What the heck is Vinyasa Yoga?

If you have found yourself asking this very same question - I put together a quick synopsis for you to get a better understanding of this style of yoga. The word Vinyasa in Sanskrit (the ancient language of India) translates as “to place in a certain way,” and highlights the importance of purpose or intention in this movement practice. This in essence is my favorite part of practicing yoga…. intention. It encourages listening to your body and adjusting as needed (purposefully) to find your right level of challenge and comfort as you strive for your optimal existence.

The Vinyasa flow, or sometimes just called the Vinyasa, is a short sequence of poses (including Downward-Facing Dog, pictured here) that are often the linking sequence of yoga poses practiced throughout Vinyasa class. Photo by Ginny Rose Stewart on Unsplash

What is the Vinyasa?

Within a Vinyasa class, self awareness is taught and developed using breathwork, movement, stretching and relaxation. There are a variety of yoga poses practiced while breathing with the transitions of movements. The Vinyasa flow, or sometimes just called the Vinyasa, is a short sequence of poses -- Plank, Chaturanga, Upward-Facing Dog, Downward-Facing Dog -- that are often the linking sequence of yoga poses practiced throughout class.

This repeated mini sequence (or a variation of your choice) activates muscle groups throughout the whole body and bends the spine into both flexion and extension. Pair this full body movement with the rhythm of your breath, your blood is pumping - endorphins are releasing, and it's easy to see why Vinyasa yoga is so immensely enjoyed.

What are the benefits?

Students who practice vinyasa yoga experience improved range of motion and reduced pain levels. They feel better, not only physically, but also mentally with happier moods and less perceived stress. Many report increased levels of strength, balance, and flexibility meaning they are less likely to suffer injury caused by these deficiencies. And as an added benefit, these students become apart of a community of others with like-minded goals of self acceptance.

Here is a clip of the Vinyasa flow sequence. Notice it starts and ends standing and would repeat in cycles;

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Vinyasa yoga, being a steady paced class, is particularly useful for those who have difficulty escaping their thoughts and need the steady, mindful exhaustion of movement to stay attentively present in their body, preventing overthinking. Because of the energy and focus demanded of you in yoga, it greatly reduces anxiety and stress for those who practice.

What is this for?

The significance of a physical practice is that it is considered to be a preparation for the more advanced/ evolved yoga practice… being able to sit for longer periods of time in meditation. Keep in mind there is no expectation of timeline and may be a lifetime of practice, there is no rush to evolve at any pace but your own. Similarly, developing this patience for your own growth is also paramount to your growth.

What if I have limitations?

When I teach Vinyasa Yoga, I often offer modifications or ways to adjust the accessibility of poses to help meet students where they are. So while you are working up to a full chaturanga, which takes a good amount of tricep and abdominal strength, we can lighten the weight by lowering the knees to the ground. This allows you to develop the strength needed while practicing proper alignment of a chaturanga and perhaps eventually do a version with your knees lifted. Modifying essentially allows someone to experience the yoga pose, without the obstacle.

Another modification that could be made to the Vinyasa flow sequence is adapting it to be done from a sitting position instead of on the yoga mat. This is great for individuals with mobility limitations and allows them to experience the benefits of vinyasa yoga. This is another reason I love the practice is the endless creativity it both allows and requires to meet the varying needs and wants of students.

In addition to incorporating a chair, you could incorporate a variety of other props to assist your practice such as a Yoga Strap.

Whether you are drawn to a group yoga class or private sessions - I highly recommend adding Vinyasa Yoga to your repertoire of movement and personal development. Its an incredible way to better connect to both your mind and to your body.

Looking for more yoga sequences? Check out 6 Grounding Poses for Self Love.

Just getting started? Read "Starting a Home Yoga Practice."

Photo by Anthony Reungère on Unsplash