When I tell my students to “go through a vinyasa” in class, I get a few looks of confusion.
Sure, Vinyasa is a style of yoga, one that involves smooth transitions between poses matched with breathing.
But, it also refers to a specific sequence of poses that takes you from Plank to Downward Facing Dog. Let me walk you through it:
1. It starts with Chaturanga.
This looks like the part of a push up when you lower yourself toward the ground — except your elbows bend inward, grazing your ribs.
- Lower yourself with control (requires some strength).
- Stop to hover over ground, arms should be parallel with your torso.
2. Then, do Upward Facing Dog.
- Shift your body forward onto the very tips of your toes until the tops of your feet flip onto your mat.
- Push up to straighten your arms and look up.
- Only your hands and the tops of your feet are touching the ground.
3. Finally, flow to Downward Facing Dog.
- Push your body up into a V shape until your feet lift enough for you to tuck your toes.
- Push with your arms, round your back (like in Cat pose), pull up with the abs.
- Rest into Downward Facing Dog, sending hips to the sky.
Tip: It helps to come into plank first before Downward Facing Dog.
Hope that helps!