It is the fastest-growing yoga style in the world. It’s a form of flowing, dynamic yoga that emphasizes breath and movement.
If you want to learn more about Vinyasa yoga, read on!
This blog gives you the latest info on this exciting form of exercise. You’ll learn all about the history of Vinyasa, the benefits of Vinyasa, how to do a vinyasa flow workout at home, and much more!
Let’s get started!
What is vinyasa yoga?
The word Vinyasa is of two words. Nyasa means “to place,” “special order,” and vi, which means “specially.” In the Sanskrit language, Vinyasa has several meanings; however, in yoga, Vinyasa can best be translated a special way or a Special order.
It is a practice with a theme or goal that consists of poses that are linked and associated. Vinyasa describes the progression and continuity of asanas.
Vinyasa is used in Ashtanga Vinyasa Yoga to describe the seamless transitions from one posture to the next, including the well-known jump-backs and jump-throughs.
The most typical application is to specify a linking sequence that is timed to the breath and moves you from one pose to the next. Instead of being a sequence of different postures, the practice becomes a flow timed to the breath.
Because it does not conform to the formal structure of K. Pattabhi Jois’ Ashtanga Vinyasa series, Vinyasa Flow Yoga (also known as Flow Yoga) is best defined as freestyle Ashtanga Vinyasa.
Many Vinyasa Flow classes follow the Ashtanga Primary Series' basic format, beginning with Suryanamskara A and B and then offering varied sequences after that.
Vinyasa Flow classes do not follow a strict series of postures, and there are no held poses. The instruction is very fluid and spontaneous, not regimented.
History of Vinyasa Yoga
Vinyasa is a contemporary yoga technique that evolved from the Ashtanga Vinyasa Yoga lineage.
It has grown and evolved into a wide range of forms and variants worldwide.
While Ashtanga (also known as Ashtanga Vinyasa Yoga) is recognized for its rigid rules and procedures, general vinyasa sessions are more open-ended.
What is vinyasa yoga good for, and what are its benefits?
Vinyasa is an intense cardiovascular workout. It burns plenty of calories, builds lean muscle, and men or women of all fitness levels can do it.
With Vinyasa, you sculpt both the inside and outside of your body. Let's look at the benefits of vinyasa yoga in more detail.
- Vinyasa yoga counts as cardio: The Vinyasa is vigorous, burning the maximum amount of calories.
- It makes you flexible: Vinyasa yoga’s aerobic and muscular requirements make you relaxed and robust all over the body, including the flexibility in your hamstrings and calves.
- It strengthens your core: The abdominals, lower back, and glutes muscles get a good workout due to the dynamic poses.
- Relaxes you and calms your mind: The body becomes relaxed and calms the mind during the Vinyasa due to the rhythmic breathing pattern.
- You will have better emotional stability: Vinyasa is perfect for students who want to improve their emotional stability, such as dealing with stress and anger.
- It has cardiovascular benefits: Vinyasa yoga offers cardiovascular benefits. The breathing techniques activate the parasympathetic nervous system, which encourages a relaxed state.
- You can do it anywhere: Vinyasa yoga can be performed anywhere, anytime, with no equipment needed.
- It improves posture: Vinyasa yoga improves posture as the stretch trains the body to extend.
- It improves sleeping patterns: Vinyasa helps you to sleep better, as it helps relaxation.
- Improves digestion: Vinyasa yoga helps improve digestion because it improves circulation and helps make the organs more efficient.
Vinyasa yoga for beginners
If you’re new to vinyasa yoga, you might be overwhelmed by the variety of positions you’ll encounter. There are thousands of various stances to choose from, each with its own set of advantages.
Rather than getting bogged down in learning stance after pose, concentrate on these fundamental Vinyasa Yoga poses.
A child’s pose is a stress-relieving pose that helps stretch your hips, thighs, and ankles. It’s also a terrific way to focus on your breath, which is an integral part of my yoga practice. You must avoid this pose in case you have a knee ailment.
The Cat/Cow pose is particularly effective for vinyasa workouts because it stretches your spine, shoulders, and chest. This pose also strengthens your back muscles.
