These 5 flowing vinyasa yoga poses will create a focus on breathing and self-energy while targeting specific areas of the body. Not to mention, these are also the best yoga poses to relax your body and increase flexibility. Try them out and have fun with it, change the flow alongside your body and feel the relaxation shower over you!
1. Standing Vinyasa Flow
Image Credits: Standing Vinyasa Flow
Stand with your feet hip-distance apart and your arms at your sides;
Exhale as you step your feet wide apart, about 4 to 5 feet;
Turn your right foot out 90 degrees, so your toes are pointing to the top of the mat;
Pivot your left foot inwards at a 45-degree angle;
Align your front heel with the arch of your back foot;
Keep your pelvis turned toward the front of your mat;
Press your weight through your left heel;
Then, exhale as you bend your right knee over your right ankle;
Your shin should be perpendicular to the floor;
Lift through the arches of your feet, while rooting down through your ankles;
Reach up strongly through your arms;
Broaden across your belly, lengthen the sides of your waist, and lift through your chest;
Keep your palms and fingers active and reaching.
2. Open-Your-Hips Flow
Image Credits: Open-Your-Hips Flow
Position yourself sideways on the mat so knees aren’t touching a hard surface. Protect those babies!
Begin to slowly open the hips by spreading the knees apart.
Keep the ankles in alignment with the knee and flex through the feet.
Come forward onto forearms or bring the chest and belly down to the ground (only for the super bendy).
Keep length in the back by sucking belly up and in – no banana backs!
Again – feel free to place a block underneath the forehead for comfort and support.
3. Eight-Limbed Salutation
Image Credits: Eight-Limbed Salutation
Lower the body so that the body is parallel to the ground.
Let the following parts touch the floor – The two feet, the two knees, the two palms, the chest and the chin.
The hip and abdomen is slightly raised up.
While performing this pose the breath is held outside and the breathing is stopped for few seconds.
4. Twisting Cobra Pose
Image Credits: Twisting Cobra Pose
Lie flat on your belly on the floor;
Keep the legs together or you may keep them slightly apart.
Bring the palms to the shoulder level and place them on the floor about 2 feet apart;
Put pressure on the palms, inhale slowly and raise yourself up;
The hands should become straight and the chest and head is raised above the ground;
While raising yourself up turn your head over the right shoulders and look at your left foot (heel).
The spine should be kept relaxed all the while.
Hold the position for few seconds.
5. Four-Limbed Staff Pose
Image Credits: Four-Limbed Staff Pose
Start with the kneeling position;
Raise the buttocks up and bend forward, placing your palms on the floor in front of you;
The palms should be spaced at shoulder length and the hands should be straight;
The knees and lower legs are rested on the floor.
Take your legs back with the legs supported on the toes;
From the high plank pose lower the knees to the ground and bend the elbows bringing the torso closer to the floor; At this point, the two hands are on the sides, elbows bend and the chest above the ground;
Raise your knees above the floor, so that the body is in a straight line, horizontal to the ground;
The entire weight of the body is resting on the palms and the toes.
Try to remain in this position for as long as you are comfortable.