Are you new to vinyasa yoga? Are you looking for the different poses and postures of this miraculous pure yoga to stay fit? Well, you are at the right place.
It might be confusing and challenging for you to learn and practice different vinyasa yoga poses. It would take a lot of study and determination to stick to the yoga path.
But once you discover the contemporary path, vinyasa yoga, it will become easy for you to make it routine.
According to the statistics, yoga is the world's hottest fitness trend, which is practiced by a whopping 55 million yogis worldwide.
And 20% of yoga practitioners in America are more likely to have self-love and self-esteem. They feel more focused and energetic to fight with the daily battle of life.
Finding the flow in every transition and pose of vinyasa yoga, pure yoga, is important for every beginner. Roll up your sleeves and get ready to learn vinyasa yoga poses.
1. Upward salute pose (Urdhva Hastasana)
Upward salute pose is the natural stretching of the body sides. Probably your muscles have become stiff because of sitting for a long time. So to awaken your body upward salute pose is important as it improves coordination and balance.
How to do it? To open up your body, gradually move from side to side. Keep your posture on each side for a few breaths and eventually return to the center. When you exhale, bring the arms down to the center of the heart.
2. Low lunge twist pose (Anjaneyasana)
Low lunge twist pose is an important part of vinyasa yoga responsible for improving the spine's stability and flexibility.
This twist yoga sequence also boosts energy and improves stamina.
How to do it? Turn your body towards the right side, inhale and then move your right arm up. Release your breath and move your arms to the heart center.
Then twist in such a way that the left arm touches the right leg. Staying the chest away from the legs and gently pressing the palms into each other.
Stay at the same posture for 2 to 3 minutes, return the arms to the center, and then to the floor.
3. Sun salutation (Surya Namaskar)
A different series of sun salutation postures are practiced in vinyasa yoga. It allows you to coordinate your movement with breathing.
In real vinyasa style, the sun salutation is a posture that provides the chance to express gratitude to the sun and enjoy good health—the best time to practice these poses in the early morning on an empty stomach.
4. Cobra pose (Bhujangasana)
For the vinyasa beginners, the cobra pose is the powerful backbend that improves the spine mobility, strengthens the muscles, and mitigates back pain.
How to do it? Put your palms straight on the floor underneath the shoulders and bend your elbow. Take a break for a moment and look downward by keeping your neck in a normal position.
Lift your chest above the floor and inhale. Keep your lower ribs on the ground and move back your shoulders. Ensure that your elbow touches your sides and you maintain your neck in a straight position.
5. Side plank pose (Vasisthasana)
Side plank pose is the most difficult vinyasa pose. It challenges you to maintain balance, engage the thigh muscles, and strengthen the arm muscles.
How to do it? To practice the side plank pose, you need to hold your entire body on your one arm and legs.
Remember to maintain the position of hips and don't allow it to touch the floor. Straighten your back and raise your one arm in the upward direction.
6. Standing forward bend (Uttanasana)
This is one of the most simple and easy vinyasa yoga poses. You only need to coordinate your breathing with every movement on your yoga rug.
How to do it? First, inhale and then raise your arms in an upright position. Try to raise it as much as you can but ensure that your feet' soles touch the ground.
Exhale out and maintain your straight legs, hinge the body in a forward direction, and return your hands to the ground.
7. Upward facing dog pose (Urdhva Mukha Svanasana)
This is one of the most important yoga poses, which offers a wonderful stretch to the abdomen and chest.
If you are a beginner, get guidance from the practitioner because the slight imbalance in this pose can lead to injury.
How to do it? Breathe in, Move your chest forward, and keep your arms straight. Push back your shoulders and lift your chest to the sky.
Keep pressing the toes of your feet, raising your thighs above the ground, and fully involving your leg muscles. Allow your elbows to touch your sides.
8. Four limbed staff pose (Chaturanga Dandasana)
This is the strong pose that builds the strength to the wrists, arms, and legs muscles. It allows a yogi to keep the arm and legs balance.
How to do it? When you lower your body towards the yoga rug, exhale out and keep the distance of almost 4 inches between you and the ground.
Allows your elbows to touch your sides and keep your legs straight. In the end, return to the neutral position through your heels.
9. Eagle pose (Garudasana)
It is a less precarious vinyasa yoga pose because to maintain the stability in it is quite easy. If you are a yoga athlete or often stress out on minor things, you add this pose to your routine.
The eagle pose demands endurance, flexibility, and firm concentration.
How to do it? Put the left leg over the right thigh, the left arm under the right arm, and conversely for the other side.
In the meantime, hold your hips squares like headlights. Keep your posture for five breaths per side.
Once you start your pure yoga routine, it won't be difficult for you to get familiar with different poses.
It would be more fun, and you would be looking for advanced poses to challenge yourself. Make your basic poses stronger and push yourself to learn beyond the simple postures.
We assure you that you would love it once you add the poses mentioned above to your vinyasa routine!
Good luck on your health journey.