Vinyasa yoga is a style of yoga in which postures are strung together to form a flowing sequence of movements. Vinyasa means moving with the breath, and Vinyasa Flow, often called flow yoga, is a style of yoga that focuses on transitions and movement, spending less time in fixed poses.
Benefits of Vinyasa Yoga
Increased Range of Movement: Vinyasa Yoga exercises the entire body and increases your range of motion by moving in ways you wouldn't normally use.
Improves cardiovascular health: Vinyasa is great for improving cardiovascular health because it is generally fast-paced. Moving with your breathing increases your heart rate and generates heat.
Build strength: Continuous flow yoga practice can help you strengthen muscles throughout your body. In flow yoga, you work all parts of your body, which means you'll build balance and strength.
Relieve stress: Rhythmic movement will help calm the mind and allow you to focus within. In this way, flow yoga can help you connect your mind and body, calm your nervous system, and help relieve stress and anxiety.
Basic Flow Yoga Sequence
When you first start moving with your breathing, you may find it difficult. Many practitioners, especially beginners, have trouble breathing when the speed increases. If your breathing is messy, your movements will also be messy. At this time, you need to: relax and extend your breathing, feel your body, use equal force, and the more relaxed you are, the lighter you will be.
The second thing is to listen to the voice of your body and find your own rhythm, so as not to harm your body. Your body is the best teacher.
Breathing is the bridge between body and consciousness. Once you learn to control your breathing, you can control your body's rhythm and body awareness. The pace of the class is fast, but it gives you a chance to find the connection between your body and your breathing.
Eventually it will feel more natural and you will find that you instinctively breathe in and out through certain transitions and postures.
Try this sequence at home to explore finding rhythm in your breathing (you can use a yoga block to assist you as you fold forward.)
- Inhale in Mountain Pose, stretch your hands upwards
- Exhale and fold forward
- Inhale to lengthen the spine and look forward
- Exhale as you step back and place your hands flat on the mat
- Continue exhaling into Downward Dog
- Inhale as you lift your legs into Single Leg Downward Dog
- Exhale and bring the knees to the outside of the elbows
- Inhale to return to single-legged downward facing dog
- Exhale and bring the knees to the chest
- Inhale to return to single-legged downward facing dog
- Exhale and bring your knees to the inside of your opposite elbows
- Inhale to return to Single Leg Downward Dog
- Exhale and bring your feet between your hands
- Inhale to lift up into Warrior ll
- Exhale Reverse Warrior
- Inhale lift up, exhale hands return to mat
- Inhale to do plankExhale to chaturanga
- Inhale Upward Dog
- Exhale back to Downward Dog
- Inhale, raise your leg to single-leg downward dog
- Exhale, bring your foot to the top of the mat
- Inhale, bring your other foot back, and exhale there
- Inhale, raise your body and return to Mountain Pose
Finally, I will share with you a few common flow yoga sequences. Save them and practice slowly!
The first set is suitable for beginners and can be used for morning exercises and warm-ups
The second set can strengthen the core and open the hips
The third set enhances the whole body strength
The fourth set opens the hips and strengthens the legs
The fifth set is mainly for flexible spine Exercise upper body
The sixth set of horizontal fork exercises
The seventh set is vertical fork exercises
The eighth set mainly opens the hips
The ninth set increases balance and stability
The tenth set, the last set is for Ga people with good core strength
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