Is Vinyasa Yoga For Beginners?

If you’re new to yoga, vinyasa may be a great way to start. Vinyasa is a type of yoga that focuses on flowing and linking together poses. It’s a great way to get your body moving and help you build strength and flexibility. It’s also a great way to clear your mind and relax. There are much different yoga poses that you can explore in this. The poses are a series of movements that help strengthen your muscles and promote flexibility.
In a traditional yoga class, the instructor will guide you through each pose and provide a verbal cue to guide you through the movements. What’s great about vinyasa is that there are plenty of modifications that can be made to accommodate different skill levels.

Read on to learn more about the different styles of yoga and whether or not vinyasa is right for you.

Important Vinyasa Poses

Here are some important poses that one does in Vinyasa:

1. The Chair Pose

Put your feet about hip-width apart and stand tall. Your hips should descend as you kneel. Your pelvis should be tilted upward. Now, see four-five feet in front of you to the ground, lengthening the back of your neck. Keep your ribs knitted together as you raise your hands towards the heavens.

2. The Chaturanga

Set up a plank position, and at 90 degrees, bend your elbows with your elbows tucked down tight to your sides. It is just like doing push-ups. If you find this hard or have any back or leg pain/problems, we recommend keeping your knees on the mat.

3. The Upward-Facing Dog

Your belly should be facing the floor, rest your legs on the mat and lift your upper body like a dog. Now, laying down on the mat with your legs straight behind you is a good place to start. Alongside your shoulders, place your palms on the mat. Then elevate your upper body off the floor by straightening your arms, softly arching your back, and elevating your thighs and shins. If you find this difficult to do, place your hip on the mat.

4. The Downward-Facing Dog


Just like the upward-facing dog, your belly must face downwards, and your legs must rest on the mat. Here, we do the opposite. Put your feet into the mat in a tabletop posture, lengthen your legs, and lift your pelvis upwards into the sky. You can also bend your knees while doing so.

5. The Warrior Two Pose

Put your feet about hip-width apart and stand tall. Step with your left foot, keeping the toes pointed directly to the mat’s long side. The forward-facing foot will remain firmly planted. Consider the front-to-back arch alignment. Deeply bending at the front knee.  While spreading your arms in the letter T shape, keep your lower tummy tight. Then switch sides once more and repeat the process.

6. The Plank Position

Achieve plank by moving your spine forward from the downward-facing dog position. Imagine this as a continuous line extending from your heels to the top of your head. Stretch out your shoulders. Activate and engage the abdomen.

7. The Side Plank Position

Put your right hand just in front of your face while in the plank position. Lift your left hand to the sky while angling your heels to the right. Your top shoulder should be placed over your bottom shoulder, and your top hip should be placed over your bottom hip. Then switch sides and repeat the process.

Benefits Of Performing Vinyasa Yoga

I. Stronger Muscles And Strength

Your arms, back, core, and legs will all get stronger as a result of using your body weight as resistance. For instance, Vinyasa yoga’s plank pose, for instance, strengthens your core while using the strength of your arms and shoulders to maintain balance. Your quads and glutes are worked when you perform the chair pose, and your back, core, glutes, and hamstrings are used when you perform warrior two to maintain balance.

II. More Mobility And Flexibility

Your muscles’ range of motion at a group of joints is referred to as flexibility. Your muscles are moved through a variety of poses in various directions and ranges of motion during vinyasa yoga, which naturally increases your muscles’ flexibility. 

III. Relaxes The Mind And Eases Stress

Every breath and action in vinyasa yoga is carefully coordinated, so you are completely focused on your body. It can assist you in quieting your mind and allowing you to listen to your body with complete mindfulness. For this reason, yoga is frequently suggested as a way to lower stress, anxiety, or even burnout.

IV. Improves The Quality Of Your Sleep

It makes mental space for you. To fall asleep more quickly, you could even wish to use a breathing method called square breathing. By putting your body through its full range of motion during a vinyasa flow yoga sequence, it relieves tension and aids in the rest of your mind and body.

Final Thoughts

So, to conclude, Vinyasa yoga is perfect for beginners. It ranges from easy to difficult poses, so choose the one that is right for your body. You can always start small and then include some difficult poses. It has been scientifically shown that it is good for your body. 


I. Can vinyasa yoga aid in toning my body?

According to studies, regular vinyasa yoga practice can enhance muscle tone and boost metabolism. Using it to relax the mind and relieve tension is one of vinyasa yoga’s most significant advantages.

II. Can vinyasa yoga reduce belly fat?

Yes, Vinyasa yoga is a highly recommended type for weight loss because it helps burn a lot of calories. It helps in losing weight and helps in shaping your body.

III. Should I opt for yoga or hit the gym?

This depends upon you. Your objectives and expectations will determine everything. Yoga is the best exercise for you if you want to improve your posture, strength, flexibility, and balance. But working out in the gym is the best option to gain muscle. By using both, you can also achieve a balance between the two.

IV. Does yoga change the shape or fatness of my face?

Face yoga may be useful for enhancing the structural appearance of your overall face, cheeks, and jaws by tightening the cheek and face muscles, according to research. Additionally, you may start noticing a youthful appearance.

If you’re considering Vinyasa yoga as a beginner, you might also want to know how hot a hot yoga room can get.

Featured Img Src: Barry Silver from TokyoCC BY 2.0, via Wikimedia Commons.

Jonas Muthoni is the Founder and CEO of Deviate Agency; he has contributed to several online publications, including Forbes. He loves to write on topics ranging from leadership and business to technology. Writing has always been his passion, and He has been writing for online publications over the last several years.