Vinyasa’s Soul: Mindful Movement

Vinyasa, also known as the “Flow” yoga, is one of the most practiced yoga worldwide. In this hectic city life, we often feel exhausted, clueless and anxious. In such conditions, Vinyasa comes to the rescue.

Vinyasa calms down our nervous system and reduces stress. This yoga feels like gentle cardio, encouraging us to move our bodies in a rhythmic pattern.

In vinyasa, you move from one pose to another very gently. Here, your breaths guide you throughout a session.

Unlike any other yoga, vinyasa doesn’t stop at one pose, it continuously changes poses. When learning Vinyasa, your focus shouldn’t be limited to your movements.

Here, your vinyasa instructor teaches you how to change your poses one by one, when to inhale and when to exhale, and most importantly, how to coordinate your movements and breaths.

In vinyasa yoga philosophy, vinyasa means “To move in a special way”. Similarly, the principle of Vinyasa yoga is “let it flow”. While practicing Vinyasa, you synchronize postures with breathing. For example, you inhale while practicing the mountain pose, and you exhale when you move into another position, like a downward-facing dog or lower down.

So, you see, in Vinyasa, you must change your postures frequently while matching your movements with your breathing. For many people, vinyasa is like a moving meditation that reconnects our soul and lifts our energy.

Vinyasa is not just some random yoga postures, it’s a way to build a strong connection between your body, mind, and breath. You must have heard about the famous actress and entrepreneur Gwyneth Paltrow. In one of her interviews, she admitted that vinyasa has transformed her life and made her a better person. “Vinyasa yoga has completely transformed my body. I feel stronger, more grounded, and more present,” says Gwyneth.

However, despite being among the most popular yoga, many people are unaware of the vinyasa yoga philosophy. In this blog, we aim to enlighten our readers about this powerful yoga movement.

A Closer Look to Vinyasa Yoga

Vinyasa is a Sanskrit word. The term “vi” means “special way”. On the other hand, “Naysa” indicates “movements or special order”.  In Sanskrit, vinyasa means “Move in a special order”. However, in vinyasa yoga philosophy, it means moving your body from one pose to another while letting your breath guide the flow.

Unlike any other yoga postures, like Hatha asana, where we hold a pose for a while, Vinyasa doesn’t ask you to hold one pose for a long time, rather, it’s all about moving yourself from one posture to another and breathing actively.

In Vinyasa, our body is always moving via coordinating with our breath. For example, inhaling helps you to enter a pose, and exhaling helps you to move forward. It’s a gentle yet dynamic sequence of yoga that synchronizes our movements and breaths 

Vinyasa yoga is based on “Transition”. It doesn’t restrict you to a “one movement at a time” policy, instead, it encourages you to keep moving, keep breathing, and feel your existence.

This yoga is an excellent workout choice for those who trying to lose weight without being too hard on themselves. That’s not all. Vinyasa calms down your nervous system, improves your breathing pattern, and serves many more significant benefits.

Unfolding the Story of Vinyasa Yoga

Vinyasa yoga originated in ancient Indian regions. Very few people know the surprising fact that, in the early nineteenth century, Vinyasa yoga was first Taught by Sri Krishnamacharya, who was the teacher of famous teachers like Pattabhi Jois, and BKS Iyengar.

Reasons to Include Vinyasa Yoga to Your Fitness Routine

Today, Vinyasa yoga is one of the most loved yoga movements. From young adults to early elders, every age group enjoys Vinyasa. Here, every inhale creates movements, and every exhale releases them with peace.

Now you may wonder how these breathing transitions can help you achieve better health and peace. Are you curious to know? Let's find out.

Strengthens Your Heart Muscles

In vinyasa yoga, you continuously shift your body from one posture to another, and it happens fast. So, you see, it acts like a gentle cardio exercise. By practicing vinyasa daily, you can improve your cardiovascular health.

There was a time when people refused to count yoga as a moderate to intense level of workout. Over time, that misconception disappeared.

A study was conducted in 2017 with 24 moderately skilled members. In this study, the participants were instructed to practice yoga for a continuous 90 minutes. This 90-minute yoga sessions had multiple yoga movements including Vinyasa. Later, the researchers concluded that vinyasa yoga has brought significant improvement to their hearts and made their lymphatic systems stronger.

Hence, we can say that by adding vinyasa to your everyday workout routine, you can strengthen your heart muscles and reduce the risk of severe heart disease.

Improves Stamina

Another significant benefit of vinyasa yoga is its ability to improve your stamina.

Today, we must wear multiple hats at a time. While your workplace continuously demands punctuality, higher work commitments, and the ability to meet deadlines, your personal life demands time, care, and effort.

Striking the balance between your work and personal life is never easy. In such a situation, people feel highly exhausted. They lose their energy and feel tired all day. In such conditions, investing some time in vinyasa is a wise choice. It uplifts your stamina and keeps you energized.

Reduces Stress

We live in a world where stress is permanent, and peace is hard to find. While dealing with poor work-life balance and personal conflicts, our mental health often takes a toll. Due to such high levels of stress, we often feel restless and confused.

It also affects our focus and sleep cycle. Introducing vinyasa yoga to your life can be an excellent way to deal with such unbearable stress. It calms down our nervous system and lets us breathe.

A study conducted by the American Journal of Pharmaceutical Education has stated that a 1-hour vinyasa session once a week has significantly reduced the stress level of the participants.

