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Everything You Need To Know About Vinyasa Yoga

Everything You Need To Know About Vinyasa Yoga

Vinyasa yoga is one of the most practiced styles worldwide, indeed, according to a survey, it is the most popular style amongst yogis. So, why is it that there seems to be some confusion about what Vinyasa is?

Is it a style? A sequence? Or is it just a technique? And what exactly does it mean when a teacher says “take a Vinyasa”? Catch your breath before you keep reading, you’re going to need it to go with the vinyasa flow and clearly understand this unique style of yoga. 

To begin with, there are several definitions of the word itself. Some sources affirm it means “connection”; others translate it from Sanskrit as “to place in a special way”; and there are those who say it’s just “flow”. With this in mind, it’s not surprising the broad usage of the term Vinyasa.

Choose whichever definition you like better, the important thing to understand here is that Vinyasa always links the breath with the movement.

The focus is on the inhale and exhale while moving from one pose to the next one. For this same reason, some yoga teachers use it to describe a gradual progression of postures connected by inhalations and exhalations (usually from Chaturanga to Upward Facing Dog to Down Dog).

Therefore, when yoga instructors started to base a whole class on these principles, the Vinyasa style made its appearance in a lot of studios all around the globe.

A lot of the confusion comes from its similarities to other styles. The technique of the Vinyasa Flow is the same as in Hatha, and many asanas are shared with Ashtanga too. But probably the main distinction of Vinyasa is the order of the postures that often changes, two Vinyasa classes are rarely identical. 

How to do it

Sun Salutations A and B are the core of the Vinyasa style.

They are the the perfect example of linking body movements with our breath. Generally, our body should be flowing upwards when inhaling, and towards the ground when exhaling. But keep in mind that the intention of Vinyasa is not to do the poses trying to keep the pace of your accelerated breathing; it’s about learning to control it to allow the postures to naturally follow each breath.

This is what is called pranayama, and to get the best results, practice any of these techniques:

Anuloma Viloma - The alternate nostril breathing is quite simple to practice to start your day well balanced. In this technique, you inhale through one nostril, retain the air, and exhale through the other nostril. The tradition is to adopt the Vishnu Mudra while doing it.

Kapalbhatti - It could be interpreted as an inverted breathing technique in which the exhalation is more active than the inhalation. The base here is to put emphasis on releasing the air, assuming that all the disorder in your body and soul is also being liberated from your system.

Ujjayi - Also known as the ocean breath, in reference to the sound it produces. The lips must be sealed and the air has to go through the throat. A good tip to get used to it is by breathing with your mouth open, but closing it in the middle of the inhalation or exhalation.

Bhastrika - This breathing exercise is used to energize the body and mind. Think of it as a cup of coffee without the negative effects of caffeine. To perform it, you have to use your diaphragm and expand your belly as much as you can when inhaling; the exhale should through the nose, forceful and fast.

Benefits of Vinyasa 

Besides the breathing techniques and flow, Vinyasa differentiates from other styles because it pays attention to the whole body without discriminating a single muscle. “It serves as a strength-training process and helps build lean muscle mass throughout the body. The main benefit of using Vinyasa Yoga as a primary method of building lean muscle mass is that all groups receive equal attention, creating balanced strength throughout the body” an expert yoga teacher, explains.

Also, one of the most common challenges that all yogis face during any practice, is the difficulty to move stiff muscles at will. The good news is that this represents another advantage for Vinyasa; its continual flowing movements stretch and elongate the muscles while being strengthened, allowing greater mobility and range of motion compared to other yoga styles.

Challenges of Vinyasa yoga

We’re making Vinyasa sound too good to be true, right? It is a great yoga style if you truly enjoy a full body and mind experience, but it is only expected to come with some challenges as well that practitioners have to overcome in order to stick to the mat everyday. The most challenging part of Vinyasa can be the transition from basic poses to the more advanced yoga poses (remember you still have to control your breath while standing in the hardest asanas).

A considerable degree of flexibility and strength is required in order to start performing the most difficult postures. Thus, a good dose of patience is key to master Vinyasa, since new practitioners may have to take it slowly and spend a year or two with not so rigorous classes, in order to build up the foundation of flexibility and strength necessary for advanced sessions.

By Alberto G. Güitrón

Alberto G. Güitrón is the Community Manager at, the world’s leading yoga travel website. He is a committed yoga practitioner, equally passionate about writing and Vinyasa Yoga.

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