Learn the vinyasa flow sequence for beginners

The basic vinyasa flow sequence for beginners to get acquainted with yoga is considered quite simple. However, to reap the full benefits, you need to practice these movements correctly.

Vinyasa is probably a term that you will come across very often when learning about yoga. Vinyasa is a type of yoga that requires a connection between movement and breath to form a series of gentle transitions.

In basic yoga classes, you will be introduced to many different sequences of movements. However, vinyasa flow is still the most basic sequence of movements and is performed quite often. Therefore, you need to pay attention to observe and learn carefully this sequence of movements to be able to perform correctly.

Benefits of vinyasa flow

The vinyasa flow sequence can give you a lot of health benefits if practiced regularly:

  • Increase overall strength: The more often you do plank and chaturanga poses, the faster your body strength will improve.
  • Helps prepare the body for advanced yoga poses: Vinysasa flow is useful for banana poses or arm balances. Because this basic Vinyasa sequence will help increase core strength of the arms and wrists.
  • Strengthens Arms and Wrists: The combination of chaturanga and downward facing dog will make the arms stronger and more supple. In addition, these movements also put pressure on the wrist, you may feel uncomfortable at first, but over time, the strength of the wrist will gradually improve, and the balance on the arm will also improve. will be easy.
  • Strengthening and flexibility for the back: The combination of chaturanga and downward facing dog will help strengthen the back very effectively.
  • Improves Posture and Body: Cobra Pose will help increase shoulder flexibility, while Downward Dog stretches the muscles.
  • Shoulders, Legs, and Back Stretches: The vinyasa flow sequence can help stretch the whole body by combining cobra pose (shoulder stretch) and downward facing dog (hamstring and back stretch).


The vinyasa flow series of movements has a very effective effect on strengthening strength and flexibility for the back

A series of vinyasa flow movements for beginners

Vinyasa flow is a series of basic warm-up movements consisting of 4 postures performed in a rhythmic connection with the breath. Usually, this sequence of movements will not follow any one principle, but will depend on the instructions of the yoga teacher.

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Specifically, the 4 poses in the vinyasa flow sequence will include:

  • Plank pose
  • The chaturanga pose
  • Cobra pose
  • Downward-facing dog pose



  • Start with a basic plank position. Hands straight on the floor, shoulders in line with wrists, heels pressed back. You can draw a straight line from head to toe and keep your hips fixed.
  • Inhale and then do chaturanga on the exhale. Lower your knees to the floor, pull your elbows toward you, now shoulders are in front of your wrists, forearms perpendicular to the floor. Keep your butt and hips lifted, chin and chest toward the floor.
  • Inhale, push your chest forward, palms on the floor, keeping your hands under your shoulders. Raise your head high, tilting your neck back slightly to resemble a cobra. Extend your legs along the floor and straighten your toes.
  • Exhale, feet and toes touch the floor, palms down, use arms to slowly push up, legs straight and back gradually, lengthen your body to get into downward facing dog. Squeeze your thighs as you move.

Some variations of the vinyasa flow series are suitable for beginners

If you are new to yoga, you may have a hard time transitioning from chaturanga to cobra pose. Because this requires a lot of strength.

Not only that, the cobra pose also requires flexibility in the back. This factor is sometimes overwhelming for beginners. Therefore, if you are new, yoga teachers can teach you the following variations of this sequence:

Variation 1: Vinyasa flow for beginners

  • Plank position with knees on the floor
  • Half chaturanga pose with knees on the floor
  • Cobra Pose or Sphinx Pose
  • Downward facing dog pose or child pose

There are many ways to adjust the vinyasa flow sequence, you can choose any combination according to your own feeling.

Listening to your body is very important when practicing yoga. You need to be honest with yourself, determine which poses are easy and which are difficult, combine in a rhythmic way to create the most balance for the body.

Variation 2: Vinyasa flow for people with weak wrists

  • Plank position: instead of hands, you can put your forearms on the floor
  • Exhale, lower your hips to the floor, place your forearms under your shoulders, and push your chest forward to get into sphinx
  • From the sphinx, keep your elbows on the floor, slowly push your hips up, legs straight, step back, keep your body straight to get into dolphin pose.
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You can do sphinx instead of cobra in vinyasa flow if you have wrist problems

Variation 3: Vinyasa flow for people with weak roles

If you are having shoulder problems, you should not make the transition from plank to chaturanga to cobra. Instead, you should do a plank position for a few breaths and then get into downward facing dog to strengthen and strengthen the shoulders.

3 poses you should do before coming to the series of vinyasa flow

There are many yoga poses that help strengthen the back, shoulders, and several major muscle groups. Specifically, before doing the vinyasa flow sequence, you can do a few yoga moves to warm up and activate muscle groups.

  • Boat Pose: Strengthens the body and is useful when doing plank, chaturanga, and downward facing dog.
  • Forearm plank: This is a great pose to strengthen the shoulders, which helps in transitions.
  • Grasshopper Pose: Very helpful in improving your back strength, making it easier for you to lift when doing the cobra pose, and helping you avoid falls and prevent spinal cord injuries.

Reference source

What is a Vinyasa Flow? Flow Sequence and Benefits https://yogarove.com/what-is-vinyasa-flow/ Access date: 4/5/2020

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