Vinyasa Yoga is a very dynamic type of yoga that, in addition to giving well-being, makes you lose weight: here's how to start practicing it
Before rattling off the salient features of Vinyasa yoga, it is good to make a precision. Today, the tendency to give an identity of its own to each type of yoga through a name and specific elements is increasingly widespread, despite the fact that yoga is a unique discipline that accommodates positions and sequences found in all types of practices. In fact, we start from the assumption that each instructor creates a personal style born of integrated styles, children of teachers and therefore experiences interpreted differently. The distinction commonly made serves to give general indications to yogis and sometimes rigid distinctions turn out to be forced into artificial ones. Nonetheless, in some cases there may be some actually characterizing differences, just think of the use of objects, the more or less slow pace of practice, the level required, the underlying philosophy and other variants. In particular, Vinyasa yoga, in contrast to the other types generally suitable also for beginners, thanks to its renowned and strong dynamism, welcomes above all experts.
It is not recommended for pregnant women, people with joint difficulties, those who have suffered injuries, the elderly and – finally – and those who prefer to acquire greater physical awareness before trying their hand. So what is Vinyasa yoga? It is a practice that mixes and reinterprets the movements of two other styles: Ashtanga and Iyengar. Due to its strong dynamic component it is also called Vinyasa dynamic yoga. The word, as always, originates from Sanskrit, vi means "in a special way", while nyasa corresponds to "place". Sometimes we also hear about Vinyasa flow yoga, flow from English means "flow or flow", in fact what makes this practice the most difference is the fluidity of the movements between one asana and another and the considerable muscle strength required. Here, too, breathing acquires a priority role: any movement must follow its own breathing rhythm to be calibrated correctly so as not to cause breathlessness.
Vinyasa yoga: the positions
As mentioned, being a mix of several styles (in particular two), Vinyasa yoga has widely varied positions to perform multiple choreographies to be differentiated according to the difficulty. Among the most frequent asanas there is undoubtedly the upside down dog, Adho Mukha Svanasana. Starting from the quadrupedal position, the goal is to create an inverted V with outstretched arms and legs: the more you push the chest towards the legs, the more the abdominals and arms are activated; if your heels don't touch the ground don't worry, your extension will improve over time. The Chaturanga Dandasana position is also well known and helps to develop muscles especially in the shoulders and arms, without neglecting the abdominals and lower limbs. It consists, starting from the belly down detached from the mat, to maintain the immobile position by leveraging the strength of the arms, as if stuck in a flexion.
The arms, however, are not extended, the elbows are at 90 degrees and touch the side. The position must be held for a few seconds and must be performed in alignment. Then there is the position of the cobra also known as the position of the dog with the head up (Urdhva Mukha Svanasana). After the Chaturanga asana, slowly lower your pelvis touching the ground – always maintaining the right alignment – raise your head and then your chest just like a snake, leveraging your arms. Be careful not to stiffen your shoulders and make your neck hollow. So we start with Adho Mukha Svanasana, then move on to Chaturanga Davanasana and Urdhva Mukha Svanasana, concluding again with Adho Mukha Svanasana. This is the central part of the Sun Salutation sequence, common to several types of yoga and with a dual function: to fortify and warm the body for the final asana.
Other postures are for example Ardha Matsyendrasana (Pisces Pose), Shalabhasana (Locust Pose), Dhanurasana (Bow Pose, Uttanasana (Standing Forward Bend Pose); Marjariasana (Cat Pose) and Bitilasana (Pose) In particular, the latter is a great stretching exercise for the external muscles of the legs and represents a balance needle that will serve to congratulate oneself on one's successes.
Why do yoga?
Vinyasa yoga has evident benefits both physically and mentally proportional to commitment and constancy. Meditation and relaxation have a particular influence on mood, in fact they allow you to remove stress and acquire positive energy to reinvest in everyday life. Breathing exercises help relieve tension and decrease all those muscle aches and stiffness that come from incorrect inhalation and exhalation. In addition, in this way the build is strengthened and strengthened, improving the entire musculoskeletal system.
Yogis – even in their beginnings – testify how the practice can drastically reduce discomfort or even back pain, headache and both physiological and psychosomatic pains. Finally, Vinyasa yoga makes you lose weight more than other practices due to its strong dynamism, it helps to develop a tapered and particularly toned musculature, beautiful to look at but above all pleasant to obtain.