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
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.
