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Taylor R. Peltier
March 6th 2015

HOW TO GO THROUGH A BASIC

VINYASA FLOW
Introduction
Yoga: A Hindu spiritual and ascetic discipline that
includes breath control, simple meditation, and
the adoption of specific bodily postures for health
and relaxation.

As a beginning yoga student, don't feel overwhelmed by the sheer number

and types of yoga. Once you achieve a basic understanding of yoga, your
practice may become a lifelong pursuit, giving you plenty of time to learn
many postures. As your practice progresses, you will feel comfortable
taking on more challenging poses. When you are just starting out, keep it
simple and stick to the basics.
Vinyasa yoga, where physical movement is synchronized with the breath, is
a term that covers a broad range of yoga classes. This style is sometimes
called flow yoga, because of the smooth way that the poses run together
and become dancelike. The breath becomes an important component
because you use it to push through to different poses usually on a set inhale
and exhale cycle. Vinyasa translates from the Sanskrit word connection.
This refers to the connection of the breath and the movements. Like all
styles of yoga, Vinyasa has both mental and physical benefits. Physically,
sweat expels toxins and re-energizes your body. Mentally, the synchronized
breathing relaxes your mind and helps to release any blockage of energy
flow throughout your body.

What does Go through your Vinyasa mean?

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Taylor R. Peltier
March 6th 2015

Basically, you can expect to move and breathe smoothly from one pose to another. You
Going through your Vinyasa flow specifically describes a series of poses that
are done as part of a sun salutation sequence. You may hear "go through
your vinyasa at your own pace," during a class which means the
combination of plank, chaturanga and upward facing dog (seen in the
figures below.) Vinyasas strength is in its diversity. There is no single
philosophy, rulebook, or sequence that teachers and different practices
must follow, so there is a lot of room for individual personalities and quirks
to come through. This makes it essential that you find a teacher or style that
you enjoy and can relate to.

Safety Precautions
Although yoga is low impact, it is important to take the necessary safety
precautions before starting. This includes consulting your doctor if you have
any injuries or concerns. Yoga wont injure you, but practicing yoga the way
it wasnt intended just might. Below is a list of precautions to take when
beginning yoga for the first time.

Never force yourself or strain yourself into a pose, this is where most
common injuries arise from. If you feel any sharp twinges or pain
during Asanas (the Sanskrit word for poses) be sure to come out of

the pose immediately and rest.

If you feel too weak or shaky in a pose, come out of it. Gradually you
will build up your strength and be able to hold the pose longer.

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Taylor R. Peltier
March 6th 2015

Accept limitations and be accepting of your body. This is considered

one of the most difficult parts of yoga, as the ego often gets in the way

of a safe practice.
Focus on Pranayama (the Sanskrit word for breath) and remember
it is not a competition. Never hold your breath!

Materials
Yoga requires very few materials. At minimum you need yourself and some
comfortable/breathable clothes. It may be beneficial to have a water bottle
by your side, because yoga does have a physical element to it. A yoga mat is
important for yoga practice. The mat helps define your personal space, but
more importantly, it creates traction for your feet and hands so that you
dont slip. This comes in handy especially when you start to sweat.

THE FLOW
Pranayama The Breath The breathing style used in Vinyasa yoga is
referred to as free breathing with sound
or normal breath with free flow. This style
is characterized by a relaxed breath and
produces and ocean like sound. Throughout
the practice it is critical to maintain your
breathing. This means aligning your breath
and your movements with a steady cycle of
inhales and exhales. Slow and steady.

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Taylor R. Peltier
March 6th 2015

Asanas The Poses

This next section is dedicated to the chronological flow of a
simplified Vinyasa series. Use the breath to move through all of
the poses in a steady sequence. Follow your own breath pace.
For a challenge you can speed up your breath.

Urdhya Vrikshasana

INHALE
Situate your feet so that you feel grounded on the mat.
You should have a fist width distance between feet.
Center yourself so that it feels like your vertebrae are stacked and its like a string its pulling your h
Raise your hands over head briefly on the inhale and spread your fingers gazing upwards.
You may hear an instruction use the phrase reach for the sky.

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Taylor R. Peltier
March 6th 2015

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Taylor R. Peltier
March 6th 2015
2. Uttanasana A

EXHALE
Hinge at the hip fold forward with your hands to the ground on the exhale.
Make sure to fully drop the head and upper body. Use this to enhance the stretch of the hamstrings.
It does not matter whether or not your hands touch the ground, respect your level.
3.Uttanasana B

INHALE
On the inhale come half way up with a straight spine and lift the head.
Be sure to keep a straight spine.
Watch yourself in a mirror if you are unsure of the straightness of your spine.
4. Chaturanga Dandasana

EXHALE

Hands down and float back into a plank position with your elbows close to your ch
You can take a few breaths in the plank and catch up to your next exhale where you slowly desc
Exhale downwards when you are ready.
If this pose proves too strenuous, place your knees on the ground and slowly lower yourself. Taking c

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Taylor R. Peltier
March 6th 2015

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Taylor R. Peltier
March 6th 2015
5. Urdhya Mukha Shvanasana

INHALE
On the inhale, roll onto the tops of the feet, open the chest and straighten your arms.
Be sure to engage the muscles in your lower back and abs.
Face your gaze upwards but do not overextend your neck.
This pose is also known as upward facing dog.
6. Adho Mukha Shvanasana

EXHALE
Tuck your toes, push back and lift your hips.
Straighten your arms on the exhale.
In this pose take five breaths to work on your legs and walk your dog. This simply means repeaded
The objective is to get your feet on the ground, but having straight legs is a must.
Look through your thighs with a dropped head.
This pose is also known as downward facing dog.
7. Uttanasana B

INHALE
Step your feet forward to meet your hands.
Lift your head and stretch your back on the inhale.
*See step 3 for further instruction.

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Taylor R. Peltier
March 6th 2015

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Taylor R. Peltier
March 6th 2015

Uttanasana A

EXHALE
Move your head to knees.
Drop your head fully and feel the weight of gravity pulling you downward into a deeper stretch.
*See step 2 for further instruction.

Urdhya Vrikshasana

INHALE
Raise arms over the sides.
Straighten up the spine with a straight back on the inhale.
Rise slowly with your head coming up last.

10.Samasthitih

EXHALE
Lower the arms over the sides.
This is known as mountain pose.
Exhale and inhale a couple times in this pose. You may feel more balanced after a few sets of sun sal

11.Go through this flow 7 times

Remember to inhale and exhale consistently.

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Taylor R. Peltier
March 6th 2015

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Taylor R. Peltier
March 6th 2015

Dos & Donts of Practice

DONT

DO

Eat a big meal beforehand.

Have a light snack a few hours

before you begin your practice.

familiarize yourself with the

Forget to hydrate before and

after class.

Take your time and

poses and practice.

Wear socks or shoes, they

Your research. Vinyasa flow

may not be the style of yoga

may hamper your flexibility and

you are looking for. See

balance.

online resources below for

more information.

Remember: You can do yoga

anywhere and anytime.

Enjoy yourself! Yoga is

meant to be relaxing and
rejuvenating.

Online Resources
Free Videos
http://greatist.com/move/free-online-yoga-videos
http://www.doyogawithme.com/
http://www.gaiamtv.com/my-yoga/yoga

Self -learning
Yoga Journal
http://www.yogajournal.com/
Mind Body Green
http://www.mindbodygreen.com/0-682/Yoga-Poses-for-Beginners-Howto-Tips-BenefitsImages-Videos.html\