Vinyasa Yoga

Vinyasa Yoga: A Beginner’s Guide

In the world full of competition, we put a lot of effort into our work. No matter what we do our aim is always to get better and better. To be the best, we have to be mentally calm and physically active. One of the best yoga practice that you can stick consistently is Vinyasa yoga.

To achieve fitness goals we already have gym subscriptions, and to be peaceful at the mental level we have a lot of meditation sessions planned. But it is not necessary to always spend money to achieve anything, with simple yoga practices you can observe drastic changes within you. 

Vinyasa yoga poses are designed in such a way that they will help you to be fitter and mentally calm. 

The vital question that pops up in your head is what is vinyasa yoga? To find the answer to this and other such questions keep on reading the article.


Vinyasa yoga is just a diversion of ashtanga yoga, ashtanga yoga was popularly practiced in Mysore, India. A famous yoga teacher named Tirumalai Krishnamacharya used to teach yoga in a school, his yoga practices were popular during that period. 

  1. Pattabhi Jois was one of Tirumalai Krishnamacharya followers and he created Vinyasa yoga which is inspired by ashtanga yoga. Jois always considered Yoga was a flow of energy, he believed that yoga is all about creating a flow of body by just observing over breathing patterns.  That is why he also calls Vinyasa yoga as a moving form of meditation.

Tirumalai Krishnamacharya always had a bigger picture in his mind, unlike Jois’ method of vinyasa yoga, Tirumalai Krishnamacharya made vinyasa yoga very personalize for all of his students. 

He believed yoga has the power to deal with all the aspects of life. So according to the need of his students, weather work stress, health problems, or seeking the meaning of life, Tirumalai Krishnamacharya created personalized Yoga poses for them. Now vinyasa yoga is briefly classified into 4 different ways to achieve your ultimate results.

Vinyasa Yoga is all about holding the right position of the body so that you can become a receiver of energy. In vinyasa yoga, you have to move from one pose to another seamlessly using the most powerful tools: the breath. Due to such seamless movements, Vinyasa yoga is also known as Flow yoga.

Various Steps and Poses of Vinyasa Yoga

Vinyasa in simple words can be explained as the alignment of your body. When you are holding any particular pose and by using your breath you move from one pose to another, it helps to keep your body in a flow. Hence it is also known as vinyasa flow yoga. 

Most common practices which are termed as vinyasa yoga are posing in chaturanga and then seamlessly moving to an upward-face dog and finally arranging your body in the shape of a downward-facing dog. As vinyasa yoga is not any particular set of exercises you can even consider power yoga as a form of a vinyasa yoga sequence.

Some people also consider the best combination of practicing vinyasa yoga is to alternatively practice Ashtanga yoga, Jivamukti yoga, prana yoga, and Baptiste yoga. However let us talk about the most commonly practiced steps of vinyasa yoga:-

Step 1:- Chaturanga

This is a very simple step, first of all, get into the position of a push-up, and as you exhale just go down slowly. 

Position:- Pushup

Breathing pattern:- Exhalation.

Step 2:- Upward facing dog

In the same motion from the first step do a stretch that involves the core, this is known as upward face dog or also known as cobra stretch. Remember as you move your core and upper body inhale as much as possible.

Position:- Cobra Stretch

Breathing Pattern:- Inhalation

Step 3:- Downward Facing Dog

While exhaling the breath try to form the shape of a pyramid. Once you form that shape and your calves are well stretched than touch your feet to the ground. Repeat step 1.

Position:- Pyramid Hold

Breathing Pattern:- Exhalation

Repeat the above steps according to your fitness, a minimum reputation of 3 sets is enough. Just keep in mind the breathing pattern goes from exhalation to inhalation and again exhalation. It is a very simple exercise so that you can do it daily within a few minutes. So there is no need to search for any excuses just start doing vinyasa yoga and see amazing changes in your life

See Other Yoga For Beginners: Ashtanga Yoga

Is Vinyasa Yoga Good if You are a Beginner 

It is a simple set of exercises anyone above the age of 9 years is capable of performing such yoga practices. Sometimes due to medical conditions doctor advice to avoid such stretches, so before doing any kind of yoga or exercises just confirm it with your doctor. 

The yoga postures are simple yet effective so you can definitely try it out, even as a beginner. You can perform this yoga at any time but to get the best results try to do it with an empty stomach (don’t eat anything at least 30 mins before doing power vinyasa yoga)

What are the Benefits of Vinyasa

It helps to increase your flexibility, concentration, stamina and strengthens your core. If you perform ashtanga Vinyasa yoga in the morning you will feel energetic throughout the day. Some other benefits are:-

  • Increase your endurance
  • Mental and physical stability.
  • Reduces anxiety and stress
  • Good for cardiovascular muscles.
  • Strengthens your immune system.
  • Gain stronger bone and lung immunity.
  • Rejuvenate fresh oxygen to every muscle of your body.
  • Burns calories.
  • Increases metabolism.

Final Words

Vinyasa yoga is one of the simple, common, effective forms of yoga. Many people practice it because of its excellent results. It has various names like Ashtanga Vinyasa yoga, vinyasa flow yoga, and power vinyasa yoga. All these are almost the same practices and give great results to your mind and body.

Leave a Comment

Share via
Copy link
Powered by Social Snap