What Is Vinyasa Yoga? Who Is Suitable For Exercise?

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Vinyasa Yoga is a form of yoga that is becoming increasingly popular around the world. In fact, Vinyasa Yoga has been considered by many to be a perfect practice for both beginners and experienced practitioners. But it's true Vinyasa Yoga is What is it and how is it different from other types of yoga? In this article, we will explore and learn the basics of Vinyasa Yoga.

What is Vinyasa Yoga?

Vinyasa Yoga ngoài trời
Practice Vinyasa Yoga outdoors

Vinyasa Yoga differs from Hatha Yoga in that Hatha classes focus on one pose for a certain amount of time before resting.

Meanwhile, Vinyasa Yoga classes link poses together to form a sequence in a certain order, helping practitioners connect between body and mind, while providing flexibility for the body and power for the mind.

Each movement in Vinyasa Yoga is synchronized with the Ujjayi breath. The breath comes first, acting as an anchor as you move from one pose to another (Cow and Cat Yoga is an example of a very simple Vinyasa. The spine is curved when breathe in and bend on the exhale).

You can practice Vinyasa Yoga with Nguyen at Yoga class for newbies or Yoga online course dental.

Benefits of Vinyasa Yoga

Improve health and endurance: Vinyasa Yoga helps the body to improve health and endurance by providing a large amount of energy. Consistently performing poses pushes muscles to the limit, helping to increase intensity and strength.

Reduce stress and anxiety: The movements of Vinyasa Yoga need to focus and focus on the breath and concentration of the mind. This helps reduce stress and anxiety, and improves mood and reduce stress.

Improved flexibility: During the training process, the practitioner continuously performs flexible postures and regularly stretches the muscles, thereby reducing stress and gradually increasing the flexibility of the body.

Improves digestion: The combination of movements in Vinyasa Yoga with breathing helps stimulate the digestive system, enhance its function, and relieve symptoms such as constipation and indigestion.

Enhance memory and concentration: Vinyasa trains you to focus on your breath and the movements between poses, which have a ripple effect in other areas of your life. When you have the ability to focus, you can better control your emotions, stay calm and focused at work, thereby increasing productivity in work and life.

Improve insomnia, sleep better: Vinyasa Yoga helps reduce stress, promote health and improve sleep.

Who is Vinyasa suitable for?

Vinyasa Yoga is suitable for everyone, including beginners and those who have experience with yoga. Because it is a dynamic form of yoga, it can help promote health and endurance, increase flexibility, and reduce stress and anxiety. However, people with cardiovascular disease, high blood pressure, or a spinal injury should consult a doctor before starting Vinyasa Yoga.

Practicing Vinyasa Yoga can be difficult for beginners. However, that is not impossible. With the guidance of a professional yoga teacher and breathing skills, novices can practice Vinyasa Yoga safely and effectively. Beginners can start with beginner yoga classes or beginner level Vinyasa Yoga classes, and then gradually increase the level.

Vinyasa Yoga series for beginners

Simple version:

When the word "Vinyasa" is used as a noun, it describes a sequence of three movements in the sequence "salute to the sun". When teachers say “Do vinyasa at your own pace,” they mean plank, chaturanga, and upward facing dog (or other equivalent variations), using your breath to measure next action.

Plank pose
tư thế plank
Use your hands to support yourself in Plank
  • Stand on your hands and feet.
  • Keep your shoulders in line with your wrists and your body in line with your shoulders.

Lower your knees, chest and chin to the ground
  • Exhale and lower your knees, chest, and chin to the floor.
  • Keep your butt high and elbows straight back along your torso.

This pose is a good exercise to pre-warm your back bends and help you develop arm strength.

Cobra pose
tư thế rắn hổ mang
Prepare for the cobra pose
  • You lie close to the ground, put your hands on your chest, inhale and slide your chest forward.

tư thế rắn hỏ mang
Raise yourself in the cobra pose
  • Then lift the chest upwards, creating a curved upward curve.
  • Hold here for 5 seconds or 3 deep breaths.

Downward facing dog pose yoga
Xuất phát từ tư thế Plank
Starting from Plank
  • Start from a plank position.

Tư thế chó úp mặt
Switch from Plank to Downward Dog
  • Then gently push your hips up and back, lowering your heels toward the floor.
  • This will work for those with flexible leg ligaments and open shoulder joints.

Advanced version:

Plank pose
Xuất phát từ tư thế Plank
Starting from Plank
  • Stand on your hands and feet.
  • Keep your shoulders in line with your wrists and your body in line with your shoulders.

From Plank to Chaturanga Dandasana
Chaturanga Dandasana
Switch from plank to Chaturanga Dandasana
  • Exhale and bend your elbows straight behind your back to lower into Chaturanga Dandasana. Your body should be in a straight line and your shoulders should not be lower than your elbows.
  • Continuing to prop yourself up on your legs and arms, use your arm strength and slowly lower your body into a half push-up position, so that your arms are parallel to the floor and maintain a 90-degree angle with your arm's curvature.

Upward facing dog
Tư thế Yoga chó ngẩng mặt
Face Up Dog Yoga Pose
  • You lie close to the ground, put your hands on your chest, inhale and slide your chest forward.
  • Use strength into your hands and feet to keep your thighs lifted off the floor.
  • Keep your shoulders moving away from your ears.

Downward-Facing Dog Pose Yoga
tư thế chó úp mặt
Switch from cobra to downward facing dog
  • Exhale, then gently push your hips up and back, lowering your heels toward the floor into downward facing dog.

Nguyen hopes that the above sharing will be effective and useful for the training journey Vinyasa Yoga your. Besides, there are also many articles on health and yoga at Nguyen's blog, especially Youtube channel Nguyen's has many other useful exercises and movements that can improve your health conditions, please follow and look forward to Nguyen!


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