Flowing yoga poses are often referred to as vinyasa, meaning to place in a special way. There are many styles of vinyasa yoga available but all have a common theme of moving through the sequence of postures fluidly with the breath. As with any new exercise, consult your doctor first.
Downward Facing Dog Pose
Downward facing dog pose appears often in vinyasa classes. Because of the frequency, it is important to learn how to properly do the pose. Ask your teacher after class if you aren't sure you're doing it correctly. One common complaint of vinyasa students is pain in the wrists. To avoid this problem, of the weight that is in the hands, make sure a majority is on the part of the palm at the base of the thumb. Variations of this pose are also often performed in vinyasa yoga.
Warrior 2 Pose
Warrior 2 pose is part of the warrior vinyasa, a favorite of the late yoga master, T. Krishnamacharya. Start by standing with your feet about 4-feet apart and your arms stretched out to the side. Turn the right toes toward the right and bend the right knee deeply. It will depend on the teacher as to how long you hold this pose; you will eventually perform it on the other side.
Updog Pose
Updog pose is usually performed with downdog pose in vinyasa yoga. To perform this pose, press the pelvis into the floor and keep the toes curled under. Keep the arms straight, lift the chest and keep the shoulders away from the ears. Pay special attention on the positioning of the wrists and shoulders or an injury can occur over time.
Side Plank Pose
Side plank pose requires some balance and will strengthen the wrists. To perform it, stack both feet on top of each other and balance on your right hand. Stretch the left arm up toward the ceiling and open the chest. The body should be in one straight line. To protect the wrists, evenly place the weight on the palm.
References
- "Krishnamacharya, His Life and Teachings"; A.G. Mohan, 2010
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- Yoga Journal: Side Plank Pose
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