what are the various vinyasa yoga practises

What Are The Various Vinyasa Yoga Practises?

The physical, mental, and spiritual gains from practising yoga are numerous. It can bring you a sense of calm and serenity and help you develop a stronger connection to your inner self. Flexibility, neural conditioning, strength, and fascia release are just a few physical advantages of yoga. Improved breathing, vitality, energy, weight loss, cardiovascular health, and other physical advantages are just the tip of the iceberg.

Vinyasa yoga is a demanding and dynamic practice that relies on a continuous flow of breath and movement. Vinyasa can be modified to meet the demands of any practitioner because it comes in so many forms. Here on this blog, we cover the most well-liked variations of Vinyasa yoga.

What Is Vinyasa Yoga?

Creating a new order is called “vinyasa” in Sanskrit. Similar to Ashtanga yoga, Vinyasa yoga places a focus on sun salutations and predetermined sequences before moving on to the asanas. When practising Vinyasa yoga, you flow from one action to the next in time with your breath. It’s a more active form of yoga than others, and it goes by the name Vinyasa Flow. 

It’s a dynamic practice that delves into how the body, breath, and mind are interconnected. Vinyasa is a style of yoga in which you move fluidly from one pose to the next, following your teacher’s cues. When you inhale and exhale, the transition occurs at the exact time to give the impression that your breath is following your body’s motion. Vinyasa yoga emphasises breathing patterns to bring the mind and body into harmony.

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Guidelines For Vinyasa Yoga 

  • You can modify the vinyasa yoga sequence to suit your individual needs. However, remember the following suggestions to get the most out of your Vinyasa yoga practice. 
  • The sequence’s other postures must revolve around a central posture. 
  • A warm-up is an essential first step in every Vinyasa yoga routine. 
  • Your sequence’s culminating posture should be challenging enough to work all your muscles. 
  • Twisting and balancing poses in yoga are best done amid practice when you’re feeling the most energised. 
  • Your sequence should ideally end with a forward-fold sequence.

What Separates Vinyasa Yoga From Regular Yoga?

There are many yoga practices, making it difficult to decipher the class schedule at your local studio. Hatha yoga is a catch-all word for all styles of yoga that emphasise physical exercise and posture practice. You will be given a mild introduction to the fundamental yoga positions. Due to the slower pace of a hatha yoga session, you may not become overly sweaty, but you should still leave feeling longer, looser, and more relaxed than when you arrived. 

Vinyasa is a counterpoint to the hatha style of yoga. In a Hatha session, students will practise a single pose before relaxing. Vinyasa classes, on the other hand, link each breath to movement in a flowing series of poses that is great for cardio and strength conditioning. Ashtanga and Vinyasa yoga relate every action to a breath, but Ashtanga is more demanding since it adheres to a set sequence of postures. The key distinction is that Ashtanga yoga adheres strictly to a predetermined sequence of postures.

What Includes Vinyasa Yoga

Oceanic breathing, also known as Ujjayi Pranayama, complements Vinyasa sequences greatly. This breathing method calms the mind, strengthens the body, and boosts energy. It is crucial to focus on your breathing throughout a Vinyasa lesson. If you breathe more quickly than usual or with more effort, it’s time to rest. Taking a few deep breaths in a child’s pose can help when this occurs.

Vinyasa yoga teaches its practitioners to be more reflective and mindful. Shanti-Som’s Yoga classes encourage students to become more in tune with their bodies via conscious attention to their breath, thoughts, sensations, and desires. In this way, yoga can be a tool for inner growth and recovery.

Types Of Vinyasa Yoga

Modern usage of the word Vinyasa refers to “breath-synchronised movement.” As you breathe in and out, you shift between different physical positions. Sun salutations, or a fluid series of yoga positions designed to warm the body, are often practised in a Vinyasa session, followed by other asanas. Different characteristics distinguish each of the Vinyasa yoga styles listed below.

Vinyasa Flow Yoga

Fluid movement is emphasised in Vinyasa flow yoga. Breath guides movement as a series of asanas (poses) are connected. Because of the seamless transitions between positions practised in this kind of yoga, it is commonly called “flow” yoga. 

Vinyasa flow therapeutic sessions can be much faster or more challenging than other styles of yoga, like Hatha or Iyengar, depending on the instructor. Flow yoga can be stimulating and invigorating for some while soothing and refreshing for others. Flow yoga is a great method to relax and focus while strengthening your body.

