Vinyasa Yoga Sequence

The mystical wonders of yoga are encouraging the human race to unfurl their yoga mats and to practice yoga asanas, pranayama, and meditation. However, when you are just about to embark upon a journey of yoga, it can be very confusing to understand all the different paths and styles. It demands self-reflection to select the path that calls the individual. One contemporary practice often chosen is a subset of Hatha yoga known as Vinyasa Yoga.

Vinyasa yoga is a concept that mesmerically captures the idea of performing yoga asanas artfully. Each yoga posture performed is interlinked with the breath and is about finding a flow in every transition and pose. The beautiful, dancing flow of vinyasa yoga is a moving meditation. Every pose and transition brings in greater awareness, sensitivity and heightened consciousness.

Dwell into the vinyasa yoga flow sequence that rewards you with strength, flexibility, and calmness. Pay attention to your breathing throughout the sequence as each and every movement happens on an inhalation and exhalation. While the practice of vinyasa yoga sequence, go with the flow, treat your body with tenderness and enjoy the sequence.

Here is the vinyasa yoga sequence that you can practice:

1. Child Pose or Balasana: Come on your fours and spread your knees 4-6 inches wide. Place your hips on the heels and keep your back straight. Upon exhalation; bend your torso forward wrapping around the thighs. Bring your chest to rest on your thighs and head on the floor. Keep your palms close to your posterior.


2. Cat-Cow Stretch or Marjaryasana-Bitilasana: Come into a tabletop position and align your wrists with your shoulders and knees with your hips. Upon inhalation; draw your belly inwards, lift your chin upwards and gaze up at the ceiling. Next, move into the cat pose. Upon exhalation; draw your navel inwards such that your spine naturally rounds. Align your head between your hands and gaze at the navel.


3. Downward-facing dog or Adho Mukha Svanasana: Begin on your hands and knees, stretch your elbows and relax your upper back. Breathe out, lift your knees off the mat, straighten your legs and come into an upside down ‘V’ position.


4. High Plank pose or Kumbhakasana: Begin in downward dog pose and upon inhalation make arms perpendicular and torso parallel to the floor. Take your thighs off the mat, curl your toes inwards and straighten your legs. Make sure your body falls into a straight line.


5. Four-limbed staff pose or Chaturanga Dandasana: Step your feet back about 4-5 inches. Spread your fingers and lower your body to the floor (holding 4-5 inches above the ground). Make sure your body falls in straight line.


6. Cobra Pose or Bhujangasana: Begin in four-limbed staff pose. Tuck your elbows to the sides of your body. Breathe in, firmly press your palms into the ground, lift your head and chest off the mat. Keep your gaze fixed at a point in front of you.

(Follow this cyclical sequence of downward dog, plank pose, four-limbed staff pose, cobra pose for a couple of times).

7. Standing Forward Fold or Uttanasana: Come into Uttanasana from Adho Mukha Svanasana: Inhale; Bend your knees and upon exhalation bring your feet closer to your hands. Spread your feet hip-width apart and bring your hands to the ground.


8. Mountain Pose or Tadasana: Stand tall, raise your arms overhead and fold your hands in prayer position.


9. Chair Pose Or Utkatasana: Begin in mountain pose. Inhale and make your arms perpendicular to the floor. Exhale, bend your knees, keep your thighs parallel to the ground and lower your hips to the floor.


Closing Sequence:

10. Bridge Pose or SetuBandhasana: Lie on your back and bend your knees with arms alongside your body. Breathe out. Raise your hips towards the sky. Roll your shoulder blades back and away from your ears and clasp your hands underneath your back. Make sure your thighs and feet are parallel to the ground.


11. Happy Baby Pose or Ananda Balasana: Lie flat on a yoga mat. Upon an exhalation; bend your knees towards your stomach and with an inhalation, grab your feet with your hands. Make your knees as wide as your torso, align your ankles over your knees and keep your shins perpendicular to the floor.

12. Corpse Pose or Savasana: End the vinyasa flow sequence in corpse pose. Lie straight on the floor. Spread your legs a little wider and rest your hands beside your body. Close your eyes and relax completely.


Practice this powerful Vinyasa yoga sequence to reap its wonderful benefits.

Vinyasa Yoga Sequence