Flowing like water in a river, feeling the power like the wind in the treetops, being as gentle as the waves - for many, this is exactly what vinyasa yoga is. Every movement is synchronized with the breath, so that every inhalation and exhalation is an impulse to continue flowing. The combination of asanas and breathing results in a kind of moving meditation, while you can leave everyday life and tension behind you. In Vinyasa, you follow a set rhythm to be on your mat - and only there. This style can be both powerful and gentle. It is designed to give you space to clear your mind and create a connection with yourself. Can you imagine that? Then you should roll out your mat here - try it out and feel the symbiosis of movement and breathing in vinyasa yoga.
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7 Is Vinyasa Yoga suitable for everyone?
8. vinyasa yoga - flow on the mat
Definition of Vinyasa Yoga - modern spirituality for the western world
Vinyasa yoga is probably the most dynamic of the many different types of yoga. Its roots lie in traditional Ashtanga yoga according to Pattabhi Jois. In Ashtanga, postures (asanas) are performed precisely in a set sequence and held for 5 seconds at a time. After this style was introduced to the western world and became more popular, other practices were developed based on it, including Vinyasa Yoga. This style has become particularly popular in the western world and has spread rapidly over the past decade. Sub-forms such as Power Yoga and Jivamukti Yoga have also developed.
What is Vinyasa Yoga? Body-oriented, dynamic, meditative
There are many types of yoga - what sets Vinyasa Flow apart from others? The special thing about (power) vinyasa yoga is the synchronization of asanas and breathing (pranayama). The focus is on movement, while meditation, mantras and the like tend to take a back seat. In addition to the asanas, there is another aspect to vinyasa yoga: the transitions. This refers to the transitions from one asana to another. Each movement is synchronized with the breath in a single unit:
Inhale - raise your arms up over your sides - as you exhale, bend down and touch the floor with your fingertips. Inhale, lift your gaze and chest, exhale and lower yourself back into the full forward bend.
A position/asana is usually only held for one breath, released with the exhalation and then taken up again. The result is not a simple sequence of asanas, but a dance or flow. The poses become flowing movements, all of which ensure that you arrive on the mat. Through the physical exercise in combination with targeted breathing, you can achieve a meditative state during the practice. Meditation in action, so to speak. Access to your own spirituality is not so high here, which is why it is particularly popular in the western world.
Incidentally, the term "vinyasa" comes from Sanskrit. It is made up of
- vi - Order
- nyasa - to place.
In a figurative sense, the term refers to movement according to a certain order. Vinyasa often refers to a specific sequence of asanas, for example plank - chaturanga - downward dog.
The movements in Vinyasa: moving the spine in all directions
During a typical class with vinyasa yoga exercises, your body is moved dynamically - a mix of strengthening and stretching. The focus is on the spine: it is moved in all possible directions, through
- Straightening,
- Prevent,
- Backbends,
- Tilt to the side,
- Twists and
- Reverse postures.
The spine is an essential part of physical yoga. It should be straightened and remain flexible, as both chakras and energy pathways are located here.
Ujjayi breathing - the sound of the sea from within you
Breathing is a central element of vinyasa yoga, just like the spine. For advanced yogis, a special breathing technique is used when going through the vinyasas: Ujjayi breathing. For this pranayama technique, the diaphragm is slightly tensed, causing the glottis to constrict. The breath passes through the nose, the lungs fill completely with air and can empty deeply. The constricted glottis creates a sound when breathing that is often compared to the sound of the sea - this is why Ujjayi is also known as oceanic breathing.
The technique promotes conscious breathing and has a relaxing and energizing effect at the same time. In vinyasa flow yoga, this breathing helps you to maintain the flow of movement and find your own rhythm. You can gather strength, direct your awareness and be more easily in the here and now on your mat. The breath also helps you to control your effort during the vinyasa flow yoga exercises: If Ujjay can no longer flow in a relaxed way, the effort is too great. If your breath flows in a relaxed way, you are just right. In this way, Ujjayi can support the meditative effect during the flow and prevent your thoughts from wandering - because you are more in tune with your breathing than at your desk in the office.
