Everything To Know About Vinyasa Yoga

Nov/20/2021 / by Team SEEMA


Vinyasa yoga
Image credits: Clique

If you are starting yoga, you might have some questions regarding the various styles. For instance, which yoga style should you select if you’re looking for a more strenuous workout?

If you’re looking for a fast-paced flow, vinyasa yoga is the way to go. Before you give it a try—whether in a studio or online class—understand what this kind of yoga comprises, its possible health advantages, and how to practice.

What is Vinyasa Flow Yoga (Vinyasa Flow Yoga)?

Vinyasa is a kind of yoga in which positions are connected to create a flowing sequence of movement.

Courses are frequently fast-paced as well as rhythmical, with an emphasis on synchronizing the motions to the breath rhythm. Vinyasa is Sanskrit for “to move with the breath,” which is the essence of a Vinyasa class. Often referred to as flow yoga, Vinyasa Flow is a type of yoga that emphasizes transitions and movements and spends less time in static postures.

Although vinyasa is sometimes seen as a vigorous and physically demanding practice, it may also be calm and gentle. Moving with the breath may also involve slowed transitions via deep inhales and gradual exhales.

Unlike other schools of yoga such as Iyengar or Ashtanga, Vinyasa Flow courses do not follow a fixed sequence or need a certain number or kind of postures to be completed. No two courses are the same, and the sequencing is often innovative and amusing.

Vinyasa Flow Yoga’s Benefits

Vinyasa yoga
Image credits: Yoga Practice
  • Range of motion: Due to the diversity of movements in a Vinyasa class, you will often be working through your whole body and expanding your range of motion by moving in ways you would not ordinarily do. This will assist you in avoiding future injuries that may occur if you continue to move in the same manner.
  • Cardiovascular health: Because Vinyasa classes are often fast-paced, they are excellent cardiovascular workouts. Your heart rate raises and you create heat as you move with your breath.
  • Strengthening the body: A continuous Vinyasa practice may assist you in building muscle throughout the body. Vinyasa often engages all of your body’s muscles, which results in the development of balanced and useful strength.
  • Stress reduction: A Vinyasa class may function as a kind of moving meditation. Constant movements and rhythmical movement will assist in quieting the mind and allowing you to concentrate inside. Vinyasa connects the body and mind in this manner, soothes the nervous system, and may help alleviate tension and anxiety.
  • Engaging with the breath: Our breath has a great deal of influence on our health and well-being. When we are startled or anxious, we reflexively hold our breath and indicate to the brain that we are unpleasant, which causes the brain to produce adrenaline and cortisol (the “stress hormone”) to assist us in pushing through. Connecting with the breath as well as breathing through discomfort and suffering may be a very effective strategy for conquering both physical and mental difficulties. Visit our conversation with Anthony Abbagnano to learn more about “The Alchemy of Breath.”

Vinyasa-Inspired Yoga Styles

Vinyasa yoga
Image credits: Very well fit

Another source of misunderstanding regarding what Vinyasa is is that the phrase is often used interchangeably with other fluid and dynamic yoga techniques. Jivamukti, Power Yoga, Baptiste Yoga, Forrest Yoga, Acro Yoga, and Aerial Yoga are just a few of these forms.

You’ll find further information on each of these styles of yoga below.

Jivamukti is a physical, ethical, and spiritual practice that is appropriate for persons who are in good physical shape or who are already experienced with yoga. It integrates vinyasa-based exercises with five core principles: shastra (scripture), bhakti (devotion), ahimsa (non-harm), and (music), and dhyana (meditation) (meditation).

It was founded in the 1980s by Sharon Gannon, a former ballet dancer, and David Life, an artist. It advocates for animal rights, environmental stewardship, and social action.

Forrest Yoga is a slow-paced Vinyasa flow practice that emphasizes abdominal core training, Pranayama, lengthy holds of poses, and standing series. It’s ideal for expert yogis looking to stretch and strengthen their physical skills.

It was founded in 1982 by Ana T. Forrest as a result of her personal self-healing and revitalizing experiences. This anatomical exercise allows pupils to uncover their personality’s strength in addition to their bodily strength.

Because it is quicker and more intense than conventional yoga, power yoga might be thought of as extreme Vinyasa. It places a greater emphasis on muscular development and less on the spiritual components of yoga.

It was founded in the United States of America in the 1990s and, unlike conventional yoga, which requires instructors to follow a set of asanas, Power Yoga allows instructors to organize postures according to their preferences. Definitely a really difficult style!

Baptiste Yoga is a kind of Hot Power Yoga created by Baron Baptiste, the son of two yoga pioneers in America. It combines asana (poses), meditation, and self-inquiry, and is suitable to practitioners of all ability levels.

Aerial Yoga is a fusion of classic yoga positions, Pilates, and dance performed in a hammock. It was created in 2014 in New York City by Broadway choreographer and former gymnast Christopher Harrison.

