This beginning yoga routine pays homage to the sequence of yoga poses that together make up the Sun Salutation, which is the foundation of a vinyasa practice.
Start in a standing position, with your hands at your sides. Lift your arms around and up, then sweep them back down as you go into a forward bend. While in the bend, inhale and extend your spine gazing forward, then release back down stretching your nose toward your shins.
Next, step your feet back into a plank pose, keeping your body in one straight line. Lower your body down in a chaturanga, which is similar to a triceps push-up. Straighten your arms and sweep your upper body through cobra pose into an upper facing dog with a curved spine, lifting your legs off the floor and balancing on your toes. Then push back into a downward facing dog.
Jump or step your feet to the front of the mat, doing another forward bend. Sweep the arms up above your head and exhale them down by your sides again. With that, you have completed the Vinyasa sequence.
 | Vinyasa Yoga is the Westernized version of Ashtanga Yoga, and like Ashtanga Yoga, is an intense, physically demanding practice that challenges the body while at the same time promoting the release and elimination of accumulated toxins. While it lacks the more spiritual components associated with Ashtanga Yoga, it does employ the use of vinyasa, or linking movement to breath, resulting in a practice that flows from pose into the next with little or no rest in between. |
 | The yoga sun salutation is flowing series that you'll practice in Vinyasa Yoga. Both yoga sun salutations A and B are crucial to know. |
You've heard all of the benefits a yoga class can bring, but what if you're too scared to head to the studio? Learn how to conquer that yoga class stage fright. |
It is good idea to complete a few warm-up yoga stretches before your Vinyasa practice. You will be working the muscles in your back and shoulders a lot during the workout, so focus on these areas. |
Your guide to energizing Vinyasa yoga, including a basic yoga routine and other yoga stretches that make up the yoga sun salutation integral to this practice. |
