This is a user generated content for MyStory, a YourStory initiative to enable its community to contribute and have their voices heard. The views and writings here reflect that of the author and not of YourStory.

Vinyasa flow sequence: Benefits and poses for beginners

Vinyasa flow sequence: Benefits and poses for beginners

Tuesday August 22, 2017,

3 min Read


Vinyasa means arranging the activities in a particular order. Vinyasa Yoga is the art to coordinate the body movements with breath control or it is an art of breath-synchronized Yoga movements performed to transit between the streamlined postures. The traces of Vinyasa are found in Hatha Yoga. This yoga style is comparatively more dynamic. It requires the calm and focused mind to let you perform with excellence; just like, you do in meditation. The Vinyasa Flow Yoga is known as the power yoga also. Many Yoga enthusiasts explain Vinyasa Flow Sequence as the freestyle Ashtanga also because it is not adhered to rigid Ashtanga Yoga structure. In yogic term, Vinyasa is the connection between breath and movements.

Scientifically Proven Benefits of Vinyasa Flow Yoga

1. Researchers have confirmed numbers of health benefits of practicing vinyasa flow poses; and, most of these are experienced by the practitioners earlier than their own expectation. More commonly health benefits of Vinyasa flow Yoga are:

2. Decreases Stresses, Anxiety & Depression: A ‘2010 research report’ appeared in ‘Behavior Modification’ confirms that the people suffering from depression problem experienced positive response within eight weeks after practicing Vinyasa Yoga.

3. Helps to Quit Bad Habits: A research report published in Journal of Women’s Health (2012) confirms that women smokers, indulged in vinyasa yoga practicing, were found tending to give up smoking.

4. Increases Energy: A research report published in the Journal of Nursing Research in 2014 confirms that after 8 weeks of regular practicing of Vinyasa Yoga, the female cancer patients experienced enhanced strength and capabilities.

5. Reduce Migraine Headaches: A research article appeared in International Journal of Yoga (2014) states that Vinyasa Yoga helped the migraine patients significantly. The experienced benefits after 6 weeks of Vinyasa practicing were at both levels- intensity and frequency.

6. Cardiovascular Conditioning: Reports in International Journal of Yoga also confirm that after 11 months of practicing backbone pose of vinyasa yoga improves cardiovascular health.

Vinyasa Yoga Poses for Beginners

The initial stage Vinyasa poses for the beginners are -

1. Start with Easy Pose – Sukhasana: This pose strengthens the spine, opens up the hips, and promotes the sense of calmness.

2. Inhale in Dog Pose: This pose lengthens the spine and stimulates adrenal glands & kidneys.

3. Exhale in Cat Pose – Bidalasana: This pose stretches the shoulders and reduces stresses in upper back.

4. Adho Mukha Svanasana: This pose stretches the back, opens up the chest, strengthens the upper body, stimulates brain & nervous system and improves concentration, hearing & eyesight.

5. Inhale in Low Lunge - Ashwa Sanchalanasana: This pose opens the chest, stretches the groins and legs, lengthens the spine, and strengthens the lower body.

6. Inhale in Half Warrior Pose - Ardha Virabhadrasana: This pose lengthens the spine and straightens the legs.

7. Child’s Pose – Balasana: This pose calms down the body, spirit, and mind besides stretching the lower back and stimulating the digestion.

8. Cobra pose – Bhujangasana: This pose opens the chest, strengthens the core body, align the spine, and invigorate the kidneys.

The pictures of Vinyasa Yoga flow poses seem simple but every Vinyasa pose needs perfection to keep you away from muscular injury. The required Perfection can be gained only by joining the regular Vinyasa Flow Sequence Training provided by the experienced Yoga Experts. The prime objective of Yoga is to relax and rejuvenate the practitioner, so, you should not be concerned about – how much or how little.

Takeaway: Vinyasa Flow Sequence practicing can transform the way of living provided you get the personalized Vinyasa Yoga Training addressing your needs and limitations.