It’s a fun and invigorating addition to traditional floor-bound yoga practices, and anybody can attempt it with the assistance of an instructor. Aerial Yoga’s primary advantages include spinal decompression and lymph drainage, which significantly aids in detoxifying.

Acro Yoga is a fusion of yoga and acrobatics. Through this kind of yoga, you may conquer phobias and develop a fun connection with others around you. It incorporates several couple and group acrobatics, making it an excellent method to strengthen a current connection with a significant other, a close friend, or just to develop new ones.

Sequence of Vinyasa

Vinyasa yoga
Image credits: Vinyasa Yoga Academy

At first, it might be challenging and perplexing to be advised to move with your breath. Even more so if the instructor begins with inhales and exhales in response to specific motions when you are still relatively new to yoga and the positions are unfamiliar to you. If this is the case, just breathe; do not overthink your inhales and exhales in relation to the motions. It will gradually become more natural, and you will notice that you breathe in or out intuitively during specific transitions and positions. At home, try this routine and experiment with establishing a rhythm in the breath. In your forward folds, you may include a few of yoga blocks.

  1. Inhale deeply into Mountain Pose and extend your arms upward.
  2. Exhale to bring your body forward.
  3. Exhale to stretch the spine and direct your gaze forward.
  4. As you step back one foot and rest your hands flat on the mat, exhale.
  5. Continue your exhalation into the Down Dog position.
  6. As you bring one leg up to Three-Legged Dog, inhale.
  7. Push your knee around the outside of the one elbow on an exhalation.
  8. Reintroduce yourself to Three-Legged Dog by inhaling.
  9. Inhale and bring your knee up to your chest.
  10. Reintroduce yourself to Three-Legged Dog by inhaling.
  11. Move your knee around the inside of the other elbow on an exhalation.
  12. Reintroduce yourself to Three-Legged Dog by inhaling.
  13. Exhale and place your foot in the space between your palms.
  14. Inhale to reach Warrior ll
  15. Inhale to become a Reverse Warrior
  16. Inhale to re-ascend and exhale to place both hands back on the mat.
  17. Plank to Inhale
  18. To Chaturanga, exhale
  19. Inhale to the Up Dog position and exhale to the Down Dog position.
  20. Inhale and extend your leg to Three-Legged Dog. Exhale and step your foot to the top of the mat. Inhale and extend your other leg to the top of the mat.
  21. Inhale to return to Mountain Pose.

Who Should Practice Vinyasa Yoga?

It’s an excellent yoga style if you genuinely like a complete body and mind experience, but it’s only natural that there would be certain obstacles that practitioners must face in order to remain on the mat each day.

According to Reejo, the most difficult aspect of Vinyasa is the shift from fundamental to more advanced postures (remember you still have to control your breath while standing in the hardest asanas).

To begin practising the most challenging poses, a significant amount of flexibility and strength is necessary. Thus, patience is required to perfect Vinyasa. New practitioners may need to start slowly and enrol in less intense programmes for a year or two to develop the foundation of flexibility and strength required for advanced sessions.

That is Vinyasa, a type of yoga that has swept the yoga world. Now we challenge you to read this page again while using one of the breathing methods listed above. Consider Vinyasa Yoga as your first practise if you haven’t before.

FAQs About Vinyasa Yoga

Is Vinyasa yoga a style of yoga?

Vinyasa is a form of yoga in which you flow straight from one posture to the next. A Vinyasa yoga practise has a flow, albeit the particular postures and rate of the flow vary from teacher to instructor. You may also hear the terms Ashtanga yoga and Vinyasa yoga used interchangeably.

Is Vinyasa yoga appropriate for newcomers?

You go from position to pose with your breath and seldom maintain any postures for an extended period of time until the conclusion of class. This flow incorporates strength, flexibility, focus, breath practice, and often some sort of meditation, making it an excellent place for novices to begin.

Can vinyasa yoga help you lose weight?

There are several styles of yoga, each with a unique set of health advantages; some are fantastic for the mind, while others are ideal for body conditioning. Vinyasa yoga, also known as Vinyasa flow, is a kind of yoga that is regarded as ideal for weight loss because of its intensity to burn a lot of calories.

Is Vinyasa yoga difficult?

Vinyasa is not more challenging than other styles of yoga provided you select a class that is suitable for your skill and fitness level. It’s difficult to enter a random vinyasa class without prior yoga expertise. Nevertheless, there are procedures you may do to modify the class’s difficulty.


Vinyasa yoga is all on breath-synchronized movements. Vinyasa may be more strenuous than other kinds of yoga, which makes it ideal for athletes. Consider giving vinyasa a try if you’re searching for a (possibly) sweaty flow. To learn more about other styles of yoga, keep reading Seema.


Sign Up to Our Newsletter

Get notified about exclusive stories every week!

You have successfully subscribed to the newsletter

There was an error while trying to send your request. Please try again.

Seema will use the information you provide on this form to be in touch with you and to provide updates and marketing.