How to Sequence Vinyasa Yoga Poses

Vinyasa Yoga is a derivative form of Ashtanga Vinyasa yoga. It is known for how it connects the postures and how they flow together. There are many different asanas involved with Vinyasa yoga, but one of the most important ones that are used in almost every Vinyasa yoga class is the Sun Salutation. This article will teach you step by step how to do this asana.

Things You'll Need

• Yoga mat

Instructions

How to Sequence Vinyasa Yoga Poses

1. Stand in Mountain pose, so your hands are in a prayer position near your heart.

2. Dive down, placing your palms flat on the floor next to your feet. Then, move your hands slightly up, so your fingertips are touching the floor.

3. Extend your right foot to the back of your mat and move your left leg up so you are in a lunge. Your hands should be on the ground near your front foot.

4. Get into a Downward-Dog position. Both of your feet will be together and your hands will be in front of them on the floor. Your body will form an upside-down "V".

5. Now, place your body in the Plank position. Your body will be parallel to the ground.

6. Drop your knees, chest and chin to the floor.

7. Get into a Cobra position. Your body will be flat on the floor, but your chest will be raised up and your head should be facing directly in front of you.

8. Position yourself in the Downward-Dog position.

9. Get into the lunge position, this time bringing the right foot up and the left foot back.

10. Move into the same position where your hands were flat on the floor next to your feet. Then, bring your hands all the way up over your head and bring them down into the prayer position next to your heart.