinyasa yoga. But Schenone recommends practicing in whatever makes you most comfortable.

Go With Your Own Flow

If you find yourself feeling dizzy, Schenone advises returning to a tabletop position and resting. “Do not push yourself too hard,” she says. “Vinyasa yoga is a long game, and you want to protect the longevity of your practice. Listen to the cues from your body and go at your own pace, even if it isn’t the pace of fellow students or the instructor.”

Classes & Apps

There are so many options when it comes to choosing the right Vinyasa class for you. A few to consider with lots of beginner options:

CorePower Yoga
This nationwide chain offers tons of classes that cater to all different skill sets, including beginners. On-demand classes are available, too. The high-quality videos—ranging in length from five minutes to 60, plus breakdowns of various poses—are beautifully filmed in a studio and guided by an instructor with students following along for a community feel.

Obé Fitness
The on-demand fitness app is more than aesthetically pleasing; it offers a bunch of well-guided workouts, from HIIT to barre and, of course, yoga. The app focuses on Vinyasa flows and features friendly instructors who expertly lead with encouragement.

Alo Moves
In addition to the fashionable activewear, Alo offers yoga classes in studio and via an app for at-home practice. Levels range from beginner to advanced with a tranquil vibe.

Mindbody
Whether you’re looking for an in-person class or a virtual one, Mindbody helps you find the best class for you out of thousands.

Laura Lajiness Kaupke

Laura Lajiness Kaupke is a freelance writer and editor covering fashion, accessories, and lifestyle topics, including beauty, home, fitness, and travel. You can see her work across various outlets, including VOGUE, Harper’s BAZAAR, ELLE, Marie Claire, InStyle, Glamour, Esquire, Women’s Health, Brides, The Zoe Report, Popsugar, Refinery 29, Coveteur, Byrdie, Well+Good, The Editorialist, among other titles and brands. Laura has worked in the fashion industry for over 11 years and held senior fashion editor positions at Popsugar and The Zoe Report, with additional experience as a copywriter and fashion publicist.

Is Vinyasa Yoga Good for Beginners? What to Know

By Definition, Vinyasa Yoga Is About Combining Movement and Breath With a Flow

The word “vinyasa” comes from the Sanskrit word nyasa, which means “to place,” and the prefix vi, which means “in a special way.” (1) In yoga, it describes a style in which the transition from one pose to the next is coordinated with the breath and flows from one posture to the next, says Shala Worsley, a yoga instructor at the Asheville Yoga Center in North Carolina, where she also leads yoga teacher training programs. Worsley is also certified by Yoga Alliance.

Although vinyasa yoga can be a set sequence of poses that are performed the same way in the same order every time, as in ashtanga, it more often varies from class to class, in terms of which poses are included, the order, and the transitions, Worsley says. “Vinyasa classes [with the exception of ashtanga vinyasa] can be very different depending on the part of country, the yoga community, and the training and philosophy of the instructor,” says Worsley.

Even though vinyasa classes can vary in speed and difficulty, the common denominator is that the movements are supposed to be synced with the rhythm of your breath and flow, she explains. Vinyasa is actually a type of a broader category of yoga called “hatha,” which is categorized by the coordination of movement and breath. The “flow” in vinyasa classes distinguishes it from other types of hatha yoga, according to Rishikul Yogshala, an international yoga education organization. (2)

It means that each inhale and exhale is supposed to trigger a different movement of the body. For example, exhaling might be the signal to raise your hips up into a Downward-Facing Dog pose from a Child’s pose. The following inhale would signal moving into the next pose of the sequence.

“Eventually you might get into some poses that you hold for a certain number of breaths, perhaps slowing down the breath before moving into the next position,” Worsley says.

RELATED: Hot Yoga: Is It Safe? And How Hot Does It Get?

