Vinyasa for beginners

Hi, I'm Lorena and I welcome you to your Vinyasa practice for beginners

Vinyasa is a contemporary dynamic expression of Hatha Yoga in which the different asanas are intertwined with each other

I hope you enjoy it Let's start the Vinyasa practice with a round of sun salutation most Vinyasas

are variations on suryanamascar which is the Sanskrit name for sun salutation

To begin you have to place yourself at the beginning of your mat

leaving more or less a span of distance with the beginning of it you are going to put your feet together, you could take as a reference the big toes of your feet

slightly activate your navel to the back

a slight gluteal activation is relaxed but feeling good all over your body you are going to breathe in and when you exhale your hands go to your chest as a salute when you breathe in the arms are raised and open the chest and when exhaling going down as if you want to touch far with your hands

and down you rest your hands on the floor, if at this point your hands won't reach the floor bend your knees, it's important that your hands are supported for the next step, when you breathe in you are going to carry the right leg and the left leg back here you are in jhastadandasana, be very careful with your lumbars, don't let them sink down activate your navel well to the back shoulders back, the head doesn't fall either it's on the same line, when you exhale you're going to support your knees the chest and the chin with elbows close to the body lengthen your legs Breathe in Bhujangasana or cobra with the shoulders relaxed and when exhaling enter first the chin, support the toes and you could maybe lean on the knees to separate the knees and go to adho mukha svanasana or downward facing dog

here fingers of the hands go wide open, thumbs facing each other the spine elongates, loses its natural curvatures ascending energy in the sacrum you are going to breathe in, look in front, lift the leg a little bit so that the foot is between the hands and immediately the left one goes next to the right one I exhale

I relax, stretch my knee if I could breathing in with arms at your ear level hands are thrown first in front of you up and a little bit behind and we link up exhaling and lowering supports hands on the ground inhale and bring left and right leg back, here I give you another option maybe you could when you exhale go down in Chaturanga with elbows close to the body inspiring urdhva mukha or cobra and on the exhale tuck the chin in first, lift the hips up Adomuka here you can take between 3 and 5 breaths while feeling as when you exhale you bring your chest a little bit closer to your thighs and in that way you get the spine to elongate is the target of adomuka Inhaled again, lift your left leg slightly to bring your foot between your hands

immediately exhale and relax the head, navel to back

to inhale long

let the inspiration last for the whole movement and when exhaling hands to the chest in salute position This is a Surya Namaskar sun salutation lap once on each side

We begin with the Vinyasa I breathe in and exhale go down and take the opportunity to stretch the spine, try to go down long when you inhale you are going to take your right leg back, you are going to support the heel and from here you can see that they are aligned heel and toe open arms yes i go to Virabhadrasana 2 or warrior 2 strong back leg small toe makes you brake knee alignment heel, shoulders relaxed arms crossed gaze over the third finger of the outstretched hand let's evolve you are going to inhale stretching your spine well and when you exhale gently support the forearm left lengthen right Utthita Parsvakonasana if you were comfortable here you could try maybe unsupported the hand on the ground don't forget your back leg well firm to distribute the weight well between the two of you look if you can to the outstretched hand, if you have cervical problems look down you are going to breathe in and take your right arm back to help rotate your hips to rest your hands on the floor and exhale Adho mukha again Adjust well in adomuka and I recommend that you always do it from the feet

inhale to the front, lift your right leg up and pay attention that you take your foot behind your right foot

the left hand flex the right knee, bring the leg over here and sit down lengthen your legs you can pull your buttocks back a little bit to make the spine longer flex the left knee get as close as you can to the perineum and the heel hands to the chest, always breathed in to grow and stretch and when exhaling slowly you go down If you stay here today it's fantastic but maybe inspiring y relaxing when exhaling may be gaining a little bit and a little more You have to interlace the fingers of the hands and do here the three breaths long, deep release fingers, breathe in and you are joining vertebrae by vertebrae exhale, when you reach the center and you align yourself right hand when breathing in break a little bit and exhale, finish the rotation goes behind the waist and might be able to grab the base of the thigh I'm going to grab with my left hand the right foot I look up, I open my chest Ardha Padma Matsyendrasana en an open twisting asana your two buttocks always resting on the floor you inspire and when you exhale slowly you dissolve You center yourself, you lengthen the other leg to align yourself you rest the soles of your feet on the floor, they are about a fist's width apart I'm going to breathe in and bring my arms up and on the exhale you're going to bring them behind you choose to bring the fingers backwards or forwards chin to the chest, and on an inspiration activating the strong gluteus, separated from the ground try to keeping in the same line abdomen, knees and if you didn't have cervical problems maybe you could carry your head backwards it's a strength asana and extension as a beginner, three breaths per asana should be more or less enough for you

inhale, chin to chest exhale gluteal support crosses the legs inhale, raise your arms, shift the weight lengthen one leg and the other exhale, chaturanga, breathed in, Urdhva Mukha or cobra exhaling adomuka Back to adjust, align myself Adomuka It's a rest area it helps me to reorganize and align myself on an organic and energetic level i breathe in, look in front of me, lift my right leg a little bit so that the foot goes between my hands immediately the left one next to it, exhale relax, head to abdomen and now bend your knees, as you breathe in, you are going to incorporate yourself Utkatasana CHAIR POSTURE in Sanskrit actually means posture of strength let's do a variant on utkatasana in which the hands are going to go to the chest on an inhale and when you exhale you are going to rotate from the waist, from the lumbar area, try to keep your hands at the same height of your chest if you could look up and if you want to give it a little more intensity maybe you can stretch your arms manage your breathing try to keep calm in your breathing ,even in the power asana i breathe in when I exhale always slowly you dissolve, you center yourself breathe in, look ahead join hands in salutation position in Añjali Mudr? you are going to inspire you're going to take them to the center of your chest From here we're going to prepare Vrikshasana, the tree pose

