Daily Vinyasa Yoga Poses to Jumpstart Your Day

vinyasa tree

A daily Vinyasa Yoga practice will keep you toned and energized. The fluidity of the style is attractive to yogis at all levels of experience, although some beginners may find it more challenging.

What Is Vinyasa Yoga?

If you've ever practiced the Sun Salutation Sequence, then you've performed Vinyasa Yoga. In Sanskrit, vi means "in a special way", and nyasa means, "to place". The term Vinyasa is used to describe a style of yoga, as well as a category of other forms of yoga. A more precise meaning of Vinyasa is a method by which a student uses a combination of movement and breath to cycle from one point to another. The journey to the pose is as important as the pose itself.

In some yoga styles, a practitioner moves into a pose, holds it, releases it, and moves to another pose. Vinyasa teaches us that to use breath to link the motion is as important as the pose itself. The philosophy of Vinyasa can be incorporated into any form of yoga style. So, if you'd like to establish a daily Vinyasa Yoga practice, one option is to adapt to more of a flow sequence of your regular postures connected by breath.

Establishing a Daily Vinyasa Yoga Practice

Remember, any yoga postures may be used with Vinyasa breath. Here's one example of an energizing standing sequence:

  1. Begin in Mountain Pose
  2. Lower to Forward Fold
  3. Return to Mountain Pose
  4. Lower to Forward Fold again
  5. Extend one leg back for Low Lunge
  6. Rise into Downward Facing Dog
  7. Reach into Plank Pose
  8. Extend the other leg back for Low Lunge
  9. Back into Downward Facing Dog
  10. Return to Plank Pose
  11. Evolve into Side Plank Pose
  12. Return to Plank
  13. Rotate into Side Plank on the other side
  14. Step into Downward Facing Dog
  15. Slide into Upward Facing Dog
  16. Bring one leg forward for Pigeon Pose
  17. Step back into Upward Facing Dog
  18. Bring the other leg forward for Pigeon.
  19. Extend back into Downward Facing Dog
  20. Return to Forward Fold
  21. Stand up in Mountain Pose

You can introduce sitting postures such as Side Twist and Cow-Faced Pose after you complete Pigeon Pose instead of returning to standing. To conclude the entire sequence, lie in Savasana, or Corpse Pose, for relaxation.

Visit our Yoga Pose Gallery for examples of these postures.

Ashtanga Vinyasa Yoga

The yoga guru Sri K. Pattabhi Jois is the founder of the Ashtanga Vinyasa Yoga six series, and this is another option for your daily Vinyasa practice. The Sun Salutation Sequence is the opening session, and may be performed up to 10 times. View a slideshow of those postures.

To continue in the Ashtanga Vinyasa style, you would add the Primary series, the Intermediate series, or the Advanced Levels, a backbend, and finally close with an inverted posture. Learn more about this style at Ashtanga.com

DVDs to Try

There are many dynamic and helpful yoga DVDs that demonstrate great Vinyasa flow yoga. Before you build a daily Vinyasa sequence, you might want to practice with some of these and see what you can take away to build your individual style.

Was this page useful?
Daily Vinyasa Yoga Poses to Jumpstart Your Day