This is the perfect Vinyasa flow for beginners

It cannot be very clear when you are just learning about yoga to understand the many different paths and practices. Finding the Marga (or path) that is right for you takes some study and reflection.

A subcategory called vinyasa Yoga is often the path of choice for those who are looking to follow a contemporary path.

Vinyasa flow is like dancing, linking every physical movement to the breath. It finds flow in each pose and transition. Yoga beginners often complain about tight hips or shoulders. This flow is great for beginners as it is a heart opener and also targets the hips, shoulders, and back.

Vinyasa Flow for Beginners

Mountain Pose – Urdhva Hastasana/Upward Salute

Transition: Inhale slowly with your arms raised and palms facing upwards. Allow the palms of the hands to meet gently above the head. Then, exhale to the heart center. Repeat five times.

Urdhva Hastasana/Upward Salute – Half-Moon

Transition: Sway slowly from side to side, holding each side for several breaths. Exhale your arms to the heart center. Then, go forward.

Forward Fold – Ardha Uttanasana/Standing Half Forward Bend

Transition: Exhale and lengthen your spine from the tailbone all the way to between the ears. Exhale, release the legs and fold the back forward.

Step backward with your right foot, lower your knee, and place weight on both the left and right shin.

Anjaneyasana/Low Lunge – Utthita Ashwa Sanchalanasana variation/Flying High Lunge

Transition: While in low lunge, lift the back leg to high lunge and then exhale as you sweep the arms back into the flying arm (sternum facing down with palms facing down approximately mat distance apart at the hips). Lift the arms in, healing, and lower the leg to a low lunge.

Repeat this three times, ending with a deep inhale. Then, release your arms and return to Plank.

Plank – Chaturanga Dandasana – Upward-Facing Dog – Downward-Facing Dog

These four asanas are the foundation for the flow. Plank: Take your time breathing in and out. Next, move to Chaturanga. Finally, breathe in for Up Dog.

Slowing down your movements will help you find the flow. You can also feel the body’s juiciness when you inhale and exhale more.

Three-Legged Down Dog – Anjaneyasana/Low Lunge – Utthita Ashwa Sanchalanasana variation/Flying High Lunge

Transition: Exhale and lightly sweep your right leg between the arms to achieve a low lunge. Repeat step 3, except that at the end, when the arms are released to the floor, and you slowly step up into a standing forward fold. (The left foot will be right at the top of the mat).

Uttanasana/Forward Fold – Ardha Uttanasana/Standing Half Forward Bend

Transition: Slowly bend your knees and raise your arms to salute upwards in Mountain pose.

Tadasana/Mountain – Urdhva Hastasana/Upward Salute

Continue folding forward after exhaling and placing the hand on your heart.

Uttanasana/Forward Fold – Ardha Uttanasana/Standing Half Forward Bend

Transition: Lower the knee and step back with your left foot. Place weight on your right foot.

Anjaneyasana/Low Lunge – Parivrtta Sanchalasana/Low Lunge Twist Pose

Transition: While in a low lunge, exhale and release the arms to your heart center. Turn your spine to meet the left arm with the right leg. Keep the chest raised off the leg and allow the palms of both hands to press together.

Slowly step back into Plank. (Right foot meets left at the back mat.)

1. Plank – Chaturanga Dandasana – Upward-Facing Dog – Downward-Facing Dog
2. Low Lunge Pose/Three-Legged Dog – Anjaneyasana/Parivrtta Sanchalasana/Low-Lunge Twist Pose

Transition: Exhale and lightly sweep your left leg between the arms to achieve a low lunge. Repeat step 9, except that at the end, when the arms are released to the floor, and you slowly step up into a standing forward fold. (The right foot will meet the left at the top mat.)

Uttanasana/Forward Fold – Ardha Uttanasana/Standing Half Forward Bend

Transition: Slowly bend your knees and raise your arms to salute upwards in Mountain pose.

Tadasana/Mountain – Garudasana/Eagle Pose

Try to keep your hips as square as possible in Eagle Pose. The right leg should be over the left thigh, and the right arm should be under the left arm. Hold five breaths on each side.

Urdhva Hastasana/Upward salute – Mountain Pose With Prayer Hands

Transition: After exhaling, place your hand on the heart’s center and bow your head to seal the practice. You can stop here or create a new flow.

Additional Tips

This basic Vinyasa flow for beginners starts and ends in Tadasana. The options for creating a new flow and modifying this routine are limitless! Takeaway: Start in a balanced position that encourages opening to the front, the back, and the sides.

Accept that, despite your best efforts, you will not be able to balance both sides equally.

Anatomically speaking, the heart is on the left-hand side of the body. We salute the heart center, which is in the middle. As you flow, remember that internal appearances may be different from what they appear to be externally.