This is what it looks like in practice - the basics of Vinyasa Yoga
Would you like an insight into the practice? Unlike Ashtanga, Vinyasa Yoga does not have a standardized structure with fixed sequences. That's why this style is more creative: in a way, there are no limits when it comes to the design and structure of the flows. So it definitely never gets boring on the mat.
In principle, however, the practice involves three building blocks:
- Meditation
- Pranayama
- Asanas/physical exercises
A typical session begins with arriving on the mat and getting in the mood, for example with the help of a short meditation. To prepare for the flows, a gentle mobilization with asanas such as cat-cow or the seated side bend (Parsva Sukhasana) follows. The flows are often introduced by a few warming sun salutations. After two to three vinyasas (i.e. sequences of several asanas), a kind of cool down follows with lying twists or gentle hip openers and finally savasana.
Equipment for the flow
Would you like to try yourself out on the mat and find your flow? Then you need one thing above all: yourself and your time. The important thing for a regular practice is that you take enough time to commit to it. Don't put off your sessions because everyday life is pressing, but consciously take time for yourself. Apart from that, you will need comfortable clothing for the vinyasa yoga class in which you can move easily in all directions. If you get cold quickly, prepare a blanket or jacket and socks for the final relaxation before the practice.
As you can work up a sweat during Vinyasa, the surface is also important: a good yoga mat offers you optimum support and a stable base, even during sweaty flows. Yoga blocks and a yoga strap can make some asanas easier or support you during stretches, for example, and act as an extension of your arms. A meditation cushion offers a comfortable sitting position for the introductory meditation.
Vinyasa yoga: benefits and effects
Vinyasa yoga has effects on a physical and mental level. To really benefit from it, you should practise regularly. And don't get discouraged: Even if you can't always keep up with the pace of vinyasa flow yoga for beginners at the start: The more often you practise, the sooner and deeper you will get into the flow and the meditative state of movement.
On a physical level, Vinyasa Yoga offers you many positive effects:
- You become more flexible and mobilize your joints
- You strengthen your abdominal muscles, arms and legs
- Your balance can improve
- Endurance can be increased
- Tension can be relieved and prevented
- Incorrect posture can be corrected through more flexibility and movement
- Vinyasa yoga can increase calorie consumption
In short: you strengthen your body and your body awareness. Vinyasa or power yoga in particular can also be sweat-inducing during demanding sessions and can even be a bit of a cardio workout. Many people use vinyasa yoga to lose weight in combination with a generally healthy lifestyle.
You can also benefit on a psychological level:
- It promotes better concentration
- Find more relaxation and enjoy inner peace
- The energy stores can recharge
- Emotional blockages can be released
- The energy pathways along the spine are cleansed
- It offers relaxation for the mind
Experienced yogis also report inner peace, better self-acceptance and a new awareness of their own energy and the energies around them.
Is Vinyasa Yoga suitable for everyone?
As a further development of Ashtanga, Vinyasa Yoga is suitable for both yoga newbies and experienced yogis. The intensity and asanas can be individually adapted to your level, so that you can slowly progress from easier classes to becoming a professional. If you are new to the yoga path, you should opt for easier flows in order to slowly find your way into the asanas and the deep connection to your breathing.
In contrast to Yin Yoga or Kundalini Yoga, Vinyasa Yoga is a little more dynamic - you keep moving the whole time. This style is therefore particularly suitable for people who prefer dynamic and sporty sessions. If you have problems with silent meditation or your thoughts keep wandering during calm yin yoga, you may find it easier to calm down in flow yoga, even if your body is in motion. For vinyasa yoga during pregnancy, you should speak to your doctor beforehand.
Vinyasa yoga - flow on the mat
This style of yoga is particularly dynamic and, with a little practical experience, allows you to calm down quickly, although you are still in motion the whole time. Classes are now available in many local studios, but you can also find a wide range online. Try it out and find out whether flow is the right yoga path for you.