Vinyasa is the most popular type among the yoga styles in many gyms due to its light aerobic style and fluid movements. No wonder my 25-year-old gym goer can’t slow down to practice Hatha yoga with me!.
Vinyasa originates from Ashtanga in its flow and link to breath. While ashtanga has a defined set of sequence of asanas, vinyasa has flexibility and creativity depending on the teacher who choreographs it based on the student’s needs. Vinyasas flow includes ashtanga, power yoga and prana. The commonality among these types is the progressive sequence that flows with harmony linking breath to movement.
What it means
Vi in Sanskrit means “in a special way”, and nyasa means “to place” – “to place in a special way” as a path with the linking steps leading to the top of the mountain, the postures link and flow from one to another with coordinated breathing, and there is no break in between poses.
What to expect
Generally, the classes will start with an intention-setting phase and flow from asana to asana towards a “peak pose”, linking each pose to inhalation and exhalation and finally towards relaxation. Expect repetitive sun salutation sequences that start with low plank and ending in downward dog. When the teacher calls for Vinyasa (as a noun), then you will do a plank, chaturanga, upward facing dog and downward facing dog at your own pace.
Due to “no rules” flexibility available within Vinyasa, the format and pace will differ from class to class, and some teachers incorporate yin and restorative types of yoga with it. Some studios offer heated room options as well.
Though the flow and coordinated breathing may sound easy, this type of yoga pushes your limits on strength, flexibility and balance to work up a sweat!
Who is it suitable for?
This style is more like a light intensity cardio workout that gets your heart rate going; it is more suitable for those athletic class-goers. Ayurvedically, it is ideal for Kapha constitution as they benefit from exercises that make them sweat profusely and even push them beyond what they think is the limit of their exertion (unless they are severely overweight, in which case caution is required).
Vigorous, faced-paced vinyasa is not suitable for people with knee, shoulder, or neck issues. If you are pregnant and have other chronic illnesses or pain, you should check with the teacher before taking this class.
Health benefits
Functional exercise- works the entire body
Cardiovascular benefits
Improves posture
Helps breathe better
Increases your energy level
Builds body strength