Hot Vinyasa Yoga

Hot Vinyasa classes are held in a room heated to roughly 84 degrees Fahrenheit (29 degrees Celsius), and the speed is often faster than that of a conventional Vinyasa class. The temperature can rise to about 35 degrees in some circumstances. The heat and the activity can make for a sweaty workout. Hot yoga courses could be for you if you like a good workout and don’t mind sweating a bit (or a lot). Take breaks, and drink plenty of water before and after class.

You can get a lot from your hot yoga practice.

Because your body must work harder in the heat, this can be a fantastic way to get in shape. The heat also relaxes the muscles for a more pleasant training session. The purported health benefits of hot Vinyasa yoga include enhanced cleansing, blood flow, and mobility.

Power Vinyasa Yoga

This kind of yoga emphasises physical exertion alongside controlled breathing. Power yoga comes in various forms but is more physically demanding than regular yoga. Power Vinyasa yoga is a vigorous practice focusing on agility, stamina, and strength. Power Vinyasa yoga’s focus on building internal heat aids in eliminating toxins from the muscles and internal organs. 

Due to the difficulty of the sequences, Power Vinyasa is frequently regarded as an advanced style of yoga. However, novices might gain from the difficulty.

However, there are drawbacks to exercising in a warm room.

Dynamic Vinyasa Yoga

Dynamic Vinyasa yoga aims to flow quickly and fluidly from one posture to the next. Because of the increased coordination and balance it necessitates, this style of yoga is typically regarded as more difficult than others. Benefits of dynamic Vinyasa yoga include increased mobility, power, and stamina. Because dynamic Vinyasa yoga does not allow you to zone out, you will improve your flexibility and mind-body connection. This technique, like guided meditation, will help you stay in the here and now.

As a bonus to its positive effects on the nervous system, dynamic yoga also aids weight loss by increasing metabolic rate. When you practise Vinyasa, you engage the muscles of your entire body in powerful toning movements.

Some drawbacks exist, though. Only some people can switch between these tricky balancing acts with lightning speed. Newcomers need to take things slowly at first. Some of the depth and advantages of a more contemplative spiritual practice should be added to this yoga experience.

Various Forms Of Yoga Are Categorised As “Vinyasa.”

Even if they differ in important ways from classic Vinyasa, other styles of yoga are nonetheless classified as Vinyasa. Take a look at this for some direction.

Ashtanga Yoga

Regarding yoga, Ashtanga Vinyasa is among the most difficult practices. This is a physical practice. Therefore, you may expect the standard sequence of poses linked together with the breath. These courses are designed for more experienced students because they are physically demanding and require greater flexibility and stamina.

The Sanskrit origins of the word “Ashtanga” are the words Ashta, meaning “eight,” and Anga, meaning “limb” or “part.” Ashtanga yoga is based on the eight limbs, which include asanas (yoga postures), pranayama (breathing exercises), and dharana (self-discipline).

Ashtanga vinyasa instructors care not only about their students’ physical fitness but also their emotional health and sense of worth. The continuous, fast-paced motion is meant to clear the mind and improve health. However, your yoga instructor will modify the practice to be appropriate for your fitness level.

Baptiste Yoga

Baptiste Power Vinyasa (BPV) utilises ujjayi as its primary pranayama. When taking in and releasing air through the nose, the back of the throat is contracted for this type of breath. It could take some time until it feels natural, but that time will arrive. A notable benefit is the ability to receive aural cues that reinforce a focus on the depth and regularity of your breaths.

Although most Baptiste yoga sessions adhere to a standard sequence of Asanas, there is no set order for the positions. Baptiste-style yoga is a form of Vinyasa yoga, so you’ll learn to synchronise your breath with your movements. The concentration on breathing tones calms the nervous system.

Teachers of all levels of yoga experience stress the importance of everyday practice.

This restorative yoga practice is geared towards enhancing one’s sense of mental acuity, physical stamina, correct posture, and elimination of toxins. During class, your teacher will encourage you to soften your eyes and focus on a spot in the distance (Drishti). As a result, you’ll focus inward rather than externally, facilitating the development of a sense of calm within you.


Jivamukti yoga is a type of yoga that focuses spiritual development while simultaneously fostering the development of one’s physical self. “Jivamukti” means “liberation while living” in Sanskrit. Patanjali’s yoga sutras are the foundation for Jivamukti, drawing from Kundalini and Hatha yoga. There is a lot of chanting, breathwork, meditation, and vigorous physical practice included in a typical Jivamukti class. Jivamukti seeks to free people both mentally and physically.

Understanding that we are all connected as human beings is central to Jivamukti yoga. The purpose of the ritual is to foster a sense of community and oneness with the cosmos. When this bond is formed, true contentment is within reach. This is why there is such remarkable harmony among the Jivamukti yoga group.

