Breathe & Relax: Vinyasa Flow for Ultimate Relaxation

Synchronizing your body with your breath, this cyclical Vinyasa Flow sequence provides strength, flexibility and peace of mind.

by Asana Rebel

1 Benefits

Vinyasa Flow, first and foremost, works to calm your mind. Think of it as a moving meditation, releasing any stress while re-energizing your body. From a physical perspective, it helps build and maintain strong bones, muscles and connective tissue.

2 Step-by-Step Guide

Begin by starting in a Downward Facing Dog (stacking your shoulders in line with your wrists, keeping your hips in line with your knees, tucking your toes, lifting your knees off the floor and taking your hips into the air).

  1. Inhale and move your body into a straight Plank Pose.
  2. Exhale to lower and bend your knees onto your mat, untucking your toes and taking your hips in line with your body.
  3. Then lower (with control!) onto your front, keeping your elbows tucked in close to your ribcage.
  4. Now inhale to lift up into Cobra Pose (lying on your mat, pressing the tops of your feet and thighs firmly down).
  5. Inhale here and begin to straighten your arms to comfortably lift your chest off the floor to come into Upward Dog.
  6. Tuck your toes back under, bend your knees and exhale, finding your way back into Downward Facing Dog.
  7. Repeat this cyclical sequence a total of 5 times.
  8. When you have finished, relax into Child’s Pose.

3 Focus Areas

  • Calms the mind
  • Builds upper arm and core strength
  • Deeply stretches your muscles

4 Vinyasa Flow Tips

If you find yourself unsure about a pose or a transition during Vinyasa Flow, remember to move slowly. Typically this sequence can move pretty quickly so when in doubt, be mindful of your speed!

5 Variations

To further strengthen your arms when in Plank Pose, lift your right leg about 15 cm (or 6 inches) off the ground, straight behind you, finding yourself in a push-up position. Hold for about 3 breaths, then push back up to High Plank Pose, making sure you keep your right leg extended and off the ground throughout.