Vinyasa Sequence – Weekly Intermediate Class 74

Focus: Vinyasa commonly refers to sequences of yoga poses that are linked with continuous flowing movement. They will often be based around surya namaskar (sun salutations) with an emphasis on adho mukha svanasana, chaturanga dandasana and urdhva mukha svanasana. Vinyasa sequences will often synchronise the movements of the body with the movements of the breath.

This approach to practice is easily incorporated into the constantly changing sequences of Iyengar Yoga. Practitioners might choose to practice in this way for a variety of different reasons. Vinyasa sequences are generally dynamic in nature. They help to cultivate strength and stimulate energy. They could be helpful for combating depression, or easing the impact of cold weather, or bringing improved range of movement to stiff joints and muscles. For some people the process of linking breath and movement can help to reduce stress, or ease anxiety.

This particular vinyasa sequence links the flowing surya namaskar movements with standing poses and backbends. It is both energising and strengthening, and will help to cut through the stiffness that many people encounter with a more static approach to these poses.

Key Poses: Surya namaskar, virabhdrasana I, salabhasana, dhanurasana, ustrasana

Equipment: Mat, blanket, 2 blocks

Level: Intermediate

Duration: 35 min

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  1. Marielle B

    This is a brilliant class. I can really feel the work and it gets the muscles warmed up really well. Need to work on my Chaturanga, which is no bad thing! It’s a great class for when travelling as well, as I find I can do without props. Thanks Rod!

  2. Sue H

    Loved the manner in which this sequence flowed. Chaturanga a definite work in progress, but definitely improving Thanks Rod🙏

  3. Anita S

    I can feel improvements in my Chaturanga to Urdva Mukha transitioning.
    Thanks for the practice.
    Namaste 🙏🏾

    • Rod

      You’re welcome Janet! Sounds like you are getting stronger.

    • Rod

      You’re welcome. That’s great to hear you enjoyed it Ragini! Thanks for your feedback.

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