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What Is Vinyasa Flow Yoga

A Brief History Of Vinyasa Yoga

Vinyasa Yoga for Beginners (30 mins) – What Is Vinyasa Yoga Flow?

Vinyasa yoga started in the early 20th century first as Ashtanga yoga, created by Sri K. Pattabhi Jois in India. Since then, it has evolved and expanded across the globe and into many different styles and varieties.

While Ashtanga is known for very strict rules and guidelines, general vinyasa classes can be a little more free-form. Ashtanga yoga has set pose sequences that does not change. However, vinyasa yoga can be varied and change up what poses are done when, if at all.

You do not have to take an Ashtanga class in order to experience vinyasa yoga. Most of the time, a vinyasa class is simply labeled vinyasa yoga. However, many yoga styles from Power Yoga to Jivamukti Yoga consider themselves branches of vinyasa yoga.

Yogapedia Explains Flow Yoga

Flow yoga classes tend to be a mixture of meditation, breath-work and energizing movement. They usually begin with gentler movements to warm up the body, then move into progressively more challenging flowing sequences. These may include standing poses, balances, inversions and peak poses. The classes tend to end with slower, deeper stretches, and often floor-based asana practice.


Unlike some other styles of yoga, flow yoga typically has no set sequence of poses, as it is not confined to any particular tradition or lineage. As such, yoga teachers tend to get creative with sequencing, either targeting certain areas of the body, focusing on different themes or helping to build certain abilities, such as strength, flexibility or balance. This diversity gives flow yoga a universal appeal, and flow classes are some of the most popular in the world.

Depending on the teacher, flow yoga classes can either be a strong physical challenge, or slow, gentle and relaxing. Names such as Power Flow, or Gentle Flow will generally indicate what to expect from a class. Regardless of the practitioners level, most flow yoga sequences can be modified to accommodate those with injuries or disabilities. The most common style of flow yoga is Vinyasa Flow, with more recent adaptations, such as Inside Flow, rapidly gaining popularity.

Vinyasa Yoga Makes You Sleep Better

When your mind is agitated and your body is tense, it is normal to have trouble sleeping.

Vinyasa Yoga acts on sleep in two ways:

  • It releases tension in your body and helps it reset by moving it through its complete range of motion during a vinyasa flow yoga sequence.

  • It also creates space in your mind. You might even want to use square breathing or a breathing technique to help you fall asleep faster.

When you are moving and breathing in a way that feels good, it is easier to fall asleep and stay asleep.


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Components Of A Vinyasa Yoga Practice

Because of the great amount of creativity allowed, Vinyasa classes can vary greatly from teacher to teacher, and even from city to city. The one thing that will not change, however, is the emphasis on linking movement with breath. Vinyasa Yoga is performed using a deep breathing technique, which is called “Ujjayi Pranayama” in Sanskrit. This phrase translates to “Victorious Breath,” but is also sometimes called “Ocean Breath” because of the sound it makes.

When practicing Ujjayi, practitioners breathe through the nose to completely fill and empty their lungs. Each movement in a Vinyasa practice is partnered with either an inhalation or an exhalation, creating a flowing link between breath and movement. The poses are sometimes held for several breaths, but when moving between poses, Ujjayi breath provides the connection.

Vinyasa Yoga classes may incorporate music, meditation, or chanting. They will typically include a broad range of poses, including standing and balancing postures, twists, backbends, inversions, seated poses, and forward folds. Every class will end with Corpse Pose , the final relaxation posture. These classes are often vigorous and demand a lot of strength and stamina, making them great classes for those who want a “workout” style of yoga. In general, Vinyasa classes place less emphasis on absolutely precise alignment, in favor of finding one’s unique ability to “flow,” even when presented with challenges.

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Types Of Vinyasa Yoga Classes

Here are a few of the many many vinyasa yoga methods or classes you can find at general studios:

  • Ashtanga yoga: an energetic style created by K. Pattabhi Jois with set series of poses.

  • Power Vinyasa Flow: a very dynamic style that will have you sweating! Ideal if you cant sit still and need to use all the energy you have.

  • Slow flow: If you know you need to slow down to relax, you will love this gentle vinyasa yoga practice.

  • Meditative Flow: If you are coming to yoga to prepare yourself for meditation or are interested in the mental benefits of yoga, this one is for you.

  • Hot vinyasa yoga: A heated vinyasa class. I personally like infrared panels for a more bearable heat.

You will also find many styles branded by a studio or teacher:

  • Jivamukti: a vigorous physical practice combined with strong spiritual components

  • Modo Yoga: a hot yoga style focused on detoxification

  • Baptiste Yoga: a style of power vinyasa yoga

  • Strala Yoga: a very accessible and simple style of yoga

Here are a few surprising yoga classes you might try:

Forward Fold Ardha Uttanasana/standing Half Forward Bend

Transition: Inhale the hands to the shins, thighs, or hips, and lengthen the spine all the way from the tailbone to between the ears. Soften the face, exhale and release the legs and back, back in forward fold.