Prana Flow

Prana flow classes highlight breath-synchronised movement and the seamless transition between asanas. Prana, the life force energy that circulates throughout the body, is the primary focus of Prana flow. Energy, inspiration, and blood flow are just a few of the benefits of this style of yoga. Classes in prana flow can be modified to meet the needs of students of any skill level.

The goal of the classes is to increase your vitality via the use of chanting, music, and breathing exercises. As with the many forms of yoga mentioned above, these routines are good for your nervous system.

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Precautions For Vinyasa Yoga Practise 

Maintaining stability throughout the movement is essential for avoiding injury and allowing for fluid transitions between poses. 

  • Pause if the fast speed of Vinyasa yoga poses is too much for you. 
  • Do not practise Vinyasa yoga if you have ongoing problems with your knees, shoulders, neck, or back. If you want to know if Vinyasa yoga is safe for you, talk to your primary care doctor. 
  • Unless otherwise advised by a doctor, it should not be taken while pregnant. 
  • Vinyasa should not be done while full. 

It’s the first step in adopting a more healthful way of life. However, under a teacher’s watchful eye, observe all safety measures and the prescribed order carefully. 


Vinyasa yoga is a moving practice that focuses on how the body, breath, and mind are all linked. It is similar to Ashtanga yoga in that it starts with sun salutations and sets of poses before going on to asanas. Vinyasa Flow yoga is a more active style in which each breath is linked to a movement in a flowing set of poses. This type of yoga is good for both cardio and strength training.

To get the most out of Vinyasa yoga, the routine should be built around a central pose, and the first step must be a warm-up. The final pose in the series should be hard enough to work all of the muscles, and twisting and balancing poses are best done when the person doing them is most alert.

Vinyasa yoga is different from regular yoga because it links each breath to a movement in a number of poses that flow together. Oceanic breathing, also called Ujjayi Pranayama, goes well with Vinyasa routines. It calms the mind, makes the body stronger, and gives you more energy. During a Vinyasa class, it is important to pay attention to your breathing.

Vinyasa yoga comes in many forms, such as sun salutations, flow yoga, and hot Vinyasa yoga. Flow yoga is all about moving smoothly from one pose to the next. Some people find flow yoga exciting and energising, while others find it soothing and refreshing.

Hot Vinyasa yoga classes are held in a room heated to about 29 degrees Celsius (84 degrees Fahrenheit), and they move faster than regular Vinyasa classes. It’s great for people who want a good workout without sweating, but it’s important to take breaks and drink a lot of water before and after class.

The power of Vinyasa yoga is a vigorous exercise that focuses on using your body and breathing in a controlled way. It is harder on your body than regular yoga, and it focuses on agility, endurance, and power. Dynamic Vinyasa yoga tries to move quickly and smoothly from one pose to the next. This helps improve flexibility and the link between the mind and the body. It also helps you lose weight because it speeds up your metabolism.

There are many different kinds of vinyasa yoga, such as Ashtanga Yoga, Baptiste Yoga, Jivamukti Yoga, Prana Flow, and Prana Flow. Ashtanga Vinyasa is a physical exercise that focuses on the eight limbs of yoga, such as asanas, pranayama, and self-discipline. Based on the Sanskrit words Ashta, Anga, and Dharana, it is made for more advanced people.

Baptiste Yoga’s main breathing is ujjayi, which focuses on the depth and rhythm of the breaths. This exercise calms the nervous system and improves mental clarity, physical stamina, correct posture, and the body’s ability to get rid of toxins. Jivamukti yoga, which is based on Patanjali’s yoga sutras, focuses on mental growth while also helping people grow physically. Prana Flow classes focus on moving in time with your breath and making smooth transitions between asanas. This increases energy, creativity, and blood flow.

For Vinyasa yoga, you should keep your balance throughout the movements, avoid getting hurt, and ask your primary care doctor if it is safe for you to do. If you are pregnant or full, it is not a good idea to do Vinyasa yoga.

