Beginner’s Guide to Vinyasa Yoga

yoga vinyasa

With time, yoga has evolved into a number of styles. Each of these yoga styles offer you a different set of benefits. Whether you want to dive deeper into your spiritual side, disconnect from the outer world, get away from all the noise and stress, there is a yoga style for each of these. Among the numerous yoga styles, one that stands out is Vinyasa yoga poses.

The word Vinyasa means to place in a certain way. It describes the linking of your breath with movement during a Vinyasa yoga class. You should know that Vinyasa yoga includes a steady sequence of yoga asanas which you combine with specific inhale and exhale. Daily practice of Vinyasa yoga creates a smooth and continuous movement between every asana.

You should search for the best yoga schools in India to learn this powerful yoga style. Let us first find out about the main components of Vinyasa yoga.

Essential Components of Vinyasa Yoga

Practicing the Vinyasa yoga exercises is similar to Sun Salutations. However, instead of starting and ending the sequence with a Mountain Pose, you start with a Plank Pose and end it with Downward Dog pose.

Add to that, there are two sequences to Vinyasa yoga class. The primary one is for those who are just starting out with this yoga style. The second is for those with a little bit of experience or advance yoga students.

As a beginner to Vinyasa yoga, you can start the practice in standing or seated position. If you are lying down then come to a seated position or on your hands and knees.

With that said, yoga experts have come up with some Vinyasa yoga poses which you can easily practice as a beginner.

Vinyasa Yoga Poses for Beginners

Remember, the Vinyasa yoga exercises are sequenced in such a way to help you reap maximum benefits from this yoga style.

Taking into consideration the above statement, given below are six Vinyasa yoga poses for beginners.

1. Child’s Pose

If you want to get rid of stress, practice the Child’s Pose. This yoga asana also gives your hips, thighs, and ankles a good stretch. It also helps bring your focus towards your breath which is an important component of Vinyasa yoga practice.

2. Baddha Konasana

Baddha Konasana is the best vinyasa yoga exercises that gives your groin, knees, and thighs a good stretch. This is a powerful yoga asana to find relief from issues like fatigue, and menstrual cramps. Also, if you have a knee or groin injury, doing the Baddha Konasana helps a lot.

3. Standing Forward Fold

Tired after a day at the office? Feeling too stressed out after a day at the office meeting? You should do the Standing Forward Fold asana. This yoga asana relieves you of any tension in your neck, back, and spine.

Standing Forward Fold is a great yoga exercise to give your hamstrings, hips, and calves a good stretch. Moreover, this is an effective yoga asana to find relief from a back, hip, shoulder, or leg injury.

4. Downward Dog Pose

Although doing this yoga asana can be a bit tricky as a beginner, but the benefits are worth it. It is an effective vinyasa yoga exercises that relieves you of stress and fills you with energy. It is highly beneficial during osteoporosis.

Downward Dog Pose is quite effective at giving your hamstrings, calves, and shoulders a good stretch. However, you should avoid this pose if you suffer from carpal tunnel syndrome, are pregnant, or suffer from high blood pressure.

5. Boat Pose

Do you want to build impressive abdominal strength? Do the Boat Pose. This yoga asana also improves your body balance and digestion. It is an effective yoga asana to strengthen the hip flexors, spine, and hamstrings. Avoid practicing the Boat Pose if you have an abdomen, knee, arm, hip, or shoulder injury.

6. Bridge Pose

The best of all the vinyasa yoga exercises that helps increase circulation and minimize stress. This yoga asana gives your neck, hips, chest, and spine a good stretch. However, if you have a back, knee, neck, or shoulder injury; avoid this yoga asana.

There it is! The easiest vinyasa yoga asanas which you can do as a beginner.

Also Read: Yoga Bandhas


In comparison to Hatha yoga which is a slow-paced style of yoga, vinyasa yoga offers you a good workout. You should join the best yoga schools in India to learn all the above-mentioned asanas under the guidance of experienced yoga teachers.

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