An Overview of the Most Common Vinyasa Yoga Poses
Vinyasa yoga is a type of yoga that is based on linking breath with movement. It is an active, dynamic form of practice that can improve strength, flexibility and balance. This style of yoga includes a variety of postures (asanas) which are linked together in sequences to create a continuous flow. If you are looking to get into vinyasa yoga, here is an overview of the most common poses to get you started.
Virabhadrasana I (Warrior I Pose)
The Warrior I pose is one of the most popular poses in vinyasa yoga. It requires strength and balance as it opens up your hips and chest while stretching your legs and arms. To do this pose correctly, start by standing with your feet wide apart. Bend your right knee until it forms a 90 degree angle while keeping your left leg straight and both feet firmly planted on the ground. Raise both arms above your head with palms facing each other and hold for 5-10 breaths before repeating on the opposite side.
Utthan Pristhasana (Lizard Pose)
The Lizard Pose is another great pose for strengthening the core and opening up tight areas like the hips and shoulders. To do this pose correctly, start by coming into Downward Facing Dog position with your hands planted firmly beneath your shoulders and feet hip-distance apart on the floor. Step your right foot forward between the hands until it reaches the outside edge of your mat before lowering both knees onto the floor or resting them on blocks if needed for added support. Hold for 5-10 breaths before repeating on the opposite side.
Adho Mukha Svanasana (Downward Facing Dog Pose)
Downward Facing Dog is one of yogis’ favorite poses as it provides a deep stretch throughout all parts of the body from head to toe. To do this pose correctly, start by coming onto all fours with hands beneath shoulders and knees beneath hips then tuck toes under as you lift hips up towards ceiling forming an inverted “V” shape with body while trying to keep legs straight but not locked at knees or elbows. Hold for 5-10 breaths before releasing back down to all fours again.
Vinyasa yoga offers something for everyone! Whether you’re looking to build strength or increase flexibility, there are plenty of vinyasa poses that can help you reach those goals while providing a sense of calmness through connecting breath with movement in each pose. These three poses provide a great starting point—but don't be afraid to explore other poses as well! With practice, you’ll be able to move through these postures more fluidly in no time!