Standing Forward Bend pose
It is a soothing stance. It aids in the reduction of tension, anxiety, and exhaustion. Stretch your hamstrings, calves, and hips while strengthening your thighs and knees with a standing forward bend. You must avoid this if you have a back, hip, shoulder, or leg ailment.
This pose works wonders for your hips, thighs, and glutes. It also boosts your energy levels. However, you must avoid this pose if you have high blood pressure, cardiac difficulties, or a knee or spinal injury.
Downward Dog Pose
This pose is excellent for reducing stress and recharging your batteries. It aids in the prevention of osteoporosis.
It will stretch your hamstrings, shoulders and calves. If you have carpal tunnel syndrome, or pregnant, or have high blood pressure, you must avoid this pose.
Boat Pose pose
Boat position is an excellent approach to strengthen your abdominal muscles. It also helps with digestion and balance.
This pose will stretch and strengthen your hamstrings while also strengthening your hip flexors and spine. If you have an injury to your abdomen, knees, hips, arms, or shoulders, avoid doing this.
The bridge position is beneficial for improving circulation and lowering stress levels. Stretching your chest, neck, hips, and spine is beneficial.
It will strengthen your chest, glutes, and hamstrings as well. If you have neck or knee pain or a back or shoulder injury, avoid doing this pose.
Savasana is a relaxation pose that lowers blood pressure, relieves stress and exhaustion, and relaxes the entire body.
If you have a back injury or are pregnant, avoid this pose or modify it according to your doctor's instructions.
These Vinyasa yoga positions are an excellent place to start if you’re new to yoga!
Best online vinyasa yoga classes
Here are some of the best online vinyasa classes available.
Online Yoga Classes by yoga holmes
It is a website that offers online yoga classes of various shapes and forms. You can choose whether to take a vinyasa yoga class or not, so it’s perfect for anyone! It has plenty of 5-star reviews, so it must be worth checking out.
You can check the website https://yogaholmes.com/ for more information!
Inspire vinyasa classes at inspiring yoga online
Inspire offers a wide range of classes. If you fancy being pushed to your limits, then go for this one! It’s a vinyasa yoga class that will push you to the limit! If you’re looking for something more chill, try out Vinyasa Flow.
Check out their website at https://inspireyogaonline.com/.
Yoga download is another website that offers an array of online yoga classes. It has several different vinyasa classes, which you can check out at https://www.yogadownload.com/.
Free vinyasa yoga videos
If you’d instead prefer to take a vinyasa class on your timetable, then you can! There are plenty of free online yoga classes available for you to use! There are some of the recommendations from youtube that are mentioned below:
45 Minute Everyday Vinyasa Flow Yoga Class by lululemon
It is a 45-minute vinyasa flow class that uses the vinyasa technique. It’s suitable for everyone, so it’s perfect for beginners!
Yoga for Beginners At Home (30 min) Vinyasa Flow by Fightmaster Yoga
It is a 30-minute video that features a vinyasa flow of yoga. It’s perfect for all of you who want to practice yoga at home! This video is suitable for anyone, so this will suit you perfectly if you’re new to yoga.
20 Minute Everyday Vinyasa Flow Yoga Class by lululemon
This video is perfect for all of you who want something short but enough. It’s 20 minutes long, so it’s easy to follow. Also, it’ll help you get started with Vinyasa, so it’s great for beginners!
30-Minute Vinyasa Yoga Flow with Ashton August
It is a 30-minute vinyasa flow class from Ashton. It’s her yoga practice, so it gives you an idea of what vinyasa yoga looks like.
5. Free Full-Length Vinyasa Flow with Robin Martin Yoga
It is a free vinyasa yoga class, so it’s great for those of you who want to try out the brand! It runs for 45 minutes, so it’s perfect for you if you’re looking for something longer.
Vinyasa yoga poses
There are two main types of vinyasa yoga poses. They are in the Primary Series, the intermediate series(also called Advanced), and the entire sequence.
The Primary Series is a set of six exercises that comprise six necessary poses, each with several variations.
They are the traditional beginning of the practice; they are also known as “the Mother” series in the yoga tradition.
Intermediate Series consists of an additional series of vinyasa yoga poses that you can practice after learning the primary series.
