The word Vinyasa is Sanskrit for "movement linked to breath." Vinyasa can be simple, as in coming to hand and knees and arching the back on the inhale and rounding the spine on the exhale (cat's breath) or more complicated, as when a teacher says to "take a vinyasa." "Taking a vinyasa" generally refers to moving from Chataranga to Upward Dog (Urdhva Mukha Svanasana) to Downward Dog (Adho Mukha Svanasana). Though the terminology can be confusing when broken down it is actually quite simple.
Linking Movement to Breath
Try this simple pose as an example of a vinyasa: come onto all fours with the shoulders over the wrists and the knees and feet hip distance apart. On the inhale, draw the chest forward through the upper arms. On the exhale, round the spine and let the head drop. Repeat three or four times until the breath and the movement begin to work together. This is vinyasa. As the body gets stronger and more flexible it is possible to make vinyasas more complex (such as a Sun Salutation) but the idea remains the same. The body and the breath moving together.
Taking a Vinyasa
When the word vinyasa is used as a noun it refers to a short sequence that is part of the Sun Salutations and can be used between poses or between each side of a pose to once again bring the movement and breathing back together. Taking a vinyasa means exhaling from plank pose to Chatarange Dandasana (hovering over the ground with the elbows bent to 90 degrees and in by the side of the body), inhaling to Upward Facing Dog (toes pointed and pressing into the hands and tops of the feet to come into a backbend with the thighs lifting away from the floor) and exhaling back to Downward Facing Dog (rolling over the toes and taking the hips up and back).
What to Expect in a Vinyasa Class
A vinyasa style yoga class will usually start with a warm-up that includes Sun Salutations and variations of Sun Salutations. A good deal of standing poses will be practiced, possibly taking vinyasa between poses to keep the breath moving and the body warm. After the standing poses will be a series of back bends and seated poses, possibly a few inversions, and then time in Savasana to rest. These classes are more than simple stretching, they include a good deal of strengthening the body and challenging the mind with various sequences. For someone new to this style of yoga, it is important to let the instructor know what style of yoga has been practiced before and if there are any injuries that need to be modified for.
Vinyasa yoga, when practiced over time, becomes a moving meditation. They steady rhythm of the breath and the flowing movements of the body work together to calm the mind. Regardless of the poses involved, the word vinyasa means connecting the movement to the breath, from cat's breath to Sun Salutations the foundation is the same.
Kaitlyn McConnell - Hi! I am a yoga teacher, world traveler, artist and cook currently living in Seattle, WA. I keep a regular blog of all things yoga related ...