Improves focus

Vinyasa or flow yoga requires your full focus. It involves the fast transition of poses guided by breath.

For example, while entering a pose, you inhale and during the time of release, you just exhale. To keep up with this flow, you need to put all your focus on the present moment. So, if your focus is improving your concentration, vinyasa might do a great job here.

How to Practice Vinyasa Yoga: A Step-by-Step Guide

You don’t need any expensive tools or arrangements to practice vinyasa yoga. All you need is a peaceful ambiance and a yoga mat.

Remember, in the vinyasa yoga philosophy, every movement has a purpose. So, focus on each movement and let your breath guide you throughout the session.

Step 1: Set the right vibe

Find a quiet and peaceful spot. It can be anywhere, your garden, yard, terrace, or even your bedroom, however, an open space is always more recommended.

Keep your windows open and let the natural airflow into your room. Also, allow sunlight to brighten up every corner of your room.

Furthermore, for evening sessions, use eye-soothing lights. Wear light and comfortable clothes. Lastly, place the yoga mat on a spacious ground.

Step 2: Close Your Eyes and Focus on Your Breathing

Now, sit straight and close your eyes. Inhale intensely through your nose and exhale gently through your nose again.

Practice this breathing session in 4 repetitive sets. In Vinyasa yoga philosophy, you need to rely on your breath throughout the sessions. So, put all your focus on your breathing and let it calm your soul.

Step 3: Warm-up is important

A 15-minute warmup session is a good start. It helps prepare your body for vinyasa or flow yoga.

For warmup, you can count on some basic postures like child’s pose, tree pose, cat-cow pose, and simple back and arm stretching.

Step 4: Follow a Basic Vinyasa flow 

1. Inhale with Tadasana: Start with Tadasana. Stand straight with arms in the air. Touch the ground through your feet. Keep inhaling.
2. Exhale in Uttanasana: Exhale deeply, hinge from your hips, and crease onward. This posture is also known as the forward fold.
3. Inhale in Ardha Uttanasana: Raise your chest halfway and keep your back straight. Keep inhaling throughout this posture.
4. Exhale in High Plank: breathe out. Keep your hands on the ground and step your feet back. Hold this pose for 30 seconds.
5. Exhale in Chaturanga: Keep exhaling. Lie down your body slowly.
6. Inhale in cobra: Take a deep breath. Raise your chest with the help of your arms. Keep your shoulder down and rest your neck.
7. Exhale in Downward-Facing Dog: Exhale deeply and apply a gentle force to your back. Now, take an upside-down V posture. Keep exhaling.

Repeat this sequence 3-4 times and change your positions fast. Focus on your breathing and let it guide you throughout the session.

Step 5: Deepen the Stretch

This is the most important yet overlooked step in Vinyasa. Remember, it's important to wind down after an intense vinyasa session.

So, always stretch in the end. You may begin by stretching your hips. Also, consider stretching your back and arms. This stretching improves blood flow and offers deep relaxation.

Step 6: Rest Yourself in Savasana

Lie down on your yoga mat and keep your eyes closed. Let your breath come back to its natural flow. Stay in this position for 3-5 minutes.

Also See: How to Teach Vinyasa Yoga for All Levels: Essential Guide

Tips to Make Your Vinyasa Session More Effective

• Learn from the experts first and then practice at home. In the beginning, you might find it difficult to keep up with the flow; however, with the help of your yoga teacher, it will get better.
• Use your nose for breathing. Many people use their mouth while inhaling fresh air; however, in vinyasa, breathing through your nose always works in your favour. It calms down your nervous system and relaxes your body.
• Do not rush. In vinyasa yoga philosophy, the transition is the main goal, however, it doesn’t require you to rush.
• Start slow. A 10-minute session is a good start for beginners. Gradually increase your time and add more postures. 
• Wear comfortable and lightweight clothes.

Vinyasa’s Soul: It’s all about Synchronizing

Vinyasa is not just about what postures you are practicing; it's about how you are practicing them. It encourages us to keep flowing, and that’s what makes it more soulful.

Similarly, it teaches us to listen to our minds, take deep breaths, and keep going no matter what. This is how it makes us stronger. Via practicing Vinyasa, we start listening to our body and mind and act accordingly.

In the Vinyasa yoga philosophy, people mustn’t force their bodies, instead, they should feel it. While practicing Vinyasa, we often question ourselves.

1. Am I inhaling properly?
2. Am I moving with a purpose?
3. Am I gentle to myself today?

These questions lead you to clarity. It synchronizes your body, mind, and breath together and offers you calmness. This is why vinyasa is one of the most loved yoga styles worldwide.

Final Thoughts

As mentioned earlier; to practice Vinyasa, you don’t need expensive resources, higher flexibility, or great postures. All you need is a calm and quiet place and a yoga mat.

Vinyasa teaches us how to pay more attention to the present. It connects our soul to our body. Whether you are rolling out your mat for the first time or starting your yoga session to achieve peace, Vinyasa makes things easy for everyone.

From school-going kids to middle-aged working professionals, everyone can practice vinyasa in any phase of their life. Just have faith in yourself, your yoga teacher, and your breaths. Let your breaths guide you to a way to peace.

References:

1. https://www.verywellfit.com/introduction-to-vinyasa-flow-yoga-4143120
2. https://www.yogajournal.com/yoga-101/types-of-yoga/vinyasa-yoga