Here I am demonstrating a Vinyasa flow. Vinyasa is a Sanskrit word which means variation within prescribed parameters. No matter what style of yoga you practice, the Vinyasa Flow is incorporated in one form or another, often between more challenging poses. In this demonstration, I am slowing things down a bit. Normally, you would move through this with breath. Inhale, table-top, exhale, down dog. Inhale high plank, exhale low plank. Inhale up dog, exhale down dog. Let’s break it down.
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My table-top position starts with a neutral spine (straight from the crown of the head, through the spine, and out the tail bone). My wrists are stacked directly below my shoulders, and my knees are stacked under my hips. Table top sets you up for correct positioning as you move forward in this Vinyasa flow.
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From this position, I curl my toes under and lift my hips up and back. Now, a straight line extends from my hands, through my elbows and active shoulders, down my spine, and out my tail bone. My knees are slightly bent as I drive my heels towards the earth.
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I shift forward into high-plank. My gaze is down to the mat to avoid neck pain. I lower myself into low-plank, elbows tucked in at my sides. In both movements, I try to create a straight line from my heels, through my hips, up my spine, and out the crown of my head. I flip the tops of my feet down to the mat, and lift into upward-facing dog. My shoulder come back as I pull my chest forward. Ideally, knees should be lifted so that you are balancing on your hands and feet. I then pull back into downward facing dog.
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This type of flow is like hitting a reset button in the middle of your yoga session. It elongates your spine, stretches your legs, and engages your shoulders and core. It gives you the opportunity to return to conscious breathing and slow things down. Next time you’re at the gym, try a few Vinyasa flows like this one in your warm-up. I guarantee it will leave you feeling relaxed and ready to take on the WOD!
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– Instructor Meredith Richard
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