Popular Styles of Vinyasa Yoga Include Ashtanga and Power Yoga

There are several kinds of yoga that fall under the umbrella of vinyasa. Many vinyasa classes are taught under the umbrella of “flow” or “power” (see more on it below), while others are branded by the individuals who started doing those styles. And in some cases those instructors have to be specially trained to be recognized as a teacher of that school of yoga. A few of the more popular styles include:

• Ashtanga Ashtanga yoga has roots in ancient Sanskrit texts (where the origins of all yoga practices date back to). (2) But in the 20th^{century in the United States, K. Pattabhi Jois is recognized as popularizing a specific version of this type of yoga. (3) It’s vinyasa because it links movement to breath, but unlike most other forms of vinyasa yoga, in Jois’s style of yoga the exact same poses are performed in the exact same order every time. (2)}
• Baptiste Yoga Founded by Baron Baptiste, this approach is rooted in three pillars: asana (the Sanskrit word for “yoga poses”), meditation, and inquiry — with the latter two pillars intended to help participants get mentally, as well as physically, stronger. (4,5) Classes are designed to be challenging and active, but also accessible to everyone, according to the brand’s website. (4) There are more than 170 affiliate Baptiste yoga studios around the United States. (4)
• Jivamukti Yoga This type of vinyasa yoga incorporates physical yoga with spiritual development. Chanting, breath work, spiritual teachings, eclectic music, and meditation are part of this flowing yoga class. Jivamukti offers six types of classes, with a slower-moving option for beginners. (6)
• Power Yoga The term “power yoga” is claimed to have originally been coined by Bryan Kest. Though the phrase is now used generically, Kest describes power yoga as a version of ashtanga yoga, containing “elements of physical exercise, mindfulness, moderation, and meditation,” per his website. (7) If you sign up for a power yoga class, expect to work on strength and flexibility, says Worsley. “You’ll get warm and possibly work up a sweat in a power yoga class.”
• Slow Flow Some classes are titled “slow flow” or “slow vinyasa” (which is also a generic category of yoga classes rather than a specific branded style). In a slower class, the teacher can spend more time helping people into and out of the poses and it can leave more time for talking through how to get into each pose, says Fleming. The slower pace can make this kind of vinyasa yoga more beginner-friendly, she adds.

RELATED: How Practicing Yoga Benefits Your Health

What to Know About Vinyasa Yoga Before You Try It

In vinyasa yoga, one thing you can expect is that every class will be a little bit different, depending on the personality of the yoga teacher, where he or she trained, and his or her style of teaching.

Is Vinyasa Yoga Beginner-Friendly?

It can be helpful to have some experience with yoga before taking a vinyasa class, says Worsley. Because you’re moving from pose to pose, the instruction from the yoga teacher will be focused on how to move through the sequence rather than necessarily focused on everything you need to know about specific posture and alignment in each pose. “It can move a little faster than other yoga styles,” she says.

Worsley recommends taking an alignment-focused class or a “slow” class to get familiar with the poses if you’re an absolute beginner when it comes to yoga.

RELATED: Yoga for Beginners: What to Know Before You Go

What to Expect in a Vinyasa Yoga Class

In vinyasa, the sequence of movements progresses according to the three rhythms in nature: a beginning, middle, and end. “A vinyasa class follows a bell curve,” says Fleming. “There’s usually a warm-up, which could be a sequence like Sun Salutations, to help warm up the body and the muscles,” she says.

Typically, after the warm-up you would move into standing postures and balancing postures, says Fleming. “It’s almost like a dance in a yoga format, where you’re inhaling into one pose and the next exhale you’re in another pose,” she says.

Sometimes, it’s a more comprehensive flow that uses all the different parts of the body, and sometimes the instructor might focus on a particular part of the body. “A class could focus on external rotation of the hips one day, and on another day focus on the shoulders by going into backbends,” says Fleming.

Often, classes end with a final resting pose called Savasana, which literally means “corpse pose.” Savasana is a relaxation pose which can reduce feelings of stress, according to the Yoga Alliance. (8) There are different ways to do Savasana: You can position your spine on a bolster, with legs propped up on a chair or straight up against the wall. In the traditional Corpse pose you lie flat on your back with your legs resting hip distance apart and your arms relaxed alongside your body with your palms facing up, says Worsley.

RELATED: Yoga Props: All About Mats, Bricks, Straps, and More

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Ashtanga vinyasa yoga for beginners: practice, history, mantras

In ancient times, Eastern sages figured out how to merge body, soul and nature in harmony. This is how yoga came about. One of the popular schools is Ashtanga Vinyasa. Let’s talk about what attracts people to this trend, what is useful in it, where to start doing it. Let’s discuss who is recommended to practice this direction and where to get training in vinyasa yoga.

What is it

Vinyasa yoga is a popular teaching in India, in the West, in Russia, a variety of hatha yoga, which is highly dynamic, requires good physical preparation and maximum calculation. Vinyasa yoga can completely replace fitness. But you need to remember that this is also a spiritual practice, and not a simple training, so there are more benefits.

