The word “Vinyasa” is taken from Sanskrit word, meaning “connection”. Vinyasa yoga is derived from hatha yoga, and it is fast paced. The postures in this yoga are connected to each other in a series of movement. In this yoga, breath plays an important role. You have to progress from one pose to another on an exhale or an inhale.
Benefits of Vinyasa Yoga
- It boosts up muscle strength.
- Increases flexibility and endurance.
- Reduces stress levels.
The sun salutation and cat-cow stretch are some of the easy vinyasa yogas.
The Sun Salutation
The sun salutation is also known as Sūryānamaskāra. It is basically a sequence of 12 postures, which needs to be performed in succession.
Step#1- Pranamasana (Prayer pose)
Stand straight. Keep your body balanced on both feet. Take a deep breath and slowly raise both your hands. Join the palms together and exhale. Your position should be like a kid in prayer position.
Step#2- Hastauttanasana (Raised arms pose)
Inhale and stand straight. Raise your hands upwards. Join the palms and try to bend backwards. Try not to stretch your body too much.
Step#3- Hasta Padasana (Hand to foot pose)
Exhale and bend your body from waist to head in the forward direction. Your palms should be able to touch your feet. Your knees and spine should be straight.
Step#4- Ashwa Sanchalanasana
Bend your knees and come in a sitting position. Now, breathe in and stretch your one leg back. The other leg should be straight (from knee to toe). Make sure, you use your palms for attaining this pose. Keep your head upwards.
Step#5- Dandasana (Stick pose)
Lie down. Your back should face the ceiling. Inhale and put both of your palms on the floor. Lift your body from head to toe. Your position should be like you are doing push-ups. Your whole body should be straight while you are doing Dandasana.
Step#6- Ashtanga Namaskara (Salute with 8 parts)
While breathing out, bring your knees downwards. Raise your butts, slightly. Remember, all the 8 parts of your body (chin, chest, 2 knees, 2 feet and 2 hands) should touch the floor.
Step#7- Bhujangasana (Cobra pose)
With the help of your hands, bring your body upwards from head to waist while inhaling. Look upwards. Your hands should be in a straight position. From waist to toe, your body should touch the floor.
Step#8- Parvatasana (Mountain pose)
Lift your butt upwards while exhaling; only your toes and palms should touch the floor. Your body should form / shape.
Step#9- Ashwa Sanchalanasana (Equestrian pose)
Bend both your knees while taking in breath. Stretch out your left leg. Do not stretch too much or you will end up with aching muscle. Look up straight. While you are doing Ashwa Sanchalanasana, your right leg should be straight (from knee to toe). Both your palms should touch the floor.
Step#10- Hasta Padasana (Hand to foot pose)
Stand up straight. Try to touch your toes with your palms, without bending your knees.
Step#11- Hastauttanasana (Raised arms pose)
Stand straight again and stretch your hands upwards while inhaling. Join the palms together. Your hands should be pointed towards the sky. Bend your body a bit in the backward direction.
Breathe out and put your hands down, slowly. Relax your body by standing straight.
Cat-Cow Stretch (Chakravakasana)
Bend your knees and sit on the ground. Your body posture should be straight. Put your palms on the ground. Bend your body. From head to tail bone, your body should be straight. Only your knees should be bent. This pose improves abdominal strength and spinal flexibility.