Vinyasa Yoga: What is it, Benefits and Tips


Vinyasa yoga is good for strength, stability and energy. Read on to know more about vinyasa yoga, its benefits and some helpful tips for beginners.

While doing yoga, you must have noticed a gradual progression from one pose or asana to another. There is a smooth flow in yoga that requires the unification of breath and movement. That’s vinyasa yoga, which can help you with strength, stability, better posture, and much more. Let us tell you all about vinyasa yoga and its benefits.

What is Vinyasa Yoga?

Vinyasa yoga is a dynamic style of yoga that harmonises breath and movement. It draws its roots from the Sanskrit words “Vi” and “Nyasa,” meaning variation within prescribed parameters. This practise intricately links body movement with breath, crafting a seamless flow from one posture to another, says yoga and wellness coach Shivani Bajwa. Recognised for its creativity and adaptability, this yoga form offers not only physical challenges but also fosters mindfulness and breath awareness. It is different from Hatha yoga that often moves at a slower pace, with the need to take several breaths in each posture.

A woman doing Surya Namaskar
Surya namaskar is an example of vinyasa yoga. Image courtesy: Freepik

Here are some types of Vinyasa yoga:

1. Sun salutation

Sun salutation begins in mountain pose and progresses through poses such as forward fold, plank and downward-facing dog. A rhythmic flow synchronised with breath, sun salutation that energises the entire body.

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2. Warrior flow

Warrior flow involves moving through warrior I, warrior II, side angle pose and reverse warrior. One can see seamless transitions between these empowering postures. This sequence enhances strength, flexibility and mental focus, says the expert.

3. Balancing flow

It begins with mountain pose then heads to tree pose, warrior III and eagle pose. This sequence improves balance, stability and mind-body connection.

What are the benefits of Vinyasa Yoga?

As per a 2012 study, which had 55 women going through cognitive behavioral therapy to quit smoking. It was found that practicing Vinyasa yoga helped the participants to stop smoking. The study published in the Journal of Women’s Health also showed that this yoga flow helped lower stress as well as anxiety levels. Here are some more benefits:

1. Improves strength and stability

Vinyasa yoga is great for strength and stability. It helps build muscle and provides a comprehensive workout, says the expert.

2. Relaxes the mind

This yoga pose is all about breath and movement synchronisation. This promotes mental calmness and mindfulness.

3. Promotes sleep

While doing this yoga, tension gets released. This can help you to sleep better. So, if you are unable to get enough sleep due to tension or stress, do this pose.

4. Enhances posture

The poses can counteract prolonged sitting, which has become a part of most people’s lives. Vinyasa yoga can help to increase awareness of proper alignment.

A woman doing Surya Namaskar
Vinyasa yoga can improve your posture. Image courtesy: Shutterstock

5. Increases energy

It helps clear the mind and relax the body. It can also help to boost energy levels, says Bajwa.

Tips for beginners of Vinyasa yoga

If you are new to Vinyasa yoga, you need to keep a few things in mind before you begin.

  • Start slowly. Begin with the introductory classes and modify poses as per instructions from your yoga expert.
  • Sync breath with movement for a mindful practise.
  • Build strength gradually, avoiding overexertion.
  • Use props, as props enhance accessibility and support proper alignment.
  • Establish a regular practise routine for steady improvement.
  • Hydrate before and after sessions for optimal performance.
  • Modify or skip poses if they don’t feel right.
  • Embrace the journey and relish each yoga session.

Remember, everyone’s fitness journey is unique, so honour your body, practise with kindness, and enjoy the transformative power of Vinyasa yoga.


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