History of origin

In the Vedic period (XV-X century BC) 4 great books were written by Indian sages:

• Rig Veda;
• Samaveda;
• Atharvaveda;
• Yajurveda.

They laid the foundation for a number of teachings and practices. Including yoga.

Further, in the II-I centuries BC, Patanjali collected all the available knowledge together and created the work “Yoga Sutra”.

In the middle of the 20th century, the Indian yogi and philosopher Sri Tirumalai Krishnamacharya opened the Hatha school. And his follower Sri Krishna Pattabhi Jois, taking as an example the teaching he was taught, introduced his vinyasayoga school. At 19In 48, the founder of the movement created the Institute of Ashtanga Vinyasa Yoga.

What is the doctrine

The goal, like any other direction of yoga, is to train the body and spirit. Vinyasa is a large set of exercises that are divided into 8 parts. All this allows you to realize the unity of the soul, body, nature, the entire universe.

Beginners who think that yoga is something slow, unhurried – more meditation than physical work, are in for a surprise. Ashtanga yoga combines dynamic physical exercises and breathing techniques. Vinyasa is attractive because you won’t be bored.

Asanas change dynamically one after another. And this is all with proper breathing, concentration on one of the 8 points known in yoga, and installation of energy locks. During the exercises, mantras are chanted and the Salutation to the Sun complex is performed.

Yogis point out that vinyasa yoga requires good stretching, good physical preparation. But everyone started somewhere. Under the guidance of experienced instructors, which are, for example, in the La Salute fitness club, you can gradually get involved in classes, master the lessons and achieve results.

Similarities and differences of Ashtanga Vinyasa Yoga with other practices

To understand the teaching in more detail, let’s compare it with other schools, find similarities and differences. By the way, it is worth remembering that ashtanga and vinyasa are equivalent names. If you meet one, then you need to mean the second.

Yoga flow – soft stretching

Flow differs from ashtanga in that the first exercise is more creative, transitions between asanas are made smoothly with the help of vinyasas – ligaments, accompanied by breathing techniques. The sequence is built in waves. In Ashtanga Vinyasa everything is more orderly. And higher loads. It can be said that yoga flow gentle stretching is related despite the differences between practices.

Hatha yoga

Ashtanga has gone out of this direction. As stated, Pattabhi Jois studied hatha yoga, and then came up with his own.

The original teaching differs from the one that came out of it, as well as from the flow, as follows:

1. In hatha, the main thing is asanas. In ashtanga, they are also important, but more valuable than the bundles that are performed in combination with proper breathing.
2. Another difference is that hatha is static. Mostly. With rare exceptions.
3. In Ashtanga Vinyasa Yoga there is a constant training of 6 asanas in bundles. For example: surya namaskara, tadasana (tadasana), etc. Sequences have been invented for a long time and, with the exception of them, it is not recommended to change them. The decision to deviate from the canons is made by the teacher or personal trainer.

That is, continuity between schools can be traced. But the differences, as you can see, are great.

The benefits and effects of Ashtanga yoga

It is worth starting to practice for the following reasons:

1. Yoga improves health, including the heart muscle. You have to work intensively. And it should be fun.
2. The body is cleansed and rejuvenated. The secret is in special breathing techniques, as a result of which the blood warms up and quickly circulates through the body.
3. The muscular corset is strengthened by stretching. Don’t worry if yours isn’t very good. It’s only for now. Ashtanga yoga quickly corrects the situation. Not in one day, of course.
4. With the help of Ashtanga yoga, it is possible to get rid of excess weight.
5. When relaxation occurs, mind, body and spirit merge. And this is the most important thing in practice.

Positive effects of vinyasa yoga:

• all muscle groups are worked out, stretching appears, which was never dreamed of before;
• the body becomes slim and toned;
• slags and toxins are removed;
• the metabolism comes in order, the work of the thyroid gland, liver, kidneys is stabilized;
• the ability to easily concentrate appears.

When there are no contraindications, then Ashtanga Vinyasa Yoga is at least worth a try.

