Vinyasa Yoga practice is also referred to as "flow yoga," which includes moving one posture to another smoothly and in an unbroken sequence such that a flow is generated. The poses involved in Vinyasa Yoga are linked by breath, which means all Yoga poses performed in this style are coordinated with breathing and zero breaks.
It offers a variety of poses and postures that vary in every class. This variable nature of Vinyasa Yoga helps in developing a more balanced and stable body. In terms of philosophy, Vinyasa classes follow a temporary ideology style in which you enter a Yoga pose for a few minutes and then leave. To put it in a nutshell, Vinyasa Yoga practice performs dynamic movement poses, which can either be rapid or slow, but its transition will always include the action of breathing.

Vinyasa Yoga Benefits:

Let us now discuss a few Vinyasa Yoga benefits:

 Improves strength and stability: They help build muscle strength and target deep muscles essential for stability.
 Improves flexibility: practicing any Yoga can bring about flexibility.
 Improves posture: if you practice the poses regularly, it will help improve your posture and help treat back pain.
 Calms your mind: As you transition into different poses without losing your breath, you connect on deeper levels with your mind, which is no less than meditation.
 Helps you sleep better: Vinyasa Yoga exercise help relax your mind, relieves tension, and unclogs your blocked mind. This ensures better sleep.
 Increases energy: performing any physical exercise can help increase energy levels. Still, Yoga is the most popular amongst them as it is less tense but provides equivalent benefits of any workout.
 Cardiovascular benefits: Yoga works wonders for the heart by lowering blood sugar, pressure, and cholesterol levels.

Vinyasa Postures

Let us now discuss a few Vinyasa Yoga postures:

Sadhu poses: As the entire Vinyasa sequence depends on your breath regulations and movements, you must start your practice with this pose first. This will help you observe your breathing pattern and movement and make you ready to begin your practice. This pose requires you to sit with your legs crossed or one leg crossing another, just the way like, in an earlier time, sages used to sit and meditate.

Cat or Cow Pose: This pose targets your chest and abdominal muscles while bringing mobility to the spine and shoulders. This pose requires you to stand on your knees and your arms and arch your back upwards. Then, as you exhale, you draw your back downwards. This involves your back and chest arching back and forth while your breathing pattern remains the same.

Downward Dog: This posture focuses on your arms, legs, glutes, spine, and hamstrings. This pose requires you to stand on your arms that will help recenter your breath and mind. When you exhale, you are supposed to lift your hips, point it at the ceiling, and then bring it back on the floor and keep breathing as you do this pose.

Plank: This pose targets your abs, back, core, legs, and hands. This posture requires you to acquire a position where you push your weight on your palms while your back remains faced towards the ceiling. Thus, the only point of contact you have with the floor would be with your palms and your toes; the rest body remains off the ground such that your hands are placed under the shoulders and your shoulders above the wrist. Keep breathing as you do this.

Cobra: This position targets your shoulders, abs, and chest while elongating and strengthening your chest and abdominal muscles. To attain this pose, you are required to lie on your belly and lift slowly such that your chest point outwards and your palms remain fixed to the ground. In addition, your lower body must remain fixed to the ground and your head facing forwards. This pose stimulates energy and positivity. When you exhale, bring your chest back to the ground.

Vinyasa yoga comprises rhythmic and synchronized movement of breathing patterns and movements that bring about concentration and focus. This focuses on performing postures along with correct breathing patterns that must be followed simultaneously. You can even try the Vinyasa Yoga Teacher Training program if you are looking for learning Vinyasa Yoga from the grass-root level and excellence.
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Author's Bio: 

We are a Multi-style Yoga Alliance Certified Yoga School in Goa, India. This yoga center offers the best yoga teacher training in Goa that combines ancient traditional and modern teaching techniques. Goa Yogashala has been established on the foundation that there is a Rishi in all of us. And, with devotion and appropriate guidance, we can and we will awaken, arise, and acknowledge the ‘Rishi’ within us. Led by two visionary yoga teachers, Deepa Ji and Praveen Ji, the school aims at imparting the knowledge of yoga and meditation in its truest, ancient form.