First feel the left foot well rooted, in this case it's the roots of your tree

well rooted the left leg is your trunk and I give you options maybe today you have to keep your toes propped up rest it on the instep or you could slowly slide your leg over the instep even assist you once you have the root and trunk well assembled in one inspiration can grow branches that are your arms In the balancing asanas you must have a breath serena quiet paused that balance of your physical body that is transmitted to your mental body I breathe in, and when I exhale slowly I dissolve where I came from and prepare the second round, inhale, arms up and exhale

long descent long spine and hands to the ground, inhale, left leg back I watch the heel-heel alignment already to climb straight on Virabhadrasana 2 (second Warrior) shoulders relaxed, gaze Warrior's defiant, transmits you the strength of the asana inhale and stretch and slowly gently support the right forearm y you assemble your asana Parsvakonasana I leave you optional go with your hand to the ground or stay where you were Breathe in, bring your arm behind you, that's going to help your hips parallel to the ground again, right leg back and exhale

o support knees, chest and chin o chaturanga inhale, cobra to exhale Adomuka Align, I adjust I rearrange preparing for the next asana inhale, left leg up foot between the hands, attention going behind the right hand right leg flexes and comes close to sit me down I lengthen my legs buttocks a little bit back so that you have a long spine, otherwise you could use a lift, here we go Yushirasana Now it's the right leg the one that comes flexed foot near the perineum if you could hands to the chest breathing in I seek to open spaces so that I can exhale and enter slowly with the exhalation that relaxes me entering the asana "yanhu" means knee, "shirsa" head, head asana to the knee I inhale, I try this time maybe to sit up with my spine long and stretched and exhale to center myself I'm going for the twist watch the palm of the open hand so that the shoulder already rotates you breathe in and on the exhale maybe I could go behind the waist and grasp base of the thigh; stay at the point where you can even resting your hand on the ground and I give you a little further is to go looking for grasping the left foot with the right hand open chest look over of the left shoulder And enjoy "ardapahindrassana"

Inhaled and always exhaling I undo the twists aligned me I lengthen my right leg and give you another variation of Purvottanasana, inhale, arms up

and on the exhale this time we're going to do it with our fingers forward, on the inhale gluteus strong up, keep the chin to the chest or perhaps head back Inhale, bring chin to chest, exhale, gluteal support I cross my legs, inhale, lengthen my arms, exhale, bring them to my chest, exhale, support gluteus muscles forward, lift the buttocks, shift the weight, the leg that's on top of you is the first one to go back immediately the other and exhale you choose chaturanga cobra or Bhujangasana exhalo Adomuka get used to adjusting well adomuka because you are going to pass a lot of times around here immediately the right exhale relax head, abdomen, straighten knees on an inspiration bending the knees and with the spine long prepare Utkatasana Here you have to feel two opposite forces, from the sacrum towards the earth and from the crown to the sky inspires hands to the chest, when exhaling broken and if you're there nice and comfortable maybe you can stretch out your arms inhale, it's always an exhale that goes to you dissolving, exhale again slowly join hands breathing in come through the midline of the body to prepare "Bikramsana I'm going to prepare on the root of my right foot choose the option you chose before and search your tree I breathe in and slowly exhaling I dissolve I go with my Mudra down I rest my hands on the floor, squat down and perhaps from here you prepare your investment breathe in and vertebrae to vertebrae go leaning on the floor make sure you have your whole spine and the whole back well supported, arms at the sides of the body palms of the hands downward I'm going to inspire I connect the navel knees to the forehead bases of the hands support on the bases of the hips, try to keep the shoulders supported parallel as well as the elbows supports the hips on the hands and lengthens the legs you know that you have your feet and legs well positioned if your big toes are more or less on top of your eyes you are Viparita karani, notice that the hip is literally stacked up in the hands and that there is no cervical pressure I can move my head To dissolve if you don't have enough abdominal strength to go down with the straight legs don't let go of your support, bring your knees close to your forehead inhale and exhale with your navel close to your back slowly you can assist yourself with your hands the chin the chest is going to protect your cervical supports the whole back lengthens the legs arms outstretch, palms upwards and melt into Savasana in Savasana you literally melt you get lost you relax all your musculature from the feet legs buttocks and hips the whole back completely fused to the ground abdomen and thorax gently sunken and relaxed shoulders arms forearms and hands total relaxation NIBBLE YOUR LIPS relaxes jaw tongue your whole face and your whole body there are totally relaxed