To whom referral is recommended

If the doctor does not forbid, then anyone can practice. Ashtanga yoga is ideal for:

1. Introverts. Single people who want to distance themselves from all the problems of the world around them.
2. For those who want to lose weight. It happens that beginner yogis do vinyasa yoga to lose weight, and do not stop training when there are no more unnecessary kilograms.
3. Men and women who want to tighten their figure. Ashtanga, due to its intensity, decent loads, helps to complete the task.
4. Yoga school is advised to teenagers who have nowhere to put their energy.

Who should not practice Ashtanga Vinyasa Yoga

It is necessary to discuss possible contraindications with a specialist before signing up for training. They are:

1. Problems with the musculoskeletal system.
2. Chronic and acute diseases of internal organs.
3. Pregnancy.
4. Herniated disc.
5. Serious head injuries in the past.
6. Postoperative period.
7. Increased body temperature. Even if it is low, it is better to postpone training.
8. Taking strong drugs. Before proceeding with the practices, it is necessary to study the instructions for use.

It is not recommended to do intense Ashtanga yoga if you have poor stretching. You need to smoothly go to the desired shape.

Eight steps to the goal in ashtanga yoga

There are 8 steps in ashtanga vinyasa yoga, following which you will get to the desired result:

1. Yama.
2. Niyama.
3. Asana.
4. Pranayama.
5. Pratyahara.
6. Dharana.
7. Dhyana.
8. Samadhi.

The first step, the first step is a hole. There are 5 of them:

• Aparigraha – renunciation of the desire for gain;
• Bramacharya is abstinence in a broad sense;
• Asteya – rejection of theft;
• Satya – the choice to always speak and live the truth;
• Ahimsa – renunciation of any violence.

That is, the first step is needed to put thoughts in order, to choose the right moral values.

The next step is niyama. At this stage, it is proposed to realize the importance of meditation, visiting monasteries, living according to conscience, etc. As with the pits, it is about morality, but only in a broader sense.

Niyam also 5:

• Ishvara Pranidhana, which indicates that one should rely on God’s mercy;
• Svadhyaya – an order to explore oneself, the inner world;
• Tapas – encouragement of zeal to be religious;
• Samtosha – achieving satisfaction;
• Shaucha, this is about spiritual purity.

Next – asanas. Static postures that allow the person taking them to improve health, increase endurance, discipline. Asanas are discussed separately. Let’s move on to pranayama. These are breathing practices that heal, purify, help to connect the spirit, thoughts, and body together.

Pratyahara is the fifth step. At this stage, you need to learn to look inside yourself, without being distracted by the manifestations of the outside world. Practicing concentration.

Dharana is the next step. If at the previous stage you need to train concentration on a specific point, then here it is the other way around. The main thing – meditation – the ability to distract from everything, to suppress the “internal noise of thoughts.”

Dhyana – contemplation, a stage similar to the previous one. But the level is higher.

Samadhi is the final step. Bliss stage. Nothing better can be imagined.

Asanas and their stages

If you remember, asanas in Ashtanga-vinyasa yoga are performed in a complex – with ligaments. Let’s analyze the process, steps:

1. Breathing. He is given increased attention in this direction. Especially when entering and exiting asanas.
2. Vinyasa – the very connections between asanas, thanks to which the direction dynamics is preserved.
3. Bandhas are energy locks that are installed to hold psychic energy in the right parts of the body.
4. Drtshi – concentration of attention on one of the 8 points. Options are possible: on the tip of the nose, on the interbrow – the “third eye”, on the navel, on the fingers, on the big toes, to the right and left, on the palm, in the sky.

The ashtanga vinyasa yoga sequence is thus clear and dynamic.

2 types of yoga practice

Despite the fact that ashtanga vinyasa yoga is asanas in a clear sequence, there are options for direction. This is:

• Mysore class;
• ice class.

Further about them in detail.

Mysore class

Note that in yoga classes, usually everyone does the same thing. But not in the case of Ashtanga. The teacher assesses the level of development of the student and gives him feasible tasks. That is, there is no need to be afraid that they will immediately force you to perform all asanas in bundles, as expected. It will not happen. Everything is gradual. First – the basics, then – asanas. Next – ligaments, breathing, energy locks and everything else.

Beginners may be confused by chanting a mantra before class. Do not be afraid, spells from the field of black magic are not pronounced here. Quite the opposite. The mantra contains words, more precisely, sounds that carry positive, tune in to effective work with the body and spirit.

Mysore class is recommended for beginners, because there is no need to chase anyone. You can work at your own pace. The rush in yoga classes greatly confuses, interferes with concentration or meditation.

