In this Vinyasa Yoga For Beginners Lesson you can create more strength in the body with a slower method of movement.
Below I have outlined the basic steps that establish Vinyasa-- rhythm with breath and body. These sequences also develop upper body stability and core strength.
Just as in part one of this Vinyasa Yoga For Beginners blog, the Basics Practice, each move steadily corresponds with a flow of breath. That is the practice!
- Part One: Connect your breath and movement.
Inhale, step your foot forward. Exhale, lower your knee. Inhale, lift your hands.
Wala! Crescent Lunge!
- Part Two: Expand the length of your movements and breath in Repeating Vinyasa.
Exhale, step both feet back to downward dog. Inhale, shift forward into plank. Exhale, press back into downward dog. Inhale, pull forward into plank. Exhale, press back into downward dog.
- Part Three: Repeat the moves in the Repeating Vinyasa sections, and then continue to the next sequence. You will find the full video at the end of the post. Scroll down and follow-along!
Here's the breakdown.
Repeating Vinyasa
Exhale, downward dog.
Press through your hands and your feet as you lift your hips up and back. Feel the front of your thighs activate.
Inhale, lift hips and heels.
Shift your weight towards Plank as you round your upper back as you gently tuck your chin. Keep your arms and legs straight.
Inhale, plank pose.
Keeping your arms and legs straight, position your body horizontally over the ground like a plank. Your chest and chin stretch forward as your hips and heels anchor back.
Exhale. return to downward dog.
Draw up and back through your core, hips, and thighs as you press into your hands and feet. Keep you arms and legs straight when possible.
Plank Into Cobra
Inhale, lengthen.
A common transition from Plank into Cobra involves lowering your Knees, Chest, and Chin to the ground.
Exhale, lower your knees.
Bend your elbows back and lower your knees to the ground first, keeping your toes tucked if possible.
Exhaling, hover your chest and chin.
Continue pulling your elbows close to your lower ribcage as your chest and chin hover above the ground.
Inhale, plant your hips and roll into cobra.
Unhook your toes and slither your hips to the ground for Cobra. Position your hands beneath your shoulders and spread your fingers to rise.
Repeating Vinyasa
Inhale, rise into high cobra.
Exhale, into low cobra.
Inhale, rise into high cobra.
Exhale, into low cobra.
Pressing Up
Exhale, lower forehead to ground.
Exhaling, press into your cobra hands.
Inhale, straighten your arms.
Inhaling, tuck your toes.
Exhale, press back into downward dog.
Full Video
Vinyasa Basics, Part 2 -
Practice the basic steps of a Vinyasa Namaskar (also known as Sun Salutation/Moon Salutation) by coordinating a steady rhythm of breath with the movement into (and out of) each pose. This Namaskar (Salutation) gently warms and stretches the body, including Low Crescent, 8-Point Plank, and Cobra Postures. Benefits can improve mood, rejuvenate well -being, and ease various discomforts in the body.
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