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  • September 29, 2020

    Yoga tips: Your guide to the Vinyasa practice

    Flows, Pose Analysis, Yoga

    Vinyasa’ refers to the movement between poses in yoga, typically accompanied by regulated breathing. We traditionally start our practice with Sun Salutations (as I have mentioned in my previous post) repeating a certain sequence in order to connect movement, mind and breath. Part of this sequence is called a vinyasa. It will also be repeated a few times during a yoga practice at the end of each flow.

    Let’s take a closer look at the poses in the vinyasa

    1-Adho Mukha Svanasana/Downward Facing Dog

    Adho Mukha Svanasana

    Translation from sanskit:

    • Adho = downward
    • Mukha = face
    • Svana = dog
    • Asana = posture

    Step-by-step movements:

    • Create an upside down “V” shape with your body
    • Keep your feet hips distance apart
    • Keep your hands shoulder width apart
    • Spread your fingers wide, finger tips pointing forward
    • Press your chest towards your upper thighs
    • Draw your heels towards the floor
    • Internally rotate your thighs
    • Externally rotate your shoulders/bring the inner crease of your elbows toward one another
    • Lengthen the side of your body as much as possible
    • Look towards your toes and relax your neck 

    Benefits of Downward Facing Dog

    • This pose strengthens the entire body: the upper body, the arms, the shoulders, the abdomen and the legs
    • It also stretches the back of the body, the ankles, the calves and hamstrings as well as the whole spine

    2-Kumbhakasana/Plank Pose

    Translation from sanskit:

    • Kumbhak = breath retention
    • Asana = posture

    Step-by-step movements:

    • Create one long line with your body
    • Keep your hands shoulder width apart
    • Keep your feet hips distance apart
    • Press your heels back to lengthen and stretch the back of your legs
    • Keep the crown of the head reaching forward, and look down towards your mat
    • Engage your cores to keep your upper body straight
    • Press the floor away with your hands to separate your shoulder blades

    Benefits:

    • It tones all of the core muscles of the body, including the abdomen, chest, and low back
    • Strengthens the arms, wrists, and shoulders
    • Strengthens the muscles surrounding the spine, which improves posture

    3-Chaturanga Dandasana/Low Plank Pose

    Translation from sanskit:

    • Chatur = four
    • Anga = limb
    • Danda = staff (referring to the spine)
    • Asana = posture

    Step-by-step movements:

    • Lower half way down form your hight plank
    • Keep your all body in one long line
    • Squeeze your elbows towards your ribcage and keep them levelled with the side of your body

    Benefits:

    • It tones all of the core muscles of the body, including the abdomen, chest, and low back
    • Strengthens the arms, wrists, and shoulders
    • strengthens the muscles surrounding the spine, which improves posture

    4-Urdhva Mukha Shvanasana/Upward Facing Dog

    Translation from sanskit:

    • Urdhva = upward
    • Mukha = face
    • Svana = dog
    • Asana = physical posture

    Step-by-step movements:

    • Slide forward form your low plank
    • Press the floor with your hands to lift your upper body to an upright position
    • Roll your shoulders back, keep them away from your ears and open your chest
    • Keep the crown of your head reaching towards the sky
    • Roll onto your toes and place the top of your feet on the floor hips distance apart
    • Engage your gluts muscles to lift your thighs higher

    Benefits:

    • Strengthens the spine, arms, wrists
    • Stretches chest and lungs, shoulders, and abdomen.
    • Firms the buttocks
    • Stimulates abdominal organs
    • Helps relieve mild depression, fatigue, and sciatica

    Thanks so much for taking the time to read my blog. I hope this helps with your practice. I hope you have a lovely day.

    With love from V.

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