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vinyasa poses

Vinyasa Yoga Poses For Beginners

As a beginner, yoga practice opens a whole new world for you. You witness a growth in your strength and flexibility, along with better internal functioning. Vinyasa yoga poses greater benefits to beginners as well as advanced yoga practitioners.

What is Vinyasa Yoga?

There are various forms of yoga that you can choose according to the goal you have in your mind. Various vinyasa yoga poses are done under a flow. When you perform a yoga sequence, all the poses are stringed together in such a way that you follow a transition from one yoga asana to the other.

When you practice various vinyasa yoga poses, you never get adequate rest while shifting from one pose to the other, thus, increasing the intensity of the yoga session.

Vinyasa Yoga Poses For Beginners

The list of vinyasa yoga poses for beginners is mentioned below.

Sun Salutations

Sun salutations comprise of 12 basic vinyasa yoga poses that cover a whole range of poses for beginners. When you practice sun salutations, it acts as a perfect sequence for a warm-up for your body. Moreover, many practice it by the end of the yoga session, and therefore, it serves as a great way to cool down your body.

sun salutations

Plow Pose

To perform a plow pose, start by lying on your back with your hands and legs by your side. Gently push your legs in the air and balance them over your head. Slowly let them move beyond your head such that your toes to the ground over your head.

plow pose

Once your feet make a connection with the ground, engage your hamstrings to stretch them out for better flexibility. It improves the flexibility of your spine, neck, and lower back. Also Read Vinyasa vs Hatha Yoga

Downward Dog

It is one of the most common yet the most important vinyasa yoga poses that can be practiced by any beginner. To start with, stand tall on a yoga mat, and slowly bend forward to let your hands touch the ground in front of you. When you place your hands on the ground, place your feet such that your weight is shifted on your toes.

downward dog

Keep your hips high in the air while keeping your legs straight. It stretches your legs, and restore a natural flow of your spine.

Shoulder Stand

To begin with, lie flat on your back with your legs and hands loosely by your side. With a gentle push, raise your legs in the air and balance your legs over your head. You can keep your elbow closer to your side such that you can support your back with the help of your hands.

shoulder stand

When you balance your legs over your head, you put pressure on your neck, elbows, and upper back. Over time, you gain stronger muscles to support a perfect posture for the whole day.

Bow Pose

Practicing various vinyasa yoga poses takes you towards an active style, however, there are certain yoga poses that provide you a little warmth and rest. To practice bow pose, lie on your stomach and place your hands and legs on your side.

bow pose

Slowly fold your legs and reach to the back with your hands. Have a good grip on your legs from your ankles. Once a strong connection is established, you can pull your legs with your arms to raise your body from the ground, so that, you can balance your body on your waist and stomach alone.


In addition to the above-mentioned yoga poses, there are countless other variations that you can try to have a different experience. Moreover, the yoga sequence is never fixed, rather, it depends on the yoga instructor to decide the sequence of the session.

Also, when you practice various vinyasa yoga poses, make sure to have a proper warm-up and cool down to avoid any injury. Since you are a beginner, you need to be extra sure not to have any injury. It might put a major halt on your yogic journey.

Once you start practicing yoga regularly, you can witness your life changing for good, providing you a perfect balance in your mind, body, and spirit.

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