Go Through a Vinyasa

Vinyasa yoga is a term used to described moving from one posture to another in a flowing and smooth manner, where the breath is synchronized with the movements. Your teacher will explain to inhale into one pose and exhale fluidly into another. In vinyasa yoga, the breath links the bodies movement.

If you are in class and your teacher says "take a vinyasa" or "go through a vinyasa" they mean inhale to plank, exhale to chaturanga, inhale to up-dog and exhale to down-dog:

PLANK POSE

Strengthens the arms and spine. Tones the abs.

Key Points:

tailbone tucks under

heels press back

shoulders directly over elbows over wrists

belly button pulls to spine

engage the lats

neck is long

  

1. From hands and knees, get into a push-up position. Draw the torso forward until the shoulders are directly over the wrists and the whole body is in one straight line, from head to heels.

2. Press the hands firmly down and do not let your chest or belly sink. Squeeze the navel back toward your spine, tuck the tailbone under and press back through the heels.

3. Keep the neck in line with the spine and broaden the shoulder blades.

Beginner Tip: Move back and forth between Down Dog and Plank making sure the distance between your hands and feet does not change.

CHATURANGA DANDASANA

Strengthens the arms and spine. Tones the abs.

Key Points:

elbows brush ribs

elbows bent to 90 degrees

shoulders press away from ears

belly button to spine

1. From Plank Pose, firm your shoulder blades down your back and continue to tuck the tailbone, eliminating any arch in your low back.

2. With an exhale, bend your elbows to 90 degrees, brushing your ribs with your elbows and lower your body halfway down to the mat. Take care to not go too low here. Keep your triceps, elbows and shoulders in line with your ribs, your body and legs parallel to the floor. Do not let the elbows go wide, as in a regular push-up, but think of this as a tricep push-up. Keep the tailbone firmly in place and the legs very active and turned slightly inward.

3. Keep the space between the shoulder blades broad. Don’t let your shoulders dip lower than your elbows. Press the bases of the index fingers firmly to the floor. Send your gaze a few inches past your mat, keeping the neck long.

Beginner Tip: Before you lower to 90 degrees, place your knees on the floor.

UPWARD FACING DOG

Strengthens the arms, spine, and wrists. Stretches chest, shoulders, and abdomen.

Key Points:

shoulders are directly over wrists

shoulders pressing back and down

chest open

heels turn toward each other

gaze out and slightly up

1.    From chaturanga dandasana, press into your toes, sending your body forward a few inches. Roll over the toes and onto the tops of your feet. Inhale and press into the inner hands to straighten the elbows, lifting your torso up.  Pull your hands slightly back towards your ribs to help bring your chest forward between your arms. Your thighs and chest do not touch the mat.

2.    Pull your shoulders down your back, increasing the space between your ears and shoulders. Keep the thighs firm and press your heels towards each other. Firm the arms and keep the elbow creases facing forward.

3.    Press the tailbone toward the pubis and bring the belly button to the spine. Do not let the front ribs press out.

Beginner Tip: Bring your thighs to the floor and turn your feet over one at a time, then lift the thighs up. Practice Cobra is Upward Facing Dog is not accessible.

DOWNWARD FACING DOG

Stretches and strengthens the whole body.

Key Points:

heels melt to the mat

tailbone to the ceiling

shoulders square to the front of the room

press into hands evenly

1.    From Upward Facing Dog, exhale and tuck your toes, press into the floor with your palms and send your hips back and up.

2.    Lift your sitting bones toward the ceiling while stretching your heels toward the mat. Straighten your legs but do not lock your knees. Do not let the ribs sink to the mat, but keep a flat back.

3.    Wrap your triceps toward each other, firming the outer arms and keeping the shoulders safe. Press your index fingers into the mat to help with this action. Keep your ears between your biceps; don’t let your head hang.

Beginner Tip: Bend your knees deeply, bringing your torso towards your upper thighs.