Ice class

With this type of practice, everything happens traditionally:

• everyone performs the same asanas;
• the teacher gives commands, calls the ligaments, indicates when to inhale and exhale.

Ice class is more suitable for those who have experience in ashtanga yoga.

What kind of music is suitable for practicing

There is an opinion that the practice of ashtanga vinyasa yoga does not need music. Because asanas are performed not only in dynamics, but also with meditation. This is not about those cases when beginners are engaged under the clear guidance of a coach. If asanas have not yet been mastered, there are problems with the ligaments, then music will help.

You can find whole playlists on the Internet for classes. To name a few songs as an example:

• Karunesh – Calling Wisdom;
• Rattan Mohan Sharma – Surya Namaskar Mantra;
• Sri Satya Sai Baba (Embodiment of Love) – Gayatri Mantra.

It is worth listening to a dozen or two compositions and understanding whether accompaniment helps or hinders. It is impossible to give unambiguous recommendations on this issue.

Ashtanga yoga mantra

You can do without music. Many coaches are happy to do this, because they think that it is easier to concentrate, or, conversely, to relax. You can’t do without a mantra. It is sung at the beginning of classes. And at the end. This is a tradition.

If you join later, for example, during a Mysore class, you can sing the mantra on your own, not with everyone. If the text is not yet familiar, then you just need to say: “Thank you!”.

Of course, it is better to prepare for yoga classes, memorize the texts.

The opening mantra translated into Russian sounds like this:

“Om.

I bow down at the lotus feet of the teachers,

Who have revealed the evil knowledge about the atman.

Those who have achieved the highest good, like forest healers,

Neutralizing the deadly poison of illusions

Sansaric existence.

from the shoulders in the form of a man,

He who holds a sea shell in his hands,

Throwing disc and sword,

One thousand-headed and enlightened

I worship Patanjali.

Ohm.

Closing mantra:

“May goodness protect and guide generations.

Let the rulers rule with justice.

May cows, brahmins and people

be in perpetual prosperity.

May the rains come in time,

May the earth give birth in abundance.

May this country be free from shocks,

And may those who know the truth be free from fear.

Let those who do not have sons have sons,

Let sons have grandchildren.

Let those who are poor get rich.

May a man live a hundred years.

Om, peace, peace, peace.

Apparently, mantras help to tune in the right way, for good, positive.

Clothes, mat and practice space

Get ready for the first class. For example, buy an outfit.

Requirements for him:

• in size, shapeless will not fit, too tight – too;
• from natural fabrics. It is best if it is cotton;
• pleasant to the touch – so that nothing irritates;
• free of strong chemical odors;
• is strong – after all, in order to perform asanas, you have to strain;
• washable easily.

Brand, price – it doesn’t matter. Yoga teaches the rejection of money-grubbing – just in case, we remind you.

The mat must not:

• stretch;
• slide;
• have bevelled edges;

For Ashtanga yoga, it is better to buy an eco-friendly mat 20-30 centimeters more than the practitioner’s height. This requirement is relevant, because the classes are held in dynamics.

The ideal mat thickness is 6 mm.

There are no strict rules or space requirements for yoga. Everyone can choose their own place. Ideally, this is a specially prepared room with a personal mentor. There is one in the fitness club La Salute on Taganka.

Important aspects of vinyasa yoga for beginners

The first thing to do is to consult a doctor. The specialist will give an opinion, tell you whether it is possible to practice yoga, in particular, vinyasa.

If health allows, then you need to choose a mentor. What to look for:

• experience;
• reviews;
• impression from the conversation with the teacher.

At La Salute, experienced yoga teachers will help you prepare for your classes and get off to a smooth start. Get in touch and get in touch!

Next, choose clothes, buy a rug and accessories. You can buy Desikachar’s book “The Heart of Yoga” to understand more deeply what you have to do.

It is important to evaluate your level of physical fitness. If he is not very, it is not necessary to refuse classes. There is a Mysore class. It is also important to decide why these practices are needed. When the target is visible, it is clear where to move.

Conclusion

Vinyasa yoga is an interesting path to harmony through muscle development, stretching, body alignment, thought ordering, meditation and energy concentration. You can practice on your own, but for this you need to have at least minimal knowledge about yoga.

