Is Vinyasa Yoga the Best for Beginners? 10 Easy Poses - Sweatbox
Teacher training students studying the basics of yoga

For a beginner practising yoga for the first time, it can be daunting. As there are so many different styles, variations, and features of yoga, it might be tough to determine which is ideal for you.

On the other hand, the beauty of yoga is that it has the power to affect every area of our brains and bodies. Its overarching purpose is to increase our overall health and happiness. Yoga classes may be a lot of fun and can help you alter your life by reconnecting with yourself while also meeting new people.

Vinyasa is one of the most well-known types of yoga, which has evolved over time to meet the diverse demands of every individual. Despite its prominence, this flow can be challenging to execute, especially if you lack the necessary foundation. To keep you enlightened, we’ll cover all you need to know about Vinyasa and the ideal beginner flow.

What Is Vinyasa Yoga?

Vinyasa yoga is a form that includes stringing together a series of poses performed at a steady pace. The movements are timed to the correct breathing strategies. It’s a progressive flow typically regarded as a great cardiovascular workout that’ll leave one drenched in sweat.

Vinyasa is a Sanskrit phrase that translates as “to arrange something in a special way.” It is also known as “flow yoga” due to its sheer emphasis on the structure and sequencing of yoga poses. This yoga style is linked to the idea that our physical actions are a reflection or reflection as to how we feel or think.

Undertaking a Vinyasa yoga class can enhance breathing, maintain balance, and shed weight safely and healthily.

Vinyasa Yoga and Its Fundamentals

The following are the most important things to know about Vinyasa:

  • Vinyasa yoga’s fundamental goal is to use the breath to connect one yoga practice to the next. Maintaining flow is tricky, and there isn’t enough time to rest between moves.
  • Transitions are also considered postures in Vinyasa. Students will learn the significance of dancing smoothly and elegantly to progress progressively through each technique.
  • It is a much more rigorous class than Hatha since this will put endurance and stamina to the test. This yoga style’s movements are more fast-paced, requiring more energy.
  • The “Ujjayi breath” is the breathing method employed in Vinyasa. It is necessary to inhale and exhale rhythmically via your nose to do this.
  • Vinyasa yoga generates heat in the body, including a cardiovascular component not found in other yoga classes. It’s also a well-known weight-loss aid because of this, with the calories burned during Vinyasa yoga.  

The Benefits of Vinyasa Yoga Practice

It should come as to no surprise that yoga has numerous health benefits. Stretching, breathing, and meditation together have a significant impact on our well-being and help us achieve fitness and wellness.

The following are some of the therapeutic perks of performing Vinyasa:

Develops and Strengthens the Cardiovascular System

The quick pace of Vinyasa works the hearts, as previously stated. It’s almost like walking, whereas heart rate is boosted and calories are expended by continuous movement flow.

Enhances Endurance, Strength, and Flexibility

The purpose of various yoga forms is to improve the body’s strength and flexibility. With Vinyasa training, though, this will be more apparent. Your strength, flexibility, and endurance will all improve as you move from one pose to the next at a set pace.

Detoxifies the Body

Good digestion and circulation are aided by practising Vinyasa while drinking plenty of water and eating a nutritious diet. It contributes to the detoxification of our bodies, purifying them and giving us a sense of well-being.

Aids in Weight Loss

Many people use yoga to lose weight. Yoga is a slower-paced practice that can promote weight loss than other more intensive workouts. Nonetheless, the constant movements of Vinyasa are excellent physical exercise for people looking as to how many calories burned in Vinyasa yoga and its effect in shedding some weight.

Is Vinyasa Yoga Suitable for Beginners?

Since both are regarded as advanced yoga classes, Vinyasa and power yoga are frequently used interchangeably. They are not, however, the same. The objective of Vinyasa yoga is to enhance our strength and endurance by performing a series of moves supported by steady breathing techniques.

Although this yoga style is more complex than Hatha yoga or slower-paced yoga, it is still suitable for novices to try. If you’re looking to put your stamina to the test and learn how to use your breath effectively, this is the class for you. However, it would be preferable to have prior yoga experience or know the fundamentals. If you only have a little knowledge of yoga, make sure you don’t push yourself too far and get helpful advice from the yoga instructors.

