“Inhale, exhale, inhale”
This is what you hear regularly in a vinyasa flow practice while moving from one pose to other with each breath. Vinyasa yoga flow is a fast-paced sequence in which poses are not held for a longer time like in other yoga styles. Quick transitions are made from one pose to another. Those who are totally a newbie to Vinyasa can face a lot of challenges initially. However, starting off with the perfect vinyasa flow can really help in befitting into the style and reaping the maximum benefits.
If you are new to Vinyasa yoga, here is a perfect routine that will help you to get a fine glimpse of the strengthening, lengthening, and calming effects of this wonderful style:
1. Mountain Pose( Tadasana) to Upward Salute (Urdhva Hastasana): Stand straight with feet together. Raise the arms overhead with palms facing each other. Join the palms above the head. Exhale and bring the hands down to the heart center.
2. Upward Salute (Urdhva Hastasana) to Half Moon (Ardha Chandrasana): Now, bend side to side with hands reaching the floor one by one slowly to open the body. Hold each side for a few breaths. When back to original position, go into a forward fold and bring the arms down to reach the floor with fingertips.
3. Standing Forward Fold (Uttanasana) to Standing Half Forward Bend ( Ardha Uttanasana): Lengthen the spine from tailbone to between the ears and take off the hands behind to grab the shins, thighs, or hips. Now, as you exhale, soften your face, neck, hands, legs, and back and come back in forward fold. Bend the knee, place the hands firmly on the floor. Step back with the right foot, lower the knee, shift the body weight on the left foot and right shin.
4. Low lunge (Anjaneyasana) to Flying High Lunge (Utthita Ashwa Sanchalanasana Variation): Raise the arms into the air, mat-distance apart and palms facing down. Sweep them back into the flying arms while lifting the back leg for a high lunge. Now, inhale, raise the arms up again and bring the lifted leg down. Repeat 3-4 times and end up with arms in the sky in a low lunge. Bring the arms back on the floor and step back into the plank pose.
5. Plank-Chaturanga Dandasana-Upward Facing Dog-Downward Facing Dog: Inhale and step back with the other leg, straighten the hands and legs and raise the pelvis towards the ceiling to form an inverted ‘V’ shape with the body. Tilt your head back as much as possible and look towards the ceiling. As you exhale, drop down your shoulders and head and look at your abdomen.
6. Three-legged Down Dog- Low Lunge-Flying High Lunge: Bring the right leg in between the arms for low lunge. Repeat the step 4 except the end. Release the arms on the floor, and step up to come into forward fold.
7. Standing Forward Fold (Uttanasana) to Standing Half Forward Bend ( Ardha Uttanasana): Repeat the step 3. At the end, lift the arms up for mountain pose.
8. Mountain-Upward Salute: Raise the arms until the heart center to behind the head for an upward salute.
9. Standing Forward Fold (Uttanasana) to Standing Half Forward Bend ( Ardha Uttanasana): Repeat the step 3, step back with the left leg and lower the knee to go in a low lunge.
10. Low Lunge (Anjaneyasana) – Low Lunge Twist Pose (Parivrtta Sanchalanasana): Inhale, raise the arms up, join the palms and release them to heart center while exhaling. Now, twist the body to the right in a way that the left elbow touches the right knee. Hold the moment for 2-3 breaths and take the arms back to the center. Release them to the ground and step back to come into Plank.
11. Plank-Chaturanga Dandasana-Upward Facing Dog-Downward Facing Dog: Repeat the step 5.
12. Three-legged Down Dog- Low Lunge-Low Lunge Twist Pose: Bring the right leg in between the arms for a low lunge. Repeat step 10 excep the end when the arms are placed on the floor, step up and raise the arms to come in the forward bend.
13. Standing Forward Fold (Uttanasana) to Standing Half Forward Bend ( Ardha Uttanasana): Repeat the step 3, bend the knees and raise the arms to join the palms and release them to the heart center.
14. Mountain- Eagle Pose (Garudasana): Square the hips, bring the right leg over the left thigh and the right arms under the left arm. Repeat on the other side. Hold 5 breaths on each side. Raise the hands to go in upward salute.
15. Upwards Salute-Mountain Pose: As you exhale, bring the hands to the heart center. Join the palms in prayer position, bow the head and stay in the posture for a few deep breaths.
So, start your vinyasa journey with this flow and embark on the path towards self-realization.