Vinyasa Flow Yoga –Can It Benefit You?

What is Vinyasa?

Vinyasa is a type of yoga that employs transition between two different positions. In Sanskrit, Vi refers to ‘in a special way’ and Nyasa refers to ‘to place.` Putting it together, Vinyasa Flow yoga implies linking the body movement with breath, or a specific sequence of breath-synchronized movements that are employed as you transition between different postures. 

The sequential movements interlink postures to form a continuous flow. It is a form of movement meditation and a dynamic form of yoga connected to breathe.

Origins

The Vinyasa flow yoga originated from Hatha Yoga- it turns static Asanas into a dynamic flow and is more like freestyle Ashtanga.

Basic Principles

Vinyasa is all about breath and movements. It is a specific series of movements performed between each asana. The time taken to transition between one asana to another depends on the length of your breath. 

It is more about concentrating on your breath and transitioning than just achieving the asanas. Use a diaphragmatic breathing style.

What to expect during a Vinyasa Class?

There are no set rules. However, it does begin with the classic sun salutation. The movements in Vinyasa Yoga stress upon muscle contractions and locking, called the Bandha, which assists you in retaining a pose and transitioning in and out of poses. 

There are three bandhas:

• Mula Bandha: It is done by tightening the pelvic and perineal muscles
• Uddiyana Bandha: In this, the muscles of the abdominal area contracted by bringing the navel towards the spine and slightly up
• Jalandhara Bandha: It is performed by slightly lowering the chin as you raise your sternum shifting your gaze to the tip of your nose.

When you hear your teacher say ‘Vinyasa’ it indicates that you need to transition into another pose using a short sequence of three poses, the three poses being - Four-limbed staff pose (chaturanga dandasana),  Upward facing dog (urdhva mukha svanasana), Downward facing dog (adho mukha svanasana). 

You will also do some inversions, floor based back bends and forward bends. If you get tired in between, you can assume the downward facing dog pose. You finally conclude with the Savasana.

Benefits of Vinyasa Yoga

• Helps you stay focused
• The steady inhalation and exhalation calms your mind and relieves any stress or anxiety
• The transitional movements are good for your cardiovascular system and increase blood circulation and purify the body.
• It is a great workout for your body and increases your muscle strength and flexibility
• It reduces the risk of diabetes, high blood pressure, obesity and depression

Vinyasa involves a lot of movement. Hence, it is better that you wear something comfortable. For some people, it is a better idea to start with a different form of yoga that is easier, but if you like the challenge, you might as well take the plunge and jump straight in!