They are for students who have already developed strong vinyasa flow and deep physical strength.
In addition, there are higher levels of postures to work with advanced yoga students. Advanced vinyasa series also incorporates more advanced poses that become available once you master the beginner's level.
These postures help further to develop strength, control and concentration in the student.
Beginner Vinyasa Sequence
- Plank Pose (Kumbhakasana)
- Knees-Chest-Chin Pose (Ashtanga Namaskara)
- Cobra Pose (Bhujangasana)
- Downward-Facing Dog Pose (Adho Mukha Svanasana)
Intermediate Vinyasa Sequence
- Plank Pose (Kumbhakasana)
- Four-Limbed Staff Pose (Chaturanga Dandasana)
- Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
- Downward-Facing Dog Pose (Adho Mukha Svanasana)
Complete sequence vinyasa yoga poses.
The complete sequence combines the Primary and Intermediate series. It is a practice meant for advanced students who have been practising for a few years and perfected the Primary Series, and Intermediate Series poses.
In addition, it contains poses that are more advanced than those of both series combined.
What is Ashtanga vinyasa yoga?
Ashtanga Vinyasa yoga is a traditional type of yoga that is very vigorous and dynamic. When done correctly-
- it necessitates an excellent level of focus and concentration
- it generates an internal heat that cleanses and purifies
- it builds a robust and supple body and gives mental clarity
And those who devote their lives to it discover that the Ashtanga Vinyasa discipline allows them to make rapid progress and see tangible results.
Ashtanga Vinyasa yoga is a practice begun in the 1930s by K. Pattabhi Jois, who introduced it to the world at his Ashtanga Yoga Research Institute in Mysore, India.
Jois’s goal was to create a complete system of yoga that would help his students develop a more muscular body and mind and refined character and personality. In addition, he was trying to transmit the ancient wisdom of yoga in a way that suited the modern world.
The Ashtanga system has become popular across the globe, and there are thousands of practitioners trained in it all over the world.
What is Vinyasa flow yoga?
Vinyasa means “to move with the breath,” which a Vinyasa class is all about. Vinyasa Flow, often known as flow yoga, is a type of yoga that emphasizes transitions and movements rather than static positions.
Since I began teaching, Vinyasa Flow has been at the heart of my lessons, and I enjoy seeing individuals connect with their breath and discover that internal focus.
Although Vinyasa is a fast-paced and physically demanding practice, it can also be peaceful and soothing. Slowing down your transitions with deep inhales and gentle exhales is another way to move with your breath.
In contrast to other yoga forms such as Iyengar or Ashtanga, Vinyasa Flow classes do not follow a specific sequence or have a set number or kind of postures to complete.
As a result, no two classes are ever the same, and the sequences are frequently inventive and entertaining.
Different Types Of vinyasa Yoga
- Vinyasa Hot Yoga: Vinyasa is a style of yoga that involves a choreographed sequence of postures that flow from one into the next.
A vinyasa studio must have fans to keep the room cool, but otherwise, there is no set regimen or schedule for this type of practice.
This kind of yoga is prevalent in the West because it is easy to learn, and anyone can practice it.
- Warm vinyasa yoga is often practised in a hot room, but you may also do it in a heated room at a lower temperature.
Generally, vinyasa studios with hot yoga classes will have alternating rooms with mats to practice for different temperatures. Vinyasa flow yoga is an alternative and is usually more fast-paced and flow-oriented than regular vinyasa classes.
- Shakti vinyasa yoga combines traditional yoga positions with dance or spontaneous movement. A single person did not form it; therefore, there is no clear lineage or set of principles, but it is influenced by shakti’s concepts of creativity and self-expression.
- Gentle Vinyasa yoga is a challenging style of yoga that is usually practised in a hot room. That said, there exist other types of vinyasa yoga where the focus is on gentle movement and slow flow.
- power vinyasa yoga is a dynamic, energetic style of yoga in which students flow from one pose to the next while synchronizing their breathing with their movements.
Because this sort of yoga is conducted in a hot studio, it is a rigorous and stimulating form of exercise. One session combines strength, flexibility, balance, cardio, and physical and mental stamina.