Release the hands to the mat, bending the knees and step back with the right foot and lower the knee, place weight on the left foot and right shin.


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Vinyasa Yoga Helps You Be At Peace With Yourself

Hey, you are doing your best! Nothing will happen if you can’t do a specific pose or are doing it better than your class neighbor. All bodies are different and yoga helps you be kind to yourself.

There is no competition, and some days you’ll find your practice easier than others, but that is normal. You are just learning about your body, your breath, and your mind!

This is actually one benefit of vinyasa yoga I’m passionate about. My education was always very competitive, having to go through a lot of selective exams and internships. Going to a yoga class and learning that it is a safe space where I can explore and do my best with what I have just felt so good! I now try to make my classes as accessible as possible and always show easier options so that students can drop the comparison game!

Hey, you are doing your best! Nothing will happen if you can’t do a specific pose or are doing it better than your class neighbor. All bodies are different and yoga helps you be kind to yourself.


There is no competition, and some days you’ll find your practice easier than others, but that is normal. You are just learning about your body, your breath, and your mind!

The Difference Between Bikram Hot Yoga And Flow Yoga

What is Vinyasa?

There are so many different styles of yoga out there, that it can get a little confusing as to what youve just signed up for. While each style is different, the benefits of yoga remain the same for the mind and the body. All you need to do is get started, and your beginner flow yoga sequence will become second-nature. Your confidence will improve, and so will your skill.

Once youre a seasoned yogi in one style, delving into another style could totally transform your overall yoga experience and push you to break out of your comfort zone. One of the main differences between Bikram hot yoga and flow yoga is the environment.

If youre looking to get your sweat on, then Bikram yoga is for you. People have named the style after its founder, Bikram Choudhury. There are 26 poses for you to do in a specific order, typically set in a room of 105 degrees F and 40% humidity. Bikram yoga poses are each held for a few breaths, sometimes longer before moving into the next posture.

If you love the flow of a vinyasa but crave a little heat, then try a hot flow yoga class. Generally, a hot yoga flow vinyasa class will involve a gentle heat to create a comfortable environment at around 80 to 90 degrees F. Depending on your class, they might bump up the heat for a full out sweat session in a hot yoga flow, too. The heat from the room can make it easier for your muscles to stretch, allowing for a deeper stretch and extension.


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Vinyasa Yoga & Injuries

Ironically, people do the movements of a vinyasa flow without really following the definition of vinyasa. Yes, theyve lowered down into chaturanga, pushed up into upward facing dog, and transitioned back into downward facing dog, but theyve pushed their bodies through it without much thought or they intentionally ignored what their body was telling them in order to do one more vinyasa flow.

Listening to your body in a vinyasa flow is key: shoulder injuries are incredibly common in yoga, and most of them happen because of improper chaturanga, or pushing your body through what you think is a vinyasa flow when it wasnt what your body needed.

The key is in remembering that this is your body and your practice, and we all should work towards making the movement deliberate, constructive, and appropriate.

Is It Good For Stress Relief

Vinyasa is incredible for stress relief. With constant movement linked with breath, you can get the blood flowing and achieve a little bit of that moving meditation.


Countless studies have shown that yoga of any style will help relieve stress and anxiety. For example, yoga has been proven to help reduce blood pressure as well as the levels of cortisol in the body .

Particularly, practices that incorporate a moving meditation have a profound and positive impact on your emotional and mental stress .

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It Can Be A Cardio Workout

Vinyasa flow yoga is a particularly rigorous style of yoga. When performed in a dynamic fashion, moving swiftly from one posture to the next, it is likely to build up a sweat. Yoga in general is often classified by the general public as relaxing or calming, but vinyasa flow yoga is stress relief in motion. It is classified as a cardio workout and can burn roughly 500 calories in 50 minutes, depending on your personal age and body weight. This puts vinyasa flow yoga on par with other forms of exercise such as biking and running.

Vinyasa Yoga: Difficult Or Easy

Vinyasa Flow Yoga for Stress Relief

This will completely depend on the type of class you are taking. As a student, you can pick the focus and the difficulty of your vinyasa class based on various factors.

Some classes will have a strength-building element while others will be more cardio-based. Likewise, some classes will incorporate more advanced poses while others will stick to the basics.

Another thing to consider is what your body is telling you. This means listening to your body and moving in ways that are beneficial not moving in ways you think you are supposed to be moving. Yoga in general should never hurt. Likewise, healthy movement and alignment is more important than the speed of the flow.

In my personal opinion, the only difficult thing about vinyasa is the fact that, since it is faster-paced, it can be harder to take the time to check in with your body and with the poses alignment.

