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Go Through Your Vinyasa

By , About.com Guide

Updated October 15, 2012

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Yoga teachers often use the phrases "go through your vinyasa" or "take the vinyasa of your choice." What are they talking about?

When used as a noun, vinyasa describes the series of poses that are done between downward facing dogs as part of a sun salutation sequence.

There are beginner and advanced version of the vinyasa sequence. Let's look at the beginner's sequence first and then the advanced sequence.

Downward Facing Dog

Downward Facing Dog© Barry Stone
Begin in downward facing dog.

Plank Pose

Plank Pose© Barry Stone
Inhale - come forward into a plank position.

Knees, Chest, and Chin

Knees, Chest, and Chin© Barry Stone
Exhale - beginners should lower to your knees, chest, and chin.

Cobra Pose

Cobra - Bhujanasana© Barry Stone
Inhale - beginners then slide forward to a low cobra pose.

Downward Facing Dog

Downward Facing Dog© Barry Stone
Exhale - return to downward facing dog, coming through all fours if you like.

Plank Pose

Plank Pose© Barry Stone
Now let's take a look at the advanced version, which also begins with plank pose.

Inhale - come forward into a plank position.

Chaturanga Dandasana

Chaturanga Dandasana© Barry Stone
Exhale - lower to chaturanga.

Upward Facing Dog

© Barry Stone
Inhale - roll over the toes into upward facing dog.

Downward Facing Dog

Downward Facing Dog© Barry Stone
Exhale - Roll over the toes back to downward facing dog.
Related Video
Upward Facing Plank Pose

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