Go Through Your Vinyasa

By Ann Pizer, About.com Guide

Updated October 15, 2012

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

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.

Begin in downward facing dog.

Inhale - come forward into a plank position.

Exhale - beginners should lower to your knees, chest, and chin.

Inhale - beginners then slide forward to a low cobra pose.

Exhale - return to downward facing dog, coming through all fours if you like.

Now let's take a look at the advanced version, which also begins with plank pose.

Inhale - come forward into a plank position.

Exhale - lower to chaturanga.

Inhale - roll over the toes into upward facing dog.

Exhale - Roll over the toes back to downward facing dog.

Ann Pizer
Yoga Guide

See More About