It is more efficient to walk the path of self-improvement under the guidance of a mentor. An experienced person helps to go through all the steps of ashtanga yoga quickly and correctly. In the La Salute fitness club in Moscow, everyone can find such a mentor and get the most out of their practices.

Introducing the slow flow of yoga and its benefits

The term vinyasa comes from the Sanskrit term Nyasa, meaning “to place,” and the prefix vi, meaning “in a special way.” This is a modern style of yoga that is a continuation of the Ashtanga yoga tradition.

HISTORY OF VINYASA YOGA

Vinyasa yoga dates back to 200 BC. However, the style is based on the teachings of Sri Krishnamacharya at the end of the 19th century. His theory was that the movements between postures are as important as the postures themselves.

Instead of putting the body in a pose and then shifting your attention to the breath, the practice of vinyasa yoga is all about continuing to take deep breaths throughout the session. Modern vinyasa flow yoga is best described as a version of ashtanga yoga that is free and does not follow the structure of the ashtanga vinyasa yoga series. It is a continuous flow that links the various poses, forcing you to move from one pose to another. Pattabhi Jois popularized this style at the end of the 20th century and discovered in the 1948 in Mysore Ashtanga Yoga Research Center. Officially named Mysore since 2014, the city is known for its stunning Mysore Palace.

WHAT TO EXPECT FROM YOUR VINYASA YOGA CLASSES

Many vinyasa yoga classes follow the structure of the initial Ashtanga series. This starts with Suryanamskara A and B. After that, the teacher includes his own variations of postures, which merge into a sequence. Many classes also do the standing series of the Ashtanga tradition and end with the traditional closing sequence. Also, a variation of the sun salutation will probably be included in the lesson. However, there is no fixed series. Your yoga sessions will always be a little different and the changing program is a great opportunity to learn asanas. You will likely find balance poses, lying down poses, forward folds, back bends, and more.

THE BENEFITS OF VINYASA YOGA

There are a number of benefits you can expect from regular Vinyasa Flow. However, here are four ways to improve health that the rapid flow has to offer:

1. Weight Loss : The rapid sequence of poses associated with breathing technique makes this exercise an excellent form of cardio. During vinyasa practice, your heart rate will increase, which is necessary for the body to burn calories. Moderate exercise burns fat and strengthens the body by activating numerous muscles in one pose. For best results, practice vinyasa several days a week.

2. Heart health : Vinyasa yoga is a cardiovascular exercise that promotes heart health. It lowers blood pressure and slows down the heart rate, which is beneficial for people with heart disease or high blood pressure. In addition, yoga helps lower cholesterol levels and supports immune system function.

3. Strengthening and toning muscles : Vinyasa is one of the best yoga styles for toning muscles. Many poses, including upside down dog, upside down dog, and plank pose, help strengthen the upper body. Standing poses are especially effective for strengthening the hamstrings, quadriceps, and abdominal muscles. Almost all vinyasa postures effectively develop core strength.

4. Mental health : Many peer-reviewed studies show that vinyasa is effective in relieving stress and calming the mind. People suffering from anxiety and depression can use the practice of vinyasa yoga to improve their mental state through regular exercise. In one study, university students suffering from anxiety and stress underwent a six-week yoga and meditation program. This program consisted of one weekly 60-minute vinyasa flow session followed by meditation. The results showed that their anxiety and stress scores dropped significantly, and their mindfulness increased significantly.

PRACTICE OF VINYASA YOGA

Here is the basic sequence you can expect in a Vinyasa Flow class:

above the wrists, head in line with hips, toes tucked under, and legs straight. Try to pull the navel into the spine to keep the core active while the hips are raised. Stretch your heels to the back of the mat and feel how all the muscles are involved.

• Benefits of : Plank is a huge health benefit. These benefits include strengthening the core, improving muscle definition, and increasing metabolic rate. In addition, it improves posture and reduces back pain.

• Risks and contraindications: Although rare, planking can cause inflammation of the cartilage that connects the sternum to the rib. This condition is known as costochondritis.

Chaturanga : From the position lying on the floor, exhale and look up to the top of the mat. Shift your weight forward so your shoulders are in front of your wrists. Maintain a plank position by bending your elbows straight back, half way, and pressing your elbows into your ribs. Hold this position for a moment.

• Benefits : This pose strengthens and develops the arms, abs, wrists and lower back. In addition, it strengthens the muscles that surround the spine, maintaining good posture.