Let us now look at the difference between Vinyasa and other yoga forms. We will do so by distinguishing the factors – style of yoga, the class and its duration, and so forth.
Hatha vs vinyasa yoga
Let’s look at the critical differences between Hatha and vinyasa yoga.
- With Hatha, each pose is held for a specific, period whereas, with Vinyasa, there are fast transitions from one pose to the next, so there is no stagnant period for any given pose.
- Vinyasa flow movements incorporate a host of body movements into flow sequences that are impossible to do in the same way with Hatha yoga postures
- Vinyasa is a more athletic form of yoga. In Hatha, the poses are static, focusing on holding them for a long time, whereas Vinyasa is more muscular, and the poses are dynamic.
The vinyasa flow focuses on extending this transition into a series of movements that are done quickly.
- With Hatha yoga, the emphasis is on strengthening and stretching muscles because these are necessary to balance and flexibility. On the other hand, vinyasa flow is about focussing on breathing.
- Hatha emphasizes control and concentration, while Vinyasa encourages spontaneity and creativity.
Yin yoga vs Vinyasa
Although Yin Yoga and Vinyasa Yoga are very different, they complement each other nicely.
- Yin yoga is performed mainly in seated or supine (laying down) positions and moves at a slower pace than vinyasa yoga.
- Vinyasa flow and yin yoga support each other well because Vinyasa is fast-paced and requires a lot of physical movement, while yin yoga is slow and training is minimal.
- Vinyasa flow also enables students to understand the practice’s more profound philosophy, which they can glean from Yin Yoga, such as visualization and meditation.
- Regular yin yoga practice can improve your flexibility and mobility, allowing you to access more poses in your vinyasa practice.
Power yoga vs Vinyasa
Power yoga is a style of yoga that combines power sequences with Vinyasa. The goal of Power Yoga is to develop strength, flexibility, power and endurance.
- Power yoga has fewer positions held for more extended periods. As a result, there are more poses in vinyasa flow sessions, progressing through more swiftly.
- Because the poses are held for longer, power yoga tends to increase strength. In addition, Vinyasa flow tends to be more flexible because the focus is on integrating the postures in a continuous movement.
- Power yoga focuses on the body, whereas vinyasa flow is more focused on the breath.
Bikram yoga vs vinyasa
Bikram is the most popular brand in the West when it comes to yoga in sweltering rooms.
- Bikram yoga has a set series of poses that you have to perform in a room about 104 degrees Fahrenheit. In vinyasa yoga, there are no set sequences, and the room can be of any temperature
- Bikram yoga is more focused on the physical aspect of yoga. Slow, deliberate movements build endurance, strength and flexibility.
- Bikram yoga is more focused on muscle building, whereas vinyasa flow emphasizes stretching and flexibility.
- Bikram includes some meditation techniques that are not part of vinyasa flow but can deepen your spiritual practice.
- The intensity of Bikram yoga makes it a suitable alternative for those who wish to practice fitness. Vinyasa yoga can be used for fitness but is also ideal for relaxation and healing.
Vinyasa yoga sequencing
There are six primary movements in vinyasa flow. They are the following: forward bends, twists, side bends, openers, backbends and two arm circles.
When performing a vinyasa sequence, it is essential to follow certain principles to keep the intensity of the practice at an appropriate level for both students and teachers.
However, as mentioned before, vinyasa flow is about continuous movement and will not necessarily follow the guidelines above to the letter.
As long as there is a focus on moving from one movement to the next and no stagnant time in any given position, the yoga session should be considered Vinyasa.
You can try these seven sequences in vinyasa flow.
- Standing Vinyasa Flow – start with standing poses before flowing down the length of the studio to your mat.
- Open-Your-Hips Flow – With this hip-opening technique, you may relieve back discomfort, improve your walk, and let go of destructive emotions.
- A Creative Flow – Some days, you need a well-planned yoga program when you go onto your mat. On other days, you just want to let your body and breath guide you through a series of poses.
- Fun Flow Practice – Warm up your practice with this exciting mandala (round) namaskar sequence, which will send you circling your mat and invigorating your entire body.
- Hands-Free Flow – This non-stretching flow pattern reaps the benefits of a dynamic Warrior series without the agony.
