![]() ![]() I repeat the standing sequence at least two times when I teach vinyasa yoga. As mentioned, in vinyasa yoga, standing asanas are linked to form a dance-like flow.ĭepending on the yoga teacher, you might hold each pose for 5 breaths before moving to the next one, or you may follow the same “breath to movement” style as in the sun salutations. Standing SequenceĪfter a few sun salutations, your body will be warm enough to move into the standing poses. For example, you can add “knee to nose pose” to build core strength, swap upward dog for cobra pose, or practice high lunge instead of warrior 1. Surya Namaskar B is an extended version of the above with a couple of additional postures warrior 1 and chair pose.Īlso note that as vinyasa yoga teachers do not have to teach the sun salutations the traditional way, they may instruct a modified variation. Mountain Pose (Tadasana) – Exhale to release the hands by the sides.Upward Hands (Urdhva Hastasana) – Inhale to rise.Standing Forward Fold (Uttanasana) – Exhale to fold.Halfway Lift (Ardha Uttanasana) – Inhale to step or jump forwards.Downward Dog (Adho Mukha Svanasana) – Exhale to press your hips up and back.Upward Facing Dog (Urdhva Mukha Svanasana) – Inhale to straighten your arms and arch the spine, with the hips and knees hovering off the ground.Four-Limbed Staff Pose (Chaturanga Dandasana) – Exhale to step or jump back to plank and lower your body halfway to the floor.Halfway Lift (Ardha Uttanasana) – Inhale to straighten your spine and lift halfway, bringing your fingers to the shins.Standing Forward Fold (Uttanasana) – Exhale to fold forwards from the hips.Upward Hands (Urdhva Hastasana) – Inhale to sweep your arms overhead.Mountain Pose (Tadasana) – Feet together, thighs and core engaged, and spine lengthened,. ![]() Surya Namaskar A features the following postures: For example, I like to do 3 of Surya Namaskar A, then 2 of Surya Namaskar B. In vinyasa yoga, you can practice Surya Namaskar A, B, or the Hatha variation or combine a few rounds of each.ģ to 5 rounds of any variation are usually sufficient. Sun SalutationsĪfter a few warm-up poses, you come to standing to begin the sun salutations. If you are doing a one-hour practice, this section will typically last about 5 minutes. Typical poses you will find at the start of a vinyasa practice are: However, you must begin your practice with gentle stretches and movements to warm up the muscles and open the joints. Still, this style has total freedom, so you can start standing, reclined, or prone. While many yoga styles like Ashtanga or Bikram start standing, Vinyasa yoga typically begins seated. In the following sections, we’ll explore each part of a vinyasa yoga sequence. While Vinyasa yoga doesn’t follow a set sequence, every vinyasa class follows the same basic sequencing structure. How Is a Vinyasa Flow Sequence Structured? However, because vinyasa teachers have freedom for creativity, many like to incorporate different things, such as pilates moves or poses from newer yoga styles. Moreover, vinyasa yoga poses are creatively linked together, making the flows almost “dance-like.” Many Vinyasa students adore this style as it feels like a moving meditation and has many benefits for the body and the mind.Īs Vinyasa originates from Hatha yoga, you’ll find many of the same asanas. Vinyasa is a flowing, dynamic practice where you often stay in one pose for one breath rather than five or more breaths.Īside from having a quicker pace, Vinyasa flow focuses more on the transition between the postures rather than the asanas themselves. Vinyasa yoga is best described as a modernized version of traditional Hatha yoga. What Is The Difference Between Hatha And Vinyasa Yoga? 3 Tips For Creating An At-Home Vinyasa Practice.2 How Is a Vinyasa Flow Sequence Structured?.1 What Is The Difference Between Hatha And Vinyasa Yoga?.
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