Vinyasa yoga sequence series#

Want more yoga? Try this soothing yoga routine before bed and help your body fall asleep faster.Дraw the hips back, get low in those legs.ДЄnd we'll move through our first vinyasa.

Vinyasa yoga sequence series#

This yoga series for flow uses the following poses: In this episode of Flow, yoga instructor Elise Joan uses traditional vinyasa yoga poses to build stronger muscles and greater flexibility. For higher intensity, sun salutations can be done at a faster pace for great cardio. These are a series of consecutive poses that flow from one to the next and repeat several times. One common sequence in vinyasa yoga is called sun salutations. Because of this, it adds a touch of cardio to yoga, in addition to the usual flexibility and muscle strength. Specifically, you inhale during upward movements, and exhale during downward movements.ДЄlthough it depends on the instructor, vinyasa yoga tends to be a little faster paced than other types of yoga. Proper vinyasa yoga synchronizes the breaths with the poses. ItвЂ™s also called simply вЂњflowвЂќ yoga because an emphasis is placed on transitions between poses-one flows into the next. Stay here for as long as you wish.Vinyasa yoga is one of the most popular forms of yoga. Notice any subtle shifts in your body after this vinyasa flow, and allow yourself to enjoy the delicious stillness after the movement. Make any final movements your body is asking for before relaxing into savasana. Rock from side to side to release any tension in your lower back. Lower with control, allow your back to rest in neutral for a few breaths before taking happy baby pose. Inhale to lift into bridge pose, lifting hips and sternum up to the sky and hold for three to five breaths. Closing SequenceДЇrom downward-facing dog, hop your feet through to a seated position, and engaging your core and roll down onto your back. Return to center, place your palms on the ground and step back to plank pose.ДЇlow through your vinyasa, then repeat the sequence beginning with the left leg. Lower your left knee to the ground, and come into a twist by bringing your hands into prayer position and twisting your body right, hooking your left elbow across your right knee and looking towards your right elbow. Keep your left heel lifted, but pressing back as you circle your arms up to take crescent lunge. Plant your hands down firmly beside your feet and inhale as you step back into plank pose.ДЇlow through your vinyasa to downward-facing dog.ДЇrom downward-facing dog, step your right leg through to the inside of your right hand. Hold for three breaths, then exhale into a standing forward fold. Inhale to bend your knees and sweep your arms up, sitting back into chair pose.

Inhale to sweep your arms out to the side, lifting your body to standing and reaching your arms overhead with palms touching. Sway from side to side for three to five breaths as you let the back of your body release and open. It forms the foundation for many other flow sequences in Vinyasa yoga, and is the perfect starting point for exploring Vinyasa yoga.ДЇlow through this sequence a couple more times to build familiarity with it.ДЄfter a few vinyasas, from downward-facing dog, look to your hands and walk your feet forward to come to a standing forward fold, with your feet hip width apart.Д«end your knees slightly, and clasp opposite elbows in ragdoll pose.

This cyclical sequence of downward-facing dog, plank pose, lowering down, cobra pose and downward-facing dog again is your basic vinyasa flow. Hold for 5 breaths, then, inhale as you move your body into a straight line to take plank pose.Д®xhale to lower your knees, untuck your toes, take your hips in line with your body, and then, lower (with control) onto your front, keeping elbows tucked in close to your ribcage.Д®xhale to find your way back to downward-facing dog. Inhale as you slide your hands back beside your chest and lift into cobra pose.Д®xhale as you lower from cobra pose, come through all fours and tuck your toes under, pressing into your first downward-facing dog.Д«end one knee at a time to release your calves and hamstrings. Hold for a few breaths, and then, exhale to lower down. Lower your forearms on the ground, draw your navel toward your spine and slide forward into sphinx pose. Keep your elbows lifted and come up onto your fingertips to stretch and open the front of your chest. Exhale to lower into extended puppy pose. When you feel sufficiently warmed up, return to a neutral position on all fours. Inhale, and dropping your belly toward the floor, raise your head to look up at the ceiling, coming into cow pose.Д¬ontinue to awaken your spine by moving through this cat-cow flow for another several rounds. Take your chin to your chest, moving into cat pose as you create an arch in your back. As you exhale, roll your tailbone down, pulling your lower abdomen in.