Vinyasa Yoga | 10 posturas que tienes que saber

¿Qué es el Vinyasa Yoga y cómo se practica?

saludo al sol vinyasa yoga

There are many styles of yoga to practice. One common and popular style of yoga is called Vinyasa Yoga. Vinyasa Yoga is ideal if you're looking for a qay to get fit with yoga, because it's very dynamic and quote physically demanding.

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¿Qué es el Vinyasa yoga?

Vinyasa Yoga

Vinyasa Yoga refers to fluid movements of the body as you move from pose to pose during a yoga class.

These movements are accompanied by breath; a common feature of a yoga practice and considered the foundation of most yoga styles.

In a Vinyasa Yoga class, there is often a constant state of motion. The instructor will give you breath cues followed by a yoga asana (posture) to practice.

Moving in this way creates coordination and rhythm, as well as flexibility, mobility, and a wider range of motion in your body.

La filosofía del vinyasa

Vinyasa Yoga is not only a style of yoga, but it is also a philosophy; an integral part of the yoga history.

Vinyasa is a Sanskrit term. (Sanskrit is the ancient Indian language of yoga.) When broken down, the first part of the word, "Vi," means "variation. The second part of the word, "Nyasa," translates to "within prescribed parameters."

Vinyasa yoga

This can mean that your movements through life are not random. They have purpose, direction, and meaning.

This can be practiced in everyday life as well as on the yoga mat. Each movement that is guided by breath on the yoga mat has a purpose and intention.

What's the difference between Vinyasa and Hatha Yoga?

One can say that Hatha Yoga is considered a category of many yoga styles. It often refers to movement with breath. Vinyasa Yoga certainly fits into this category, but other styles do as well: Power Yoga, Ashtanga Yoga, Forrest Yoga, and more.

When you come to the yoga mat for a moving practice like Vinyasa, you are essentially practicing Hatha Yoga. The coordinated breath and movement has intention, direction, and purpose; they all fit under the umbrella of Hatha Yoga.

Can a beginner practice Vinyasa yoga?

Saludo al sol

What is wonderful about Vinyasa Yoga is that it is perfect for the yoga beginner. Most people start yoga with a moving practice. It is a good way to get reacquainted with your body.

The basic movements, like the Sun Salutation, allow for strength building, body alignment, muscle stretching, tension release, and more.

The Sun Salutation is considered a vinyasa flow sequence. Each movement connects gracefully together with a thread of breath work in between.

You don't have to be perfect when attempting these poses. It is all about fully connecting to your body and breath, acknowledging and appreciating who and how you are at the present moment, and if desired, enhancing that awareness and connection. 

Saludo al Sol | 10 Posturas de Vinyasa Yoga

As mentioned, the Sun Salutation is a typical and common vinyasa flow. Anyone from a beginner to an advanced yogi can practice this series of poses. Here is a breakdown of each posture in the sequence.

1. Mountain pose

A standing position to establish alignment, balance, and full awareness of body and breath.

On your yoga mat, stand with your feet about hip distance apart. Have your toes facing forward. Your arms can rest down by your side with shoulders slightly rolled back. Keep your neck long and gaze forward.

Take 5-10 breaths to establish this grounding connection to the earth and yourself.

2. Extended mountain pose

From Mountain Pose, inhale to extend both arms into the air.

Treat it like a nice stretch as if you are trying to touch the ceiling. This will provide mobility in your shoulders if they tend to be stiff. It will also lengthen the sides of your torso.

You can hold this posture for 5 breaths or if you moving through the vinyasa flow, the inhale will be coordinated with the lifting of your arms. As you exhale, you'll move into the next posture.

3. Standing forward fold

Exhale and start to fold forward. Hinge at your hips with a slight bend in your knees. (This will protect your back as you fold.)

As you are able, touch your toes at the end of the exhale.

Again, you are welcome to hold this posture if you'd like to stretch tight hamstrings or loosen a stiff back. Otherwise, continue with the vinyasa flow.

4. Half forward fold

Next, inhale to slide your hands to your shins.

Keep a slight bend in you knees while your torso extends to be parallel with the floor.

This posture helps to gain strength and stability in your torso and legs.

Hold this pose for 5-10 long and deep breaths.

5. Plank pose

This next transition to Plank Pose will be a slow exhale as you are coming out of Half Forward Fold.

Bend your knees enough to bring your hands to the mat. Then step both feet back to the end of your yoga mat until you have created a straight line through your body. You will resemble a high push-up position.

This will develop strength in your core muscles as well as your upper body and arms.

Stay in this position for 5-10 breaths. If you find it too challenging, you can bring your knees to the floor (just remember to keep your spoine straight, in a neutral position, and to hold the tension in your abs).

6. Chaturanga (Four limbed staff pose)

Take a breath in while still in Plank Pose. On your exhale, you will finish the push-up.

Bend your elbows to lower your body toward the ground.

If you are able, hover over the floor on your hands and toes. But if you need to, you can bring your whole body down to the ground.

This movement builds strength and endurance in the upper body.

7. Upward facing dog

While keeping your legs long and toes pointed behind you, inhale and press your hands into the mat.

Press until your arms are straight to lift just your upper body away from the floor. This will create a mild back bend. Keep your focus forward with your chest proud.

This will strengthen your upper body as well as your lower back.

Hold this pose for a minimum of 5 breaths.

8. Downward dog

On your next exhale, tuck your toes under, then lift your hips into the air. You will eventually form an inverted V-shape with your body in this position.

Be sure to press your hands firmly into the yoga mat to maintain stability. You can also bend your knees slightly; this will help you lengthen your spine.

Hold this posture for at least 5 breaths.

This is a dynamic yoga pose that builds strength and endurance throughout your whole body: legs, hips, core, shoulders, and arms.

9. Warrior 1

From your Downward Facing Dog position, inhale to lift and extend your right leg up behind you.

As you exhale, step your right foot up to the top of your mat near your right hand.

Turn your left heel to the ground behind you to establish a good balance and connection to the floor. Inhale to rise up. Extend your arms over head with your torso facing directly forward over your bent right knee. (Keep your back leg as straight as possible.)

This position begins to open the hips and builds strength in the thighs.

Stay in this pose for at least 5 breaths.

10. Warrior 2

Exhale and turn your torso toward the left side of the room. Extend your arms out over your legs. They will be parallel to the floor.

Be sure your right knee is still bent and aligned over your right heel. Your right arm will reach directly over your right leg while your left arm reaches behind you.

You can turn your gaze forward to look past your right hand. Hold this posture for at least 5 breaths.

This yoga pose continues to open the hips while building strength in your legs.

These are the common poses in the Sun Salutation. You can run through the series again to practice Warrior 1 and Warrior 2 on the other leg. The series works the entire body. It can be done as a simple warm up for a continued Vinyasa Yoga practice, or it can be performed independently to gain flexibility, strength, endurance, and stability to your body.

So, if you're looking to begin a yoga practice, consider Vinyasa Yoga as an entry-point to movement, flow, intention, and awareness.


John is a certified yoga teacher (E-RYT 500, 1000 hours), personal trainer and sports nutritionist. Currently, he teaches yoga in the Salt Lake City area.. Actualmente, imparte clases de yoga en el área de Salt Lake City.

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