How to Do a Vinyasa Advanced D Sequence

Yoga is an excellent exercise because it is for both beginners and advanced students. If you are looking to spice up your yoga routine and feel that you are comfortable and strong enough to start advanced yoga positions, you've found the right article. In Vinyasa Yoga, there are four advanced sequences: A, B, C and D. A is the least challenging sequence while D is the most challenging. Once you have read the article below, you will know how to perform an Advanced D Sequence (Yogasana A and Yogasana B).

Difficulty: Moderately Challenging

Instructions

1. 
   Downward Dog Position

   Start in the downward dog position. Inhale and jump to a seated position.

2. 
   Namaste Position

   Exhale, folding your legs into lotus. Bring the lotus to your chest and push your elbows to the front. Balance and place your hands in namaste.

3. Take 5 breaths.

4. Leave the lotus tucked into your chest.

5. 
   Yogasana B

   Inhale and place your hands on the floor with the palms flat. Move them as far back as possible next to the side of your hips. Your fingers should be facing your body.

6. Take 5 breaths.

7. 
   Chaturanga Position

   Inhale and lift your body up. Move your legs into chaturanga.

Tips & Warnings

• There are a variations of asanas included in the Advanced D Sequence. The asanas included in each sequence are always different, as they are taught by different teachers. Attend different yoga classes by different teachers to learn more asanas in the advanced sequences.
• If you feel pain or discomfort in any asana, immediately stop.

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