Whether you’re brand new to the yoga world, a long-time follower curious about what Vinyasa Yoga truly means, or even considering one of our upcoming Yoga Teacher Trainings and want to brush up on your knowledge – this one’s for you.
Today, we’re diving into everything you need to know about Vinyasa Yoga: its flow, its philosophy, and why it’s such a dynamic and transformative practice. Be sure to read to the end for a Vinyasa flow sequence, created by our very own Jolie Manza, for you teachers to steal and put to use! Ready to learn more? Let’s break it down.
Vinyasa Yoga is a beautiful and dynamic practice, often described as a "yoga dance." Each movement flows seamlessly into the next, guided by the rhythm of breath. It’s about moving with mindfulness and intention, whilst connecting your body and mind.
So what does ‘vinyasa’ mean? The term ‘Vinyasa’ comes from the Sanskrit words ‘vi’, meaning ‘special’, and ‘nyasa’, which means ‘to place’. So – vinyasa yoga is about linking your body and breath in a purposeful, and special way. For example, you would lift your arms and inhale, taking your deep exhale as you fold forward.
It’s often called a ‘flow’ because the movements blend together to form a continuous sequence, unlike other yoga styles where you hold poses for longer periods. This connection between breath and movement creates a flow that feels natural to the body. One of the main reasons YogaKoh trains students in Vinyasa is because of its versatility and ability to speak to a number of different intentions within the practice. Anywhere from strength and power, to slow and intentional, its adaptability is why it is such an adored style and one that will continue to foster curiosity and community.
Within the flow, the physical poses or postures are called ‘asanas’, Sanskrit for ‘seat’ or ‘sitting posture’. The asanas, when assembled properly into a flow, build strength, flexibility, and balance, help calm the mind and focus attention, and bring the body and mind toward a deeper awareness. Each asana is designed to connect movement with breath, promoting harmony between body and mind.
Foundational asanas, like Downward Dog or Warrior Poses, are seen across many yoga styles. However, the approach and sequencing of these postures differ based on what style of yoga you are practicing. Vinyasa classes today are trademarked by weaving in creative expression alongside traditional asanas, making each class unique and fresh.
A quick history lesson for our yoga buffs!
Vinyasa Yoga originates from the adaptive teaching style of Tirumalai Krishnamacharya, the father of modern yoga. After learning all asanas listed in the ancient text, Yoga Kurunta, Krishnamacharya began tailoring his teaching to fit the different needs of each of his students. He taught his dynamic, flowing sequences to students all around the world, some of which went on to derive their own styles of yoga.
Vinyasa Yoga, as it’s practiced today, evolved into a more creative, flexible style of movement, emphasizing mindful transitions and dynamic movement while staying connected to the breath. If you’re debating what style of yoga is right for you, here is how Vinyasa compares to a few other styles:
With Hatha Yoga, movements are slower-paced, with a larger focus on holding individual poses for longer and learning correct form and alignment. In Ashtanga Yoga, there is a set sequence of poses that is practiced the same way every time, leaving little room for instructor personalization or modifications for students.
Yin Yoga poses are held for several minutes to reach a deep stretch and the class is conducted at a very slow pace. With Bikram Yoga, there is a fixed sequence of 26 poses performed in a heated room. No matter what style of yoga you choose, you hopefully leave feeling renewed, strong, and in a better headspace than when you entered the yoga studio.
At YogaKoh, our trainings are rooted in learning the sequencing principles behind Vinyasa; its versatility gives room for expression, active meditation, and a balance of movement, mindfulness, and creativity. We see the flow as a mirroring image of the flow of life, or that of a beautiful wave.
If any of this piques your interest, you're in luck! We have an upcoming 200hr YTT running from February 2 - March 2, 2025 in New Zealand, and a 200hr YTT in Bali from June 1 - 29, 2025. Our classic 200hr YTT covers philosophy, asana, pranayama, meditation, energetics, specialty topics, and the art of teaching and finding your voice. Visit our website to sign up today!
For you teachers: steal our flow! Here is a challenging, yet rewarding, sequence crafted by longtime teacher, and founder of YogaKoh, Jolie! Our sequence is targeted for intermediate to advanced yogis, so be sure to add it into your next class to become the most popular teacher at your studio ;)
Arm Balance Flow: (Intermediate / Advance)
Wide legged child's pose with elbow on block
Vajrasana > lift arms (I) > twist (E) (X3) (R/L) > walk hands behind + baby camel (one arm down other reaching back) flow (R/L) x2
Flip toes + stretch feet (hold 30 sec) > all 4’s cat/cow + hip circles > (hands on blocks) lolasana lift x3 > swing through to sit > sukhasana > tolasana on blocks x3 > tolasana -> lolasana back + forth (X3) > from last tolasana lift > navasana > ardha navasana > halasana > roll forward and reach and back to halasana x3
Flow #1
DWD > plank > mountain climbers > lower belly > salabhasana (X2) > UFD > DWD with fig 4 > release foot up outside hand > wide low lunge > kali squat (facing side back shin rotates under, front leg moves into Malasana) with eagle arms > rock star to back > DWD to back (V) (R/L)
DWD > Knee to nose > L.L > anjane > kali squat > rock star to back > lift ardha chandrasana > uttanasana (V) (R/L)
Flow #2
DWD > knee to nose > EPK prep (knee on outer upper arm, with chaturanga) > fallen triangle > lower on to hip, lift torsos fold into Upavista Konasana > walk hands back forward and press to > L.L > crescent lunge > breath arms forward + draw elbows back (X4) > DWD (V) (R/L)
From DWD jump forward > Uttanasana with pras C arms > standing staff > yogi toe lock > pistol squat with blocks > hold foot or squat > drop opposite arm from hip < suck back + up > swing active leg back to standing split > inversion practice or crow (modifications garland/propadasana) (R/L)
Flow #3
Tadasana > uttanasana > step back to L.L > vira 1 > vira 2 with eagle arms (L arm under) > rev warrior > side angle work bind > shift L.L with shoulder under knee > airplane arms (one or both) > swing through eka hasta bhujasana (elephant tree trunk pose) (modify by just moving leg from back to sit) > janu sirsasana > 1⁄2 ardha Matseyandrasana > baby grasshopper arm balance > AMS (V) > tadasana (R/L)
Tadasana > uttanasana > Step back L.L > vira 1 > vira 2 > triangle > prasarita padottanasana > walk hands through > turn forward L.L > vashistasana (add push back + reach (X3) > balasana > malasana work with bind > fold (R/L)
Balance Play
Tadasana > step on block > bind BOP (bird of paradise) (using leg that is lifted on block for advantage to stand)> (Advance option move to bound ardha chandrasana) (R/L)
DWD > L.L > crescent > revolved > step ^ utkanasana arms extended > dui pada parsva bakasana (with funky variations dropping one forearm or extending leg) (V) (R/L)
Baddha konasana > upavista konasana > cat/cow > DWD > malasana > bhujapidasana > tittibuhasana
Sit Sukhasana and breath, and easy sway > belly > baby b > salabhasana > dhanurasana > roll onto back > 1⁄2 happy baby (R/L)
Restorative Bridge > Viparita Karani
Close savasana
We hope learning about Vinyasa Flow Yoga has been insightful and educational! Our goal with every article is to leave you feeling inspired and motivated to take on new practices.
As always, keep practicing!
the Koh Collective
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