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Go Through Your Vinyasa

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Updated August 07, 2013

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 a series of three poses that are done as part of the longer sun salutation sequence.

The beginner's version of the vinyasa is plank → knees, chest, chin → cobra, while the advanced version is plank → chaturanga dandasana → upward facing dog. Both versions finish with downward facing dog. 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.
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