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Practice these 4 vinyasa yoga sequences to become stronger

Published on:7 April 2021, 16:19pm IST
In the case of vinyasa yoga, the combination of moving and sedentary poses challenges the body. These 4 sequences will help you focus on breathing and improve strength.
Aayushi Gupta
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These Vinyasa flow sequences will help you focus on breathing. Image courtesy: Shutterstock
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You might have heard the term ‘vinyasa yoga’ if you’re a motivated practitioner but do you really know what it entails?

Vinyasa yoga or flow yoga is a certain type of yoga just like Ashtanga, Hatha, or Yin yoga. The word ‘vinyasa’ means ‘to place in a certain way. It is used to describe all the movements that are linked with your breath. It consists of the steady flow of yoga postures where you transition from one pose to the next.

It aims to calm your mind and enhance your focus while also strengthening and toning your body. A set of particular yoga poses, that are performed in a flow sequence with control over the breath, offers you strength, flexibility, and concentration.

Let’s take a look at 4 vinyasa yoga sequences that are extremely effective: 

1. Plank, chaturanga, upward-facing dog flow

This set of yoga postures is linked through the process of inhaling and exhaling.

Instructions: You need to start with the plank position. Now, inhale deeply and shift to the chaturanga while exhaling. Do the same when you move from chaturanga to upward facing dog pose.

Adho mukha svanasana, the secret to sculpted arms. Image courtesy: Shutterstock

Benefit: The smooth movement between the poses improves your breathing, balance, and posture. It also works to strengthen your spine, arms, and wrist. In addition, it helps relieve stress and fatigue.

2. Downward-facing dog, one-legged dog, knee to nose pose flow

Vinyasa yoga forms a dynamic combination of movements, helping improve your immunity and overall well-being.

Instructions: Take a deep breath and get into the downward-facing dog pose. Now, exhale and press down your left leg while lifting your right heel as high as it can go to perform the one-legged dog pose. Now, inhale and bring your lower knee to touch your nose while exhaling.

Benefit: This sequence of poses tones your core area and strengthens your bones. It works on your back and legs. This sequence also helps to quiet your mind, reduce stress and develop confidence.

3. Child’s pose, cat pose, cow pose

This one is the most simple sequence of vinyasa yoga. It is perfect when you’re looking at relaxing your body.

Hold onto that stretch and give your back a new lease on life with child’s pose. Image courtesy: Shutterstock

Instructions: Inhale and start by getting into the child’s pose. Next, exhale and move to the cat pose, keeping in mind your breathing pattern. Now, move to the cow pose.

Benefit: All these poses release tension in the back, shoulder, and chest. This sequence is ideal for back pain. Also, it helps to alleviate stress and anxiety.

4. Chair pose, standing forward bend

It is a mini-sequence that combines the chair pose and standing forward bend for the hips and hamstrings.

Instructions: Stand straight and inhale. Coming into the chair pose, exhale when you bend your knees. Now, inhale and move into the forward bend position by exhaling your breath. While inhaling, come to a standing position and exhale. Repeat the set again.

Standing forward bending pose is the simplest thing you can do for weight loss. Image courtesy: Shutterstock

Benefit: It helps to stretch the hamstrings, calves, and hips. What’s more, it strengthens your thighs, knees, and back.

Let us know which one is your favourite!

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.