• Risks and Contraindications : Practitioners with an elbow, shoulder, or wrist injury should avoid this pose. Also, if you are a menstruating woman or pregnant, you should not practice this pose. You can modify the pose by placing your knees on the floor.

Upward Dog : turn your toes so that the tops of your feet are on the mat, keep your legs straight and tight, straighten your arms and feel your chest pull up through your arms. Press the tops of your feet into the ground so that your knees, hips, and pelvis are lifted off the mat. Press your shoulders down, away from your ears.

• Benefits of : This pose opens the chest and strengthens the entire body, including the core, arms and legs. It aligns the spine and energizes the kidneys and nervous system.

• Risks and Contraindications : People with back, arm, hip or shoulder injuries should avoid this pose. Pregnant women or those who have recently had abdominal surgery should not do the upward facing dog exercise.

Downward Dog : Pull up your toes, transfer your weight to your hands and lift your hips up and back. Keep your arms straight, palms in front of your shoulders. Stretch your spine by lifting your hips toward the sky and pulling your navel toward your spine. The heels should lift slightly off the mat.

• Benefits of : This pose develops strength and tones the arms and legs. It also opens up the shoulders and chest to help improve posture. Finally, it lengthens and stretches the hamstrings and calves.

• Contraindications : If you have a wrist or shoulder injury, or are in late pregnancy, it is best not to practice Downward Facing Dog. In addition, those with high blood pressure or headaches should change position.

Ashtanga Yoga

During vinyasa yoga, you quickly move from one posture to another. A fast pace increases your heart rate, making it one of the most effective types of yoga for burning calories. It is estimated that vinyasa burns about 400-500 calories per hour. If you are new to yoga, you will likely burn more calories than experienced yoga practitioners as the poses will be more difficult for you.

CAN BEGINNERS DO VINYASA YOGA?

Yes, beginners can do vinyasa yoga and we encourage them to give it a try. The fluid style gives practitioners flexibility, strength, breath work, concentration and a bit of meditation. These qualities make it a great start for beginner yogis.

IS VINYASA YOGA CONSIDERING CARDIO?

Yes, vinyasa yoga is considered cardio. The fast pace and physically demanding poses make it the perfect activity for a light, intense cardiovascular workout. This is a suitable method of regular exercise.

CAN VINYASA YOGA HELP IN WEIGHT LOSS?

If your goal is to lose weight, vinyasa is the best yoga style for that. It effectively burns calories and fat. Graceful and fast transitions form a sequence associated with breathing, increasing the heart rate and burning calories.

IS VINYASA YOGA SAFE DURING PREGNANCY?

Yes, vinyasa yoga is safe during pregnancy with your doctor’s approval. With some modifications, you can practice vinyasa yoga during the third trimester. If your body is accustomed to regular exercise, you may even be advised to continue exercising during pregnancy.

WHAT IS THE DIFFERENCE BETWEEN VINYASA YOGA AND HATHA YOGA?

Vinyasa yoga and hatha yoga are the two most popular styles of yoga in Western society. Vinyasa practice is a fast-paced flow that focuses on connecting breath with movement. You can expect that throughout the practice you will keep moving and not holding the postures. On the contrary, Hatha exercises are carried out slowly, with emphasis on breathing, holding the posture and stretching. If you are new to yoga and are looking for a slow paced and relaxed learning environment, hatha yoga may be for you. If you’re looking for something more physically challenging, Vinyasa yoga is the way to go.

ANAHANA YOGA RESOURCES

YOGA WIKIS

Yoga Wiki

Pranayama Yoga

Hatha Yoga

Restorative Yoga

Gentle Yoga

Yin Yoga

Ashtanga Yoga

Vinyasa Yoga

Kundalini Yoga

Nerve String

Yoga for Runners

Chair Yoga

Hot Yoga

Bikram Yoga

90 008 YOGA BLOGS

How to clean a yoga mat

What is goat yoga?

Kundalini Awakening

Online Yoga Classes

Private Yoga Classes

RESOURCES

Difference Between Hatha and Vinyasa Yoga.

Yoga Health Benefits: Flexibility, Strength, Posture, and More.

Downward-Facing Dog: How to Practice Adho Mukha Svanasana.

Tips for Adapting Your Vinyasa Practice During Pregnancy.

What is Vinyasa Yoga? History, Elements, Characteristics | Arhanta Blog.