Content Summary

  • The practice of yoga offers numerous physical, mental, and spiritual benefits.
  • Yoga provides a heightened sense of calm and connection to one’s inner self.
  • It can aid in improving flexibility, neural conditioning, strength, and fascia release.
  • Vinyasa yoga is dynamic and involves a continuous flow of breath and movement.
  • Vinyasa yoga can be tailored to the needs of every individual.
  • “Vinyasa” in Sanskrit means creating a new order.
  • Vinyasa yoga emphasises sun salutations and predetermined sequences.
  • The practice involves moving fluidly from one action to another in sync with one’s breath.
  • It is a more active form of yoga, often referred to as Vinyasa Flow.
  • Vinyasa yoga showcases the connection between body, breath, and mind.
  • Transitions in Vinyasa are timed with inhalation and exhalation, giving a seamless experience.
  • The practice is designed to harmonise the mind and body through breathing patterns.
  • Vinyasa sequences can be modified but should always begin with a warm-up.
  • The central posture should be the focus around which other postures revolve.
  • Twisting and balancing poses are best done when most energised.
  • Ideally, a Vinyasa sequence should end with a forward-fold sequence.
  • Hatha yoga is a generic term covering all yoga forms focusing on physical exercises.
  • Vinyasa is different from Hatha as it links breath with movement in a flowing manner.
  • Both Ashtanga and Vinyasa connect every action to a breath, but Ashtanga follows a strict sequence.
  • Ujjayi Pranayama, or Oceanic breathing, complements Vinyasa sequences.
  • Focusing on breath is crucial in Vinyasa, helping to calm the mind and strengthen the body.
  • Vinyasa encourages practitioners to be introspective and attentive to their inner feelings.
  • The term “Vinyasa” in the modern context denotes “breath-synchronised movement”.
  • Vinyasa often involves sun salutations followed by other asanas.
  • Vinyasa Flow Yoga emphasises fluid movement and is sometimes just called “flow” yoga.
  • The transitions in Flow Yoga can vary in speed depending on the instructor.
  • Hot Vinyasa Yoga is conducted in a heated room and can be intense and sweaty.
  • Practising in heat can enhance detoxification, blood flow, and flexibility.
  • Power Vinyasa Yoga is a robust practice emphasising agility, stamina, and strength.
  • Dynamic Vinyasa yoga focuses on swift, fluid transitions between postures.
  • Dynamic yoga requires heightened coordination and balance.
  • Dynamic yoga aids weight loss by boosting metabolism and offers significant toning benefits.
  • Ashtanga Vinyasa is among the toughest yoga practices and is physically demanding.
  • The term “Ashtanga” is derived from Sanskrit words meaning “eight limbs”.
  • Ashtanga places emphasis on physical fitness, emotional health, and self-worth.
  • Baptiste Power Vinyasa uses ujjayi as its primary pranayama.
  • Baptiste yoga is adaptable and does not follow a strict asana sequence.
  • Jivamukti yoga blends spiritual development with physical progression.
  • “Jivamukti” translates to “liberation while living” in Sanskrit.
  • Jivamukti focuses on connecting individuals to the universe and fostering community.
  • Prana Flow classes emphasise the life force energy circulating in the body.
  • The objective of Prana Flow is to boost vitality using chanting, music, and breathing exercises.
  • Stability during movement in Vinyasa is crucial to prevent injuries.
  • Those with knee, shoulder, neck, or back issues should be cautious with Vinyasa yoga.
  • Pregnant individuals should consult a doctor before practising Vinyasa.
  • Vinyasa should not be practised on a full stomach.
  • It’s recommended to practice Vinyasa under a qualified teacher’s guidance.
  • Vinyasa yoga is not just a physical exercise but a journey towards a healthier lifestyle.
  • Students should always adhere to safety measures during their practice.
  • Regardless of style or level, consistency in yoga practice is key to reaping its benefits.

Frequently Asked Questions

What Is Vinyasa Yoga Also Known As?

Vinyasa yoga, also called “flow” because of the smooth way the poses run together, is one of the most popular contemporary styles of yoga. It’s a broad classification encompassing many different types of yoga, including Ashtanga and power yoga.

What Is The Main Focus Of Vinyasa Yoga?

Vinyasa involves moving quickly from one pose to the next in a flow. You increase your heart rate as you move through postures and sequences faster. “The hallmark of vinyasa is the organic flow of breath and moment.

What Is The Vinyasa Yoga Used For?

Vinyasa yoga incorporates a variety of poses that engage and strengthen your core muscles. Moving through a complicated sequence of side bends, backbends, and twists uses your body weight to build core strength and will improve stability, power and balance.

What Is The Structure Of The Vinyasa Yoga Class?

These classes start with a grounding, move into a gentle warm-up, and then shift into sun or moon salutations, standing poses, seated poses, and end with a peaceful savasana. Vinyasa sequencing was born out of the sequences in Ashtanga Vinyasa Yoga created by Pattabhi Jois.

What Is Most Important In A Vinyasa Flow?

The focal point of the practice in any yoga school is always the breath — it always matters. Your breath connects your mind to your body and vice versa. You know you need to slow down when your breath becomes short and difficult or when you start to hold your breath during challenging poses.