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Introduction to Vinyasa Voga
Vinyasa is a style of yoga characterized by stringing postures together so that you move from one to another, seamlessly, using breath. Commonly referred to as “flow” yoga, it is sometimes confused with “power yoga“. Vinyasa-Yoga-full-guide-beginner-advance-2021
Vinyasa classes offer a variety of postures and no two classes are ever alike. The opposite would be “fixed forms” such as Bikram Yoga, which features the same 26 postures in every class, or Ashtanga which has the same sequence every time.
The variable nature of Vinyasa Yoga helps to develop a more balanced body as well as prevent repetitive motion injuries that can happen if you are always doing the same thing every day.
As a philosophy, Vinyasa recognizes the temporary nature of things. We enter into a posture, are there for a while, and then leave.
While Vinyasa, or Vinyasa-Krama, dates back to the Vedic age—the earliest period of yoga thousands of years ago—it referred to a series, or sequence of steps, to make something sacred.
Put all this together and Vinyasa is a breath-initiated practice, that connects every action of our life to move towards what is sacred, or most important to us.
While Vinyasa Yoga is one of the most popular forms of practice in the world today, it is not well understood.
Improved fitness levels
What does vinyasa yoga do for your body? Yoga is a complete functional exercise. In Vinyasa, we focus on dynamic movements and held postures which make the practice the perfect combination of strength, cardio, and flexibility. Here are a few physical benefits of Vinyasa Yoga: Vinyasa-Yoga-full-guide-beginner-advance-2021
- A vinyasa flow practice makes you strong and stable
Does vinyasa yoga build muscle? Is vinyasa yoga a good workout? In short, yes. Held vinyasa yoga postures build muscle strength and are a complete workout.
Practice all the balancing poses like tree pose: they build incredible leg strength and will teach you to engage your core to feel more balanced.
- Vinyasa yoga counts as cardio
Is vinyasa yoga cardio? It can be if you are taking dynamic classes or doing sun salutations. Sun Salutations are made to create heat in your body, just as cardio does. The bonus is that they take your body through most main movements and work most major muscles. Better than spending hours on the elliptical if you ask me!
Is vinyasa yoga enough exercise for you? It depends and it can be as intense or as chill as you make it! I always say that the best type of exercise is the one you can do regularly, so focus on establishing a habit first and they add other forms of exercise to it. The importance of vinyasa yoga in your activity routine should also vary depending on how you feel: it is ok to take a rest day!
- It makes you flexible. (Vinyasa-Yoga-full-guide-beginner-advance-2021)
I'll never stress that enough: You don't need to be flexible to practice yoga to feel good, yoga makes you flexible! What happens to your body when you start doing yoga? Well, when I started, I was so stiff and could barely touch my toes. I have now gained space in my body and feel good from it.
A tip to make sure you don't injure yourself (which will NOT make you more flexible): make sure that the stretch comes from breathing deeply and relaxing into the postures rather than pulling or forcing your body into it!
- Vinyasa yoga exercises relax you and calm your mind
The objective of all types of yoga is to quiet the mind. The physical postures or asana are here to help you find stillness inside your head and prepare you for mediation.
Yoga and meditation are often mixed, and meditation is a part of yoga: you will often learn meditation techniques you can leave your attention on during the final resting posture, Savasana.
When you are doing vinyasa yoga, you are fully guided: every breath and movement is cued. This can help you let go of your mental chatter and know that you are fully supported in listening to your body. This is why Yoga is often recommended for reducing stress, anxiety, or even burnout.
If you want to feel this benefit, I recommend you work on fully letting go of judgment (including towards yourself!) and of expectations.
Vinyasa Yoga acts on sleep in two ways:
It releases tension in your body and helps it reset by moving it through its complete range of motion during a vinyasa flow yoga sequence.
It also creates space in your mind. You might even want to use square breathing or a breathing technique to help you fall asleep faster.
When you are moving and breathing in a way that feels good, it is easier to fall asleep and stay asleep.
- You will have greater emotional stability
Moving from posture to posture helps you see that no experience, positive or negative, is forever, which in turn helps you see the big picture when you are experiencing negative feelings.