What to Expect From a Vinyasa Class?

It is essential to establish your goals and expectations before beginning a new hobby, especially one that will substantially impact your lifestyle. With this, you will know which way you’re going, and there will be no surprises.

As a beginner in a Vinyasa flow class, be prepared for a lot of diversity based on the instructor’s preferred flow. Some yoga teachers begin their Vinyasa yoga sessions with easy warm-ups to awaken the body, while others get right into the standing poses. Always expect that it will involve sun salutations, regardless of which flow it is.

Just be aware that doing yoga might be strenuous or complicated. It will still be dependent on the yoga instructor, but keep in mind how much intensity your body can handle. 

8 Fundamental Vinyasa Yoga Poses for Beginners

Vinyasa flow encompasses several different styles of yoga. Many vinyasa classes are marked under the terms “flow” or “power,” while others are named after the people that started conducting them. The more common forms are Ashtanga yoga, Baptiste yoga, Jivamukti yoga, Power Yoga, and Slow Flow.

We’ve gathered a Vinyasa sequence that you can use as a first-time yogi. If you intend to attend a Vinyasa yoga class soon or want to practice at home, try this sequence of common poses and transitions:

Downward Facing Dog

Put your feet into the mat and extend your legs, raising your hips to the air, originating from a tabletop position. This pose is simpler to do for beginners if you bend your knees.

Upward Facing Dog

Commence by lying face down on the floor and extending your legs straight behind you. Put your hands near to your shoulders on the mat. Then, while gradually arching your back and lifting your legs and shins off the floor, stretch your arms forward to elevate your upper body. Hold your hips on the floor if you’re new to this pose.

Chair Pose

Standing tall with your feet apart is the best way to start. Lower your hips and bend your knees into them. Raise your pelvis from the bottom and face four feet in the front of you to the ground, elongating the back of your neck. Put your hands up to the ceiling while maintaining your ribs pulled together.

Warrior 2

To start, stand tall with your feet apart. Bring your left foot behind you, toes pointing toward the long side of the mat while the front foot will stay on the ground. Take into account the distance between the front heels and the back arch, then bend your front knee to a 90-degree angle. Extend your arms to a “T” stance while maintaining a low belly engagement. Repeat on the opposite side.

Side Angle

Similar to Warrior 2, position your front forearm on your front thigh and your opposite arm upwards. Put your upper and lower shoulders on top of each other. While holding your lower hand over the floor, form a “T” with your arms, then repeat on the opposite side. To make this easier, shorten your stance and keep your forearm on your thigh.


Extend your spine forward as you come into plank from a downward-facing dog position. Imagine a single continuous line running from your heels to the top of your head. Extend the shoulders and engage your stomach muscles. If the stance is too tricky for a beginner, drop your knees on the mat.


Bring your elbows at 90 degrees from a plank position. Consider it a triceps push-up with the elbows pressed against the sides.

Side Plank

Put your right hand directly beneath your face out of a plank position. Raise your left hand upwards and lean your heels to the right side. Put your upper shoulder on top of your lower shoulder your upper hip on top of your lower hip. Repeat on the other side. Because this posture might be challenging, try to keep your lower knee on the mat.

On the Hunt for the Best Vinyasa Yoga Beginner Friendly Class in Singapore?

As a beginner, you want to make sure you get the optimum kind of Vinyasa yoga physical practice in Singapore. Unless you want to learn Vinyasa flow from a yoga studio that can provide you with the essential knowledge, coaching, and support, you should do so from a yoga studio that can. It applies to Vinyasa and other yoga styles, such as hot yoga classes Singapore.

If you’ve been seeking a yoga studio from which you can discover Vinyasa and all of the attributes listed above, Sweatbox Yoga is the place to go!

About the Author​

Lynette is fully dedicated to the support and empowerment of the growing community of committed yoga students and teachers. As one of the Lead Instructors for Yoga Teacher Training, she is here to share tips on how to grow your profile as a yoga teacher or build a yoga business either physically or digitally.