Definition and meaning of Vinyasa Yoga
The term, which comes from Sanskrit, can be translated in different ways. The syllable "Vi" indicates a certain way. Translated, "Nyasa" roughly means "to place", "to arrange" or "to lay". Vinyasa Yoga means to move into a new position in a certain way.
Vinyasa Yoga is strongly based on the asanas of Hatha Yoga, as it developed from them. In contrast to hatha yoga, however, the exercises are more dynamic and deliberately geared towards synchronized breathing and movement.
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How Vinyasa Yoga works
This dynamic yoga variant improves endurance and promotes concentration on the sequence of movements and your own breathing. At the same time, this dynamic movement meditation anchors the body in the “here and now state”. Vinyasa Yoga often stimulates the body to become creative. There are no rigid, fixed sequences of movements, so this yoga practice always sets new impulses.
The constant energy work that the body releases in Vinyasa Yoga dissolves emotional and physical blockages. This style of yoga also helps to loosen muscles and build up strength reserves. In addition to these physical aspects, Vinyasa Yoga teaches above all to be patient and to learn to accept one's own body and its flaws.
Breathing as a central element in Vinyasa Yoga
Breathing is the bridge between mind and body in Vinyasa Yoga. It is an anchor point that helps to harmonize mediation and movement. The central element here is the Ujjayi breathing, reminiscent of the sound of the sea.
Vinyasa Yoga at home
You can easily practice this style of yoga at home. In addition to a yoga mat and comfortable clothing , you need a sufficiently large room in which you can move freely and fluently. Since Vinyasa Yoga is based on the slower Hatha Yoga, this style is more suitable for advanced practitioners. But you can also practice Vinyasa Yoga if you find it difficult to switch off mentally and love dynamic, powerful exercises.
Which exercises await you in Vinyasa Yoga
A classic Vinyasa yoga class consists of meditative breathing exercises, a warm-up phase, the flow and the final relaxation in Savasana. Depending on the teacher, the exercises differ from each other; there is no fixed sequence here. One of the most popular Vinyasa flow exercises is the sun salutation.
Example of the Vinyasa Flow: The Sun Salutation
The sun salutation is a very popular dynamic sequence in vinyasa yoga. The sequence of the sun salutation is structured as follows:
- The sun salutation begins in the upright standing position with mountain pose. Feet are hip-width apart and planted firmly on the floor. The spine is in a straight position, the arms are pointing down, the hands are slightly open.
- With the next inhalation, the body rises into the Upward Facing Tree. The stretched arms point sideways upwards, the gaze is directed to your own thumbs.
- From the downward-facing tree, you go into a half-bend, the upper body points downwards. The palms face next to the feet, the knees can be slightly bent.
- With the next inhalation, your gaze rises and your back is stretched. The hands stay on the ground.
- From the forward bend with a stretched back comes the lower support, where the feet form a straight line to the head. The gaze is directed downwards before the body sinks to the floor.
- With hands placed under the shoulders, the upper body rises in the form of a cobra without arm strength.
- Then the body presses into Downward Facing Dog in an inverted V-shape. After five breaths, both feet can be placed between the hands one after the other. The body is again stretched forward into the forward bend with a straight back.
- The downward gaze indicates the full forward bend, keeping the torso open without "slumping".
- With legs slightly bent, the body returns to upright standing and rises to the Upward-Facing Tree with arms stretched upwards.
- The final step is to return to the original mountain pose with your palms folded in front of your chest.