- Seated and Floor-Based Flow – You’ll get grounded in this floor-based pattern by focusing on moving energy through your lower body.
- Shake Your Groove Thing Flow – The lower three chakras, or energy centres, are aligned through this technique. You will feel more stable, grounded, and self-assured if you concentrate on the pelvic floor, hips, and navel.
Vinyasa yoga for weight loss
In Vinyasa Yoga, the Sun Salutation can burn up to 500 calories. In addition, it can assist a practitioner in developing a toned body because it is speedier than other styles of yoga, such as Hatha Yoga.
It also involves the upper body in every pose, which gives the thighs and stomach a good workout.
Vinyasa yoga poses for weight loss.
- Sun salutations – This is one of the most popular yoga poses, which can benefit you in many ways. It is an exercise routine with 12 essential poses for weight loss that will burn calories and increase metabolism.
- Bridge pose – This Pose will tone your thighs and buttocks while also strengthening your back.
- Bow pose – This Pose, wherein the body resembles a bow, is another yoga pose for weight loss. It will tone your thighs and buttocks, as well as strengthen your back.
- Triangle pose – This is a great yoga pose for weight loss because it improves balance. It also targets the buttocks, hamstrings, and legs.
- Warrior pose – This Pose will strengthen your shoulders and torso.
- Shoulder stand – This is another yoga pose for weight loss, as it strengthens your shoulders and chest.
Best vinyasa yoga teacher training
If you want to be a good Vinyasa yoga teacher, yoga retreats are a must. It will help you become a better teacher, and it will give you the confidence that you need to teach your students. Here are some of the best yoga teacher training programs:
YogaWorks offers a variety of 200- and 300-hour yoga teacher training in various locations around the world.
The instruction provided is quite flexible—it can be taken during the week as a four-week immersion or on weekends over many months.
Vinyasa Yoga School
This Indian city, nestled in the Himalayan foothills beside the Ganges River, is known for its numerous yoga and meditation ashrams.
Multiple 200-, 300-, and 500-hour yoga teacher training are held throughout the year at Vinyasa Yoga School, one of the first in Rishikesh to offer this type of flow technique.
Participants live on-site and study yoga six days a week during their comprehensive 200- and 300-hour pieces of training—the 500-hour training is 60 days long.
The school's primary purpose is to instil in future teachers that yoga is a broad discipline that encompasses more than simply physical postures.
28 Day 200 Hour Traditional Hatha-Vinyasa Yoga TTC, Goa
Begin each day with an asana, meditation, and pranayama practice. After this, you’ll have the focus and presence you need to take in everything the day has to offer.
You're in good hands, whether you desire to deepen your practice or someday teach. Your instructors have accomplished yoga teachers and industry leaders who are as enthusiastic about their practice as they are about yours.
29 Day 200-Hr Hatha & Vinyasa Yoga Teacher Training, Koh Phangan
Learn the basic Hatha and Vinyasa yoga teaching techniques. After completing this course, you’ll be confident in your ability to provide students at all levels of practice with motivating, instructive, intuitive, and authentic instruction, and you’ll be ready to dive right into the exciting world of teaching.
You'll learn the fundamentals of asana, alignment, anatomy, adjustments, and assists. Along with it, you will also learn about the philosophy, history of yoga, teaching methodology, intelligent sequencing, and the business of yoga in this yoga teacher training course.
All of these will prepare you to teach with confidence and poise.
27 Day 200 Hour Ashtanga Vinyasa Yoga TTC in Rishikesh, India
This course takes a traditional approach to yoga, with a strong focus on adapting traditional yoga to yourself. You will graduate as a certified, successful, engaging, and adaptive yoga instructor.
In addition, they will present Vinyasa and Ashtanga yoga techniques, giving you the confidence and creativity to stand out among the crowd.
Online Vinyasa yoga teacher training
If you want to learn Vinyasa from the comfort of your home, online vinyasa courses are perfect for you.
Here are some of the best online vinyasa teacher training programs:
My vinyasa practice
My Vinyasa Practice is a yoga studio on the ACC at the Highland campus that offers yoga and yoga therapy. In addition, my Vinyasa Practice began offering community-focused online yoga teacher training and in-person yoga offerings to the general public.
