6 Vinyasa Variations to Try out in your Practice

6 Vinyasa Variations to try out in your practice 

Mastering Vinyasa: Exploring Six Variations for Your Yoga Journey - By Giulia Candeli

Reading time: 3 minutes

How many times have you heard your teacher say, "Now, let's take a vinyasa," during your yoga classes? Probably quite a few times! Here, you'll find six different vinyasa variations to experiment with in your practice when you're not quite sure what to do.

Pick your favorite pose and keep in mind that it's perfectly okay to skip it if needed. Vinyasa demands significant upper body strength, so don't be discouraged if you find it challenging, especially in the early stages of your yoga journey. Just remember to persist and stay focused on your ultimate goals.

  1. Ashtanga Namaskara/Eight-Limbed Pose: In this pose, you have eight points of contact with the mat—feet, knees, chest, chin, and hands. Lift your hips, engage your core, slide forward into Upward Dog, and then move back into Downward Dog.
  2. Chaturanga Dandasana: As you exhale, lower yourself halfway down with just four points of contact on the mat (hands and feet). Inhale into Upward Dog, and then exhale into Downward Dog. You can always choose to keep your knees down.
  3. Awakening Yoga Vinyasa/Supported Version: Begin with your knees down, perform a push-up, shift your hips back to your heels, glide forward into Upward Dog, and then back to Downward Dog.
  4. Awakening Yoga Vinyasa: Start with a full push-up from a plank position, then lower your knees, shift your hips back to your heels, flow into Upward Dog (inhale), and return to Downward Dog (exhale).
  5. Three-Legged Chaturanga: Transition from Three-Legged Downward Dog, lean forward, bend your elbows for Chaturanga as you exhale, then inhale into Upward Dog, and exhale into Downward Dog.
  6. Dolphin Pose into AY Vinyasa: Combine Dolphin Pose with an Awakening Yoga Vinyasa. From Dolphin, raise your heels slightly, bend your knees, and engage your core to propel yourself forward directly into Chaturanga. Follow with the push-up, lower your knees, shift your hips back, flow forward, and then move into Upward Dog and Downward Dog.

Always remember to have fun, explore new possibilities in your practice, experiment with different variations, and be kind to yourself along the way. Don't forget to smile as you progress in your yoga journey.