Ashtanga Vinyasa Yoga – What Is It And What Are Its Benefits?

Ashtanga Vinyasa Yoga:

Knowingly or unknowingly, we have been practicing yoga since we were a baby. We often see kids doing the cat stretch pose or the wind-relieving pose to improve digestion. Most of us do a number of yoga poses everyday like stretching hands, legs and shoulders.

Vinyasa yoga is popularly known as Ashtanga yoga. The reason why Vinyasa yoga is different from all other forms of yoga is that it includes postures as well as breathing techniques. Vinyasa yoga long with poses is synchronized with breath. Breathing is an important aspect while doing this yoga. One has to have full control over his/her breath. You have to properly inhale and exhale while doing yoga.

The very first thing when doing Vinyasa yoga is to begin with Sun Salutations. This is also popularly known as Suryanamaskara. All you need to do is follow these simple steps to get started:

Step 1: Stand in a straight position and bring your hands together in a prayer position. Here you have to exhale.

Step 2: Now inhale and raise your hands in the upward direction, keeping your palms together.

 Step 3: Exhale and then bend forward to touch your feet with your fingers.

Step 4: Again inhale and step your right leg back, arch your back and lift up your chin.

Step 5: Now exhale and step back your left leg. Now both the legs are in a same plank position. Stretch it as much as you can.  Here, your body weight is completely on your hands and your feet.

Step 6: Now lower your knees, chest and forehead and touch the ground.

Step 7: Inhale, stretch forward and the bend backwards. Keep your arms straight. This position is also known as Sarpasana or the snake position.

Step 8: Exhale, curl your toe and lift your hips. Stretch your body as much as you can.

Step 9: Inhale and step your right leg forward with the top of your foot stretched on the floor. Again lift up your chin and look straight.

Step 10: Again, bend downwards to touch your feet with your fingers.

Step 11: Inhale and stretch your arms backwards from over your head.

Step 12: Exhale and gently come back to the first position.

After you successfully learn sun salutations, it’s time to move forward to other asnanas which are included in the Vinyasa yoga.  Mountain pose or Tadasana is again a crucial yoga pose which includes stretching your body and counting your breathe. All you need to do is –

Stand in a straight position with your feet touching each other. Hold your arms in a prayer position. Now, lift your toes off the floor, raise your hands up in the air and stretch as much as you can. Remain steady in this position for a few seconds and then release.

Try doing this 5 times.

Uttan Tadasana is another asana in Vinyasa yoga. Here you have to lie on your back, join your feet in such a way that your toes touch each other. Inhale, raise your hands over the head, stretch them and slowly lift your legs upwards as much as you can. Now exhale and bring your hands down beside your thighs. Slowly bring your legs down. Here you have to slowly inhale and exhale. Also, count your breathe if you can. Keep your eyes closed throughout the asana. Repeat 10 times.

Vinyasa yoga can be a challenging and a fun-filled way to workout. You can do this to lose weight, maintain your body posture and health. Try doing this yogasana and feel relaxed! This yoga offers a range of benefits to those who practice it as it covers mind, body and soul. Do leave us a comment. Happy practicing!