The term “vinyasa” derives from two Sanskrit words “vi” and “nyasa” put together meaning “to place in a special way”. Over the years, the style of yoga called “Vinyasa Flow” has come to mean a sequence of yogic postures linked with the practitioner’s own breath to create a moving meditation. The result is a delicious yoga practice designed to strengthen and lengthen muscles, create freedom in joints and spine, and ultimately bring balance and a sense of calm to the mind. While Vinyasa Flow can seem like a challenging practice at first glance, students are always encouraged to customize their practice using intuitive knowledge of their own body and supportive guidance of their instructor. In short, almost anyone can do it, including you!
 Stand in mountain pose  Exhale, step to plank. Lower knees down if needed. Inhale, shift forward and look forward.  Hold down dog for 3-5 breaths, then step forward and fold |  Inhale, lift your arms up  Exhale, lower your plank halfway (to the floor if needed)  Inhale, lift halfway. Bring hands up to shins if needed. |  Exhale, slowly forward fold with softly bent knees  Inhale, upward facing dog (or into cobra with elbows bent and belly on the floor)  Exhale, fold again(ahhh J) |  Inhale, lift halfway. Bring your hands to shins if needed.  Exhale, downward facing dog. Press into your hands, work your heels toward the mat.  Inhale, raise up with a flat back and reach your arms up |
 Exhale, mountain pose, repeat the sequence 5 times | The Sun Salutations are frequently used in Vinyasa Flow as a warm-up to other postures. These 12 postures alone are an invigorating set of dynamic forward bends, back bends combined to develop flexibility, core and upper body strength. At first, the sequence will be challenging, but like anything else, will become less so with practice and persistence. We’ve demystified each of the 12 postures for you to try yourself. Provided by Heidi Keith |
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