Introduction of Vinyasana Yoga-
The first defining feature of Vinyasa Yoga is the use of transitional or flowing asanas. Each set of asanas in Vinyasana has a specific vinyasa sequence to lead into the next. This refers to each of the eight main sets of sand, as they are all a series of poses that progress from one to the next without ever being completed. In addition, there are five primary variations of each of these sets of asana that each have different benefits and poses that work differently to strengthen different areas of your body.
In most forms of Vinyasana, you first stand with both feet on the floor with both heels touching the floor. The upper body must be supported with your hands while you are still standing. Your elbows should not be crossed at this point as this will cause you to slump over, which will make it difficult for you to complete the pose.
Once you have established a solid base, you will then move your hips outwards so that your lower back is straight and your shoulders are at a 90 degree angle. Your hands should be placed on the floor just before you begin your asana and both feet should be firmly on the floor. Now your arms should be stretched out and be held at your sides with your palms facing down. You will now want to pull the navel in towards your spine and continue to pull it upwards as your abdominal muscles begin to relax. The goal of this pose is to draw your diaphragm inward, and then exhale as you bend forward.
As you repeat the same steps in Vinyasana, you will notice that the diaphragm will move into a forward position, pushing the lower chest forward. You will then feel as if the breath is going into your stomach and you will feel a sense of buoyancy in your lower abdomen as you continue the exercise. It is important not to allow your shoulders to drop when you inhale, but to maintain a constant upward pressure on the diaphragm while pulling your navel inward.
After you have completed the vinyasana position, you will be able to begin an upward movement in the pose by inhaling and exhaling while bending forward so that your left knee is resting on top of your toes. As you inhale, your abdominal muscles will contract and your ribs will be pulled back to create a more pronounced curve in your spine. You will now want to bring your pelvis into contact with the floor so that your back is straight, and you are now holding your legs in front of you with your left foot on the ground.
As you repeat these movements, you will begin to feel a difference in how you are sitting and walking. If you are already familiar with the poses, you may even notice that your posture is beginning to improve. As you become more flexible, however, your knees will begin to arch as your buttocks will begin to form a smaller curve in the back. As you continue to practice the poses, you will be able to change your body’s positioning with the use of your breath and you will be able to perform them as many times as you want without the need to change your shoes.