Vinyasa Yoga

Learn to Build Strength and Endurance with Vinyasa Yoga

About the Practice

Practice Benefits

Practice Suggestions

Popular Intentions

Vinyasa yoga uses the breath to align the mind and body with consistent movements that build internal body heat. It is a repetitive, cardio based yoga style that uses one breath per movement to increase muscle strength and improve physical fitness. The breath guides the movement from one pose directly into the next, flowing through poses almost like a dance. The consistent movement of this practice allows the mind to remain focused and in attention to what we will be doing next. The transitions between postures are always initiated with the breath, "inhale circle the arms up overhead, exhale bring the palms together and lower through heart center". There are breathing exercises that are commonly used during Vinyasa classes that benefit your practice. The most commonly used are Ujjayi and Sitali breathing. Ujjayi breathing energizes the body and narrows the airway to extends the breath, almost like breathing through a straw. This makes the breath more even, especially during more physically demanding moments in class. Sitali breathing is a calming and cooling breath that is used when resting or overheating. This breath uses the inhale to change the temperature of the mouth, cooling down the brain that rests above.


Although majority of Vinyasa classes consist of long periods of physical exertion, there are short periods of rest that are taken to allow ourselves to rest. When we are constantly exerting energy without a break we are depleting our energy stores and exhausting ourselves overtime. So when we take a break from challenging ourselves for just a few moments, then we can renter the practice and exert more energy than if we were to not take a break at all. With this idea in mind, personal breaks are encouraged during to be taken during Vinyasa classes whenever we feel we need them. We do this by finding stillness in a restorative pose even when the whole class in continuing on. An unfocused mind, unstable body, or struggling breath are signs that we need a few moments to reset so that can can safely renter the practice. With rests being an option to take throughout class, this allows beginners to enjoy Vinyasa yoga safely as long as they listen to themselves. It's important to remember that Vinyasa yoga can be quite a challenge even for people who are physically fit.

Vinyasa yoga invigorates our bodies and minds while increasing our energy levels. It wakes us up with consistent movement and deep breathing, like a morning cup of coffee. This is a cardiovascular workout that improves your heart health while improving endurance and ability to breathe. 

This practice is great for people with wondering minds during slower yoga classes.

patterns, increases stability and balance, improves endurance, increases strength, tones muscles, improves posture, and increases flexibility. This is the best yoga style for weight loss. It promotes mental health by granting greater emotional stability, promoting relaxation, calming the mind, decreasing anxiety, and decreasing stress. Vinyasa yoga helps us be at peace with ourselves and allows us to be proud of what we have accomplished within each practice. Hard work is so rewarding!

Although beginners are still welcome, I typically recommend Vinyasa yoga to anyone that is already familiar to the yoga practice and poses. Older teens, adults, and active seniors typically do well in this yoga style. Athletes and anyone looking to get a cardio and strength training workout in all together. If you enjoy a rewarding challenge, then Vinyasa is for you! I find that the best time to practice Vinyasa yoga is in the mornings or early afternoons when our bodies have ample energy for an intense class. 

Popular class intentions for Vinyasa yoga include strengthen the body, exercise the mind, invigorate the body, build internal heat, improve muscle tone,