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Vinyasa flow

  1. pranamasana
    1. instructions:
      • -stand in tadasana with palms in prayer position at heart.
  2. hasta uttanasana (backward bend)
    1. instructions:
      • -inhale, raise both arms towards the ceiling and arch the back, look upwards.
    2. precautions:
      • -low blood pressure
      • -back and neck ache
    3. benefits:
      • -opens the thoracic region therefore allowing more intake of air into the lungs
      • -increases flexibility of the spine
  3. padahastasana (hands to feet)
    1. instructions:
      • -exhale, bend forward from the hip, lengthen the spine and hands
      • -palms on the floor beside the feet, forehead to the shin
    2. precautions:
      • -high blood pressure
      • -slipped disc
      • -hip joint injuries
    3. benefits:
      • -blood supply to the head
      • -stretches the upper and lower body
      • -massages the internal organs
      • -contracts the abdominal region
  4. ashwa sanchala (equestrian)
    1. instructions:
      1. -inhale, lunge r leg to the back
      2. -variation 1: bowing monkey pose
        • -inhale, exhale and place the left palm on the left knee
        • -lower down the forehead to the floor
      3. -variation 2:
        • -bring the left hand over the left calve and place the palm beside the little toe
        • -lift the l leg above the floor
    2. precautions:
      • -knee joint injuries
      • -pelvic injuries
    3. benefits:
      • -strengthens the leg muscles
  5. virabhadrasana i (warrior 1)
    1. instructions:
      • -lower down the l leg and place it in between your palms in lunge pose
      • -tuck your r toe in, inhale, raise both arms towards the ceiling and look upwards
      • -inhale slightly arch your back
    2. precautions:
      • -knee joint injuries
      • -knee should be at 90˚ to the floor
    3. benefits:
      • -strengthens the leg muscles
      • -opens the chest
      • -increases the flexibility of the spine
  6. ekapadahastasana
    1. instructions:
      • -press your r heel into the floor, turn your foot in at 90˚ to the body, straighten your left knee
      • -inhale, exhale and lower down the body from the hip and the hands towards the l knee
      • -hold on to the l ankle or place your palms onto the floor with your l foot in between
      • -bring your forehead to the shin
    2. precautions:
      • -knee injuries
      • -lower back ache
    3. benefits:
      • -stretches the hamstrings
      • -stretches the spine
  7. phalahakasana (plank)
    1. instructions:
      • -press your palms into the floor
      • -inhale, lunge l foot to the back into plank
      • -engage your abdominals
    2. precautions:
      • -wrist injuries
    3. benefits:
      • -strengthens the arms and abdominals
  8. vasisthasana (side plank)
    1. instructions:
      • -inhale and raise r arm into the ceiling while turning your body into vasisthasana
    2. precautions:
      • -wrist, elbow, shoulder injuries
    3. benefits:
      • -opens the chest
      • -strengthens the arms, legs and abdominals
  9. phalakasana
    1. instructions:
      • -exhale, lower down the r arm into plank
    2. precautions & benefits:
      • -as above at no.7
  10. ashwa sanchala
    1. instructions:
      • -inhale, lunge r leg forward, 90˚ to the floor into lunge pose
  11. repeat from no.4 – no.9 on the opposite side, then to no.12
  12. ashtang
    1. instructions:
      • -exhale, lower down the knee, chest and chin to the floor
      • -keep the arms close to the body with elbows pointing towards the ceiling
      • -variation: chakravakasana
      • -lift r leg 2 inches above the floor
      • -push the upper body up while straightening the elbows
      • -r leg in line with the body
      • -inhale, exhale and lower down to ashtang x 2
      • -then inhale and come up into chakravakasana
    2. precautions:
      • -wrist and elbow injuries
    3. benefits:
      • -strengthens the arms and abdominal muscles
  13. bhujanghasana (cobra pose)
    1. instructions:
      • -flatten the toes, elbows close to the side of the body
      • -inhale, raise the forehead up and arch back
      • -look towards the ceiling
    2. precautions:
      • -lower back ache
      • -wrist and elbow injuries
    3. benefits:
      • -increases the flexibility of the spine
      • -opens up the chest
      • -tones the arms
      • -massages the female reproductive organs
  14. adhomukha swanasana (downward dog)
    1. instructions:
      • -tuck the toes in
      • -exhale, push the tailbone up, look at the feet
      • -press the heels and palms into the floor
    2. precautions:
      • -shoulder and arm injuries
    3. benefits:
      • -allows blood flow into the head
      • -fully stretch the whole body
  15. virabhadrasana 1 (warrior 1)
    1. instructions:
      • -lunge r leg forward into the lunge pose
      • -inhale, raise both arms to the top, keep it close to the ears
      • -inhale, exhale and slightly arch the back, look up to the fingers
    2. precautions:
      • -knee joint injuries
      • -knee should be at 90˚ to the floor
    3. benefits:
      • -strengthens the leg muscles
      • -opens the chest
      • -increases the flexibility of the spine
  16. virabhadrasana 2 (warrior 2)
    1. instructions:
      • -turn l foot out at 45˚ to the body
      • -exhale, lower the arms at shoulder height
      • -look fiercely at the r fingers
    2. precautions:
      • -knee joint injuries
      • -knee should be at 90˚ to the floor
    3. benefits:
      • -strengthens the leg muscles
      • -opens the chest
  17. virabhadrasana 3 (warrior 3)
    1. instructions:
      • -bring l arm forward to be parallel with the r arm, palms together
      • -slowly slide the l foot forward to shift the weight to the r leg
      • -inhale, lift the l leg and drop the upper body at 90˚ to the floor bringing the l leg and body in one line
    2. precautions:
      • -knee joint injuries
      • -knee should be at 90˚ to the floor
    3. benefits:
      • -strengthens the leg muscles
      • -improves balancing and concentration
  18. ardha chandrasana (half moon)
    1. instructions:
      • -lower the r arm beside the r foot and raise the l arm towards the ceiling
      • -look towards the l fingers
    2. precautions:
      • -knee joint injuries
    3. benefits:
      • -strengthens the leg muscles
      • -improves balancing and concentration
      • -opens the chest
  19. virabhadrasana 3 (warrior 3)
    1. instructions:
      • -lower down the l arm to shoulder height and raise the r arm to shoulder height
      • -look to the fingers
    2. precautions & benefits:
      • -as above at no. 17
  20. ashwa sanchala
    1. instructions:
      • -exhale, lunge l leg to the back and bend the r knee
      • -palms on the floor with the r foot in between
    2. precautions & benefits:
      • -as above at no.4
  21. phalakhasana
    1. -as above at no. 7
  22. repeat from no.12 – no.20 on the opposite side, then to no.23
  23. padahastasana
    1. instructions:
      • -inhalebring l leg forward
      • -both feet together
      • -exhale, bend forward from the hip, lengthen the spine and hands
      • -palms on the floor beside the feet, forehead to the shin
    2. precautions & benefits:
      • -as above at no.3
  24. hasta uttanasana (backward bend)
    1. instructions:
      • -inhale, raise both arms towards the ceiling and arch the back, look upwards.
    2. precautions & benefits:
      • -as above at no.2