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What Is Vinyasa Flow Yoga Good For

Vinyasa yoga has been proved to be beneficial for remaining active, lowering stress, and increasing mood, according to scientific research. When combined with careful eating practices, it may also aid in weight loss. Some postures should be avoided when on your period, despite the fact that you can do most of them. This is done to reduce excessive stress on the pelvic.

Is Vinyasa Yoga A Good Exercise

With its constant movement, vinyasa can be seen as the most cardio of the yoga styles. Depending on your weight, you could burn between 300 and 500 calories in an one-hour power vinyasa yoga session.

Its important to remember, though, vinyasa yoga is varied. What level of intensity your class is and what you are comfortable challenging yourself with will be huge contributing factors.

However, vinyasa yoga can be a great way to get the heart pumping and the body sweating.

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Le Yoga Flow Ou Yoga Vinyasa: Ce Quil Faut Savoir Essentiellement

AccueilSpiritualitéLe yoga flow ou yoga vinyasa: ce quil faut savoir essentiellement

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Le Yoga flow est un style de yoga dynamique qui consiste à se déplacer gracieusement dune pose à lautre. Il sagit dune version plus fluide du yoga Ashtanga. Le principe de ce type de yoga est de coordonner les mouvements et la respiration pour passer dune posture à lautre. En effet, chaque mouvement entrant ou sortant dune posture se fait lors dune inspiration ou dune expiration, de sorte que le yoga unit le souffle au mouvement dans une séquence chorégraphiée. Encore appelé yoga vinyasa, le flow est la forme la populaire parmi les différents types de yoga.

Sommaire

  • 3 Le yoga flow, cest pour qui?
  • Strengthening Yoga Poses To Improve Strength For Your Vinyasa

    Vinyasa Flow Yoga for Balance

    There are tons of other poses that target the core, shoulders, and back, which are some of the main muscle groups used when practicing a full vinyasa flow. Here are a few you can practice:

    Boat Pose: Practicing Boat is a great way to strengthen your core to prepare yourself for the core strength needed in Plank, Chaturanga and Downward Facing Dog.

    Forearm Plank: If you have difficulty holding Plank, practice Forearm Plank. This is also a great pose to help you strengthen your shoulders to aide you in safe transitions.

    Locust: Locust is a great pose to help you target your back in order to help you keep your chest lifted in poses such as Chaturanga and Upward Facing Dog and prevent you from collapsing, compromising your spine.

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    What Is The Difference Between Ashtanga And Vinyasa Yoga

    Weve established that most forms of Vinyasa Yoga are loosely based on AshtangaVinyasa Yoga, usually shortened to, simply, Ashtanga, but exactly how are they different?

    Ashtangauses a fixed sequence of postures that are intended to be practiced every day. The sequence is gradually added to, pose by pose, when the teacher feels a student is ready. Because the sequence is fixed, the student is expected to memorize the sequence and perform it at their own pace of breathing. Traditionally Ashtangaclasses are almost never led.

    Rather, students come together in Mysore-style classes, where they practice the sequence at their own pace and the teacher is simply available to help students refine the poses, learn new poses or address any issues that may arise.

    Vinyasa Yoga, on the other hand, is almost always in a led, class-based format. Teachers build creative sequences that are intended to address specific issues, work certain body parts or build up to peak postures and movements.

    Vinyasa Yoga classes are usually different from class to class, though there are many teachers who have pioneered their own fixed sequences that they might cycle throughout the week, month, or year.

    You Will Have Greater Emotional Stability

    Vinyasa yoga really helps with stabilizing your emotions for several reasons:

    • Moving from posture to posture helps you see that no experience, positive or negative, is forever, which in turn helps you see the big picture when you are experiencing negative feelings.

    • Additionally, it gives you a toolbox to come back to balance, using the physical practice, a breathing exercise or a feeling. This is why in my classes I always ask people to pick something to try in their daily life at the end! Try doing that to experience the full emotional benefits of yoga!

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    Counting The Breaths In Vinyasa Yoga And Ujjayi Breathing

    During the first part of the class , we count our breaths. In most Vinyasa Yoga classes the teacher counts the number of breaths that students should hold the pose. Usually, that is 5 breaths per pose.

    Slow and controlled breathing is commonly referred to as Ujjayi Breathing or Ocean Breathing. It is technically not the proper Ujjayi Pranayama, but a Full Yogic Breath. While breathing deeply, to produce the ocean noise, slightly restricts the opening of the throat to create some resistance to the passage of air. Gently pulling the breath in on inhalation and gently pushing the breath out on exhalation against this resistance creates a well-modulated and soothing soundsomething like the sound of ocean waves rolling in and out.

    Read more: The Difference Between Pranayama and Breathing Exercises

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