Additionally, it gives you a toolbox to come back to balance, using physical practice, a breathing exercise, or a feeling. This is why in my classes I always ask people to pick something to try in their daily life at the end! Try doing that to experience the full emotional benefits of yoga!
Physical health benefits of vinyasa yoga. (Vinyasa-Yoga-full-guide-beginner-advance-2021)
There are many well-studied physical vinyasa yoga benefits as it combines the advantages of a gentle physical practice with those of mindfulness:
- Vinyasa yoga has cardiovascular benefits
Yoga is good for your heart as it lowers blood pressure, cholesterol, and blood sugar.
Improved fitness levels through low-intensity exercises have been connected to better cardiovascular health. Even a beginner vinyasa yoga practice will bring you these results!
Yoga is good for your heart as it lowers blood pressure, cholesterol, and blood sugar.
Improved fitness levels through low-intensity exercises have been connected to better cardiovascular health. Even a beginner vinyasa yoga practice will bring you these results!
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- It improves your posture. Vinyasa-Yoga-full-guide-beginner-advance-2021
If you work on your computer, you are probably sitting all day. And you are probably sitting wrong. Gentle Vinyasa yoga poses will compensate for a long day of sitting and help you find space in your body. You will become more aware of when you are not sitting or standing properly and will be able to correct yourself.
It can help with back pain which is one of the major consequences of sitting too much: it is recommended by the American College of Physicians to ease the symptoms and improve mobility for people with chronic back pain.
A good way to try it for yourself is to unroll your mat and do a few cat-cows and observe the relationship between your spine and your hips and shoulders. Finding the natural curvature of the spine is key to having a good posture and this pose helps you do just that!
- It helps you breathe better
Proper breathing is so important in vinyasa yoga as the practice links breath and movement by pairing specific poses with the anatomical changes that occur during an inhale or an exhale.
If you observe your breath during a Sun Salutation, you'll see how instinctively the body is moving under the breath. We often inhale in movements where we are expanding and finding space (think upward facing dog) and exhale when we fold inward and deepen a relaxation (like in forwarding fold).
Better breathing comes from the many breathing exercises we practice during Vinyasa Yoga, from counted breaths to Nadi Shodana… there are so many you can try!
- It increases your energy levels
Taking care of your mental and physical health has incredible benefits on your perceived energy levels and on how you feel throughout the day.
You will have a toolbox to come back to balance and find energy when you are not feeling 100%, whether you need a restorative practice to relax or a dynamic one to wake your body up.
Beginner Vinyasa Sequence Vinyasa-Yoga-full-guide-beginner-advance-2021
Plank Pose — Kumbhakasana
Inhale as you come into a high push-up position, with your hands under your shoulders and feet hip-distance apart.
Knees-Chest-Chin Pose — Ashtanga Namaskara
Exhale as you lower your knees to the floor, keeping your elbows tucked in toward your sides. Keep your hips lifted off the floor, but bring your chest and chin to the floor. Place your chest between your hands
Cobra Pose — Bhujangasana
Inhale as you draw your chest forward, keeping your hands underneath your shoulders. Extend your legs along the floor and un-tuck your toes. Draw your shoulders back and lift your chest slightly. Keep your lower ribs on the floor.
Downward-Facing Dog Pose — Adho Mukha Svanasana. Vinyasa-Yoga-full-guide-beginner-advance-2021
Exhale as you lift your hips and roll over your toes, placing the soles of your feet on the floor. Ground down through your hands and the soles of your feet as you lengthen your spine. Lift your belly and sit bones to the sky.
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Precautions When Practicing Vinyasa Yoga
When working in these repetitive sequences, it’s important to practice with care, as with any physically demanding activity. Plenty of beginners get their starts in vinyasa-style classes, but it’s important when you’re first learning yoga to seek beginner instruction. The pace of a vinyasa class can be quite fast, and if you don’t know the names or basics of the poses, you could expose yourself to injury.
Conclusion
This is Vinyasa-Yoga-full-guide-beginner-advance-2021. we hope you liked this information and we conclude that take proper guidance from your trainer before performing this yoga
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