Yoga Novice’s Guide to Vinyasa Yoga

With time yoga evolved into different styles. There is Hatha, Ashtanga, Kundalini, and Yin yoga. All these offer your body and mind different health benefits. Some help you develop muscular strength while others improve your flexibility. But it is Vinyasa yoga that stands out from the rest.

Vinyasa yoga is a set of four yoga asanas you practice in a flowing sequence. You practice this yoga style with deep breathing. Do you know what is a Vinyasa flow? The information below has the answer.

Vinyasa Yoga Flow

The Vinyasa flow sequence comprises of four yoga asanas. These are:

  • Plank pose
  • Chaturanga pose
  • Upward Facing Dog pose
  • Downward Facing Dog pose

Each of these vinyasa yoga poses connect with each other through inhale or exhale. Now let us take a look at how you can practice the Vinyasa flow.

Steps to Practice Vinyasa Flow

  • Start in the Plank pose. Keep both hands under your shoulders. Push both your toes into the ground. Keep both heels back.
  • Engage your core muscles. Make sure your body is in one straight line.
  • Inhale. Do the Chaturanga on exhale.
  • Shift your whole body forward. Come onto your tip toes. Keep your shoulders over your wrists. Hug your elbows in towards your sides. Lower down halfway till your elbows form a 90 degree angle.
  • Do not lower down to the ground. Push into the Upward Facing Dog pose with an inhale.
  • Roll onto the tops of your feet. Push your hands to lift up through your chest.
  • Roll both your shoulders down and back. Keep your knees and legs off the ground. Engage your legs.
  • Flip your feet. Retuck your toes while pressing your hips back and up to come into the Downward Facing Dog pose on an exhale.
  • Spread your fingers wide. Push your hands evenly into the ground. Lengthen your chest back in between your arms towards your legs.
  • Straighten your legs with both heels sinking into the ground.

Following these steps as described above opens a world of benefits for you.

Vinyasa Yoga Benefits

Given below are some of the best Vinyasa yoga benefits.

  1. Strengthens the Core

Both Plank and Chaturanga pose help you develop solid core stability. Thus, the more you do these two the stronger your core muscles become.

  1. Helps Prepare for Advanced Poses

One of the major vinyasa yoga benefits is these prepare your body for advanced yoga poses. Inversions and arm balances become easier when you have well-developed core, arm, and wrist strength.

  1. Strengthens Arms & Wrists

Contraction of your arms in Chaturanga and extending them in Upward Facing Dog helps you develop strength and stretch. These put weight on your wrists. It might feel a bit intense first but does help you build wrist strength. It also makes performing arm balances easier.

  1. Strengthens Back Muscles

Another vinyasa yoga benefits is its ability to make your back flexible. Holding Chaturanga pose requires back strength. On the other hand, the Upward Facing Dog offers an intense backbend. Both of these work to strengthen your back muscles.

  1. Improves Body Posture

Do you know that you can practice vinyasa yoga for weight loss? Yes! A stronger core protects your lower back. The Upward Facing Dog improves shoulder flexibility. Moreover, a stronger core means less belly fat.

  1. Stretches the Entire Body

The Upward Facing Dog pose in Vinyasa yoga gives your legs, core, and shoulders a good stretch. On the other hand, the Downward Facing Dog lengthens your hamstrings and back. In short, a few Vinyasa sessions gives your entire body a good stretch.

But, a question that comes to the mind of many yoga practitioners is – Is Vinyasa yoga hard for beginners?

Is Vinyasa Yoga Hard for Yoga Beginners?

If you do not have experience with yoga then sign up for a Beginner’s Vinyasa class. Vinyasa yoga involves fast-moving flows. Thus, it is super-important for you to know the right alignment for every pose. Signing up for a beginner-level Vinyasa yoga class gives you a chance to understand everything about this yoga asana.

To learn Vinyasa yoga means to experience the many Vinyasa yoga benefits by learning it from an experienced yoga teacher.


The Vinyasa yoga offers your body a good level of cardio workout. Join a certified yoga school to learn this yoga style from experienced yoga teachers.