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Vinyasa is a dynamic series of poses used in ashtanga, power, vinyasa, and flow yoga. It involves flowing from one posture to another using a specific breathing pattern to create heat in the body, strengthen joints, and prevent injuries.
A vinyasa is a series of dynamic poses that are performed between the stationary poses in some forms of yoga. These include ashtanga yoga, power yoga, vinyasa yoga and flow yoga. Its origin is found in ashtanga yoga, a physically demanding system of yoga that has been practiced for over 100 years. Unlike other stationary yoga systems, such as hatha yoga, ashtanga yoga requires the practitioner to “flow” from one posture to another using vinyasa. The actual movements involved in this flow are derived from the postures found in sun salutations and are intricately interwoven with a specific breathing pattern.
The vinyasa begins with a deep inhalation and the hands are raised above the head, touching the palms. Then, with an exhalation, the palms are lowered to touch the floor as the upper body bends from the hips. As you inhale, your arms straighten, your eyes look forward, and your back straightens. There should be about a 60-degree angle between your legs and upper body at the hip. With an exhalation, the entire body is brought to the floor in a plank position.
The arms are held close to the waist and bent at the elbows to allow the body to hover straight to the floor. This is the four-legged staff pose, or chaturanga. On an inhale, the arms straighten, the back bends back, and the head lowers into upward dog. With an exhalation, the hips are pushed up into the downward facing dog position and the body assumes the shape of a triangle. Finally, with an inhalation, the legs are brought forward with a jump or step, and the pelvis is lowered to a sitting position.
As with the rest of ashtanga yoga, the main focus of vinyasa shouldn’t be on the muscles, but rather on the breath. There are many ways to make the poses less taxing on the body so the practitioner can focus on breathing. For example, your knees may touch the floor in a plank position if your arms aren’t strong enough to support your entire body. Sometimes vinyasa can even be ruled out altogether if it becomes too demanding on the body.
The goal of the flow between the poses is to create heat in the body and purify it through increased circulation. It also helps strengthen the joints and tendons most frequently used in ashtanga yoga, thus helping to prevent injuries. Taking deep breaths or doing a less intense version of the vinyasa can achieve the same goal to some extent.
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