It all started with a conversation amongst a small group of students at the University of Central Arkansas. The students enjoyed sharing the practice of vinyasa yoga and wanted to spread their passion for yoga.
Thus, My Vinyasa Practice was born and since then expanded to offer a variety of yoga classes to the public.
Arhanta Yoga is a yoga studio that includes 200 and 300-hour pieces of training. Arhanta Yoga School is the “mother ship” for all Arhanta Yoga Studios.
Their Vinyasa Yoga teacher training is specifically created for those interested in incorporating it into their personal and professional lives by enhancing their knowledge, practice, and teaching skills. Kalyani Hauswirth-Jain and Ram Jain designed this online course.
Sampoorna Yoga is an international yoga training centre that offers certification for teaching. The course will provide you with practical and theoretical knowledge of asana, pranayama, and meditation. You can also pursue a degree under Sampoorna’s yoga therapy program.
Now you know all about vinyasa yoga. From here, you can learn how to practice vinyasa yoga at home or even get involved in an online yoga course.
If you like the benefits of Vinyasa and want to become a yoga teacher, there are plenty of options available to you.
You will learn all the skills you need to become a successful yoga instructor by taking a teacher training course. So what are you waiting for? Start practising and take advantage of all the health benefits that vinyasa offers!
What is the difference between vinyasa and ashtanga yoga?
Vinyasa and Ashtanga yoga are both types of yoga where the movements flow together. Though the two look similar, there are some fundamental differences between Vinyasa and Ashtanga yoga, including:
- Difference #1: The movement. In a Vinyasa class, the action is more fluid and free-flowing. The pace is slightly slower, and the activities are less intense than in an Ashtanga Yoga class.
- Difference #2: Class. Vinyasa yoga classes are more extended than Ashtanga; often, each class is 1 hour or longer.
- Difference #3: The poses. Vinyasa classes often include more stretching and relaxation techniques than Ashtanga yoga classes do. Ashtanga classes generally focus more on physical postures than Vinyasa classes.
How long does it get to be good in vinyasa yoga?
You may not become an expert in vinyasa yoga without taking many classes and practising every day. Even if you practice for years, you never know whether you will achieve success or not. No one can assure that one would necessarily become good at yoga.
If you want to learn the basic postures and gain some experience, it will take months. The most important thing is to practice as much as you can and take many yoga classes.
Can we Practice Vinyasa Yoga twice a day?
Yes, you can practice Vinyasa yoga twice a day. But remember that the first class of the day is supposed to be light and easy.
After that, the next class should be a little more intense. Afterwards, you can practice light and gentle balance flow class. It is a good way for a beginner to find their natural pace.
Why is the Vinyasa performed so quickly?
The basic postures in Vinyasa yoga get practised quickly. The poses are performed rapidly because they are dynamic and flowing movements rather than static positions. You won’t be able to get the same results by practising slower moves.
Is Vinyasa yoga more intense than power yoga?
Vinyasa yoga is usually less intense than power yoga. It might not feel like it at first, but the postures will help you build stamina. Vinyasa yoga requires endurance, flexibility, and strength.
Changing the posture is also very important in vinyasa yoga because you use the breath to create stability when physically challenging poses.
In Vinyasa yoga, you must perform the poses quickly. In contrast to power yoga, where big muscles hold the poses, Vinyasa uses breath and movement to balance your body. Therefore, postures in Vinyasa are not as physical as power yoga postures.
What is the best time to practice vinyasa yoga?
The best time to practice vinyasa yoga depends on what you want to achieve. If you’re going to use Vinyasa yoga for physical exercise, it’s ideal for practising in the morning when your body is fresh. Morning classes are usually light and dynamic.
The morning class will help you improve your core strength, keep your body flexible, and relieve stress.
On the other hand, afternoon classes are perfect for you if you need an after-work stress reliever.
Can I practice Vinyasa yoga at home?
Yoga teachers often suggest practising vinyasa yoga at home. It is possible to practice vinyasa yoga at home, but it will take some time to gain the same results in a class.
Only experienced yoga teachers can offer this kind of training because it is not easy to learn the postures without attending classes for several years.