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

It can be intimidating for a beginner to do yoga for the very first time. It could be challenging to decide which yoga style, variation, or feature is appropriate for you due to the sheer number of possibilities. The brilliance of yoga, on the contrary, is that it boasts the power to alter every aspect of our bodies and minds. Its overarching goal is to improve our general well-being. Yoga sessions might be a wonderful experience and could change your life by allowing you to re-connect with who you are and make new acquaintances.

Among the most popular yoga styles, Vinyasa has developed over time to satisfy the diverse needs of every person. Despite its popularity, this flow can be hard to execute, particularly if you are lacking the groundwork. We’ll go through everything you ought to grasp about vinyasa and the best beginner flow to get you prepared.

What Is Vinyasa Yoga?

Vinyasa is a discipline that entails pacing a series of postures sequentially. The routines are timed to the appropriate breathing techniques. It is a gradual flow that is frequently regarded as an excellent cardiovascular workout that will leave one soaked and sweating.

Vinyasa, which translates “to arrange something in a specific way” in Sanskrit, is also alluded to as “flow yoga” as it focuses on the organization and performing yoga poses in the exact same order. The philosophy behind this type of yoga is based on the notion that our actions mirror our thoughts and feelings. Attending vinyasa yoga lessons can improve breathing, maintain balance, and help you lose weight in a healthy and safe way.

Vinyasa and Its Fundamentals

The hereunder comprises the most relevant points about Vinyasa:

  • The key aim of vinyasa is to seamlessly transition from one yoga asana to the next using the breath. There’s not enough time to pause between movements, making it difficult to keep the flow going.

  • In vinyasa, transitions are seen as postures as well. Students will discover the value of dancing gracefully and fluidly to advance through each level.

  • It is a much more demanding class than Hatha since it will test your endurance and stamina. The poses of this style of yoga are typically faster-paced and more physically demanding.

  • Vinyasa uses a specific breathing technique called the “Ujjayi breath.” To accomplish this, you must inhale and exhale consistently via your nose.

  • Vinyasa builds heat in the body and incorporates a cardiovascular element rarely observed in other yoga styles. Considering the calories burned during Vinyasa yoga, it also serves as a prominent weight-loss therapy.

The Benefits of Vinyasa Practice

It shouldn’t be a revelation that yoga has several beneficial properties. Combining the advantages of breathing, stretching, and meditation in most classes can significantly improve our wellness and support us in achieving a healthier lifestyle.

Practising Vinyasa has the following therapeutic benefits:

Develops and Strengthens the Cardiovascular System

The rapid rhythm of vinyasa, as mentioned earlier, stimulates the heart. It’s similar to walking in that the constant moving flow raises heart rate and burns calories.

Enhances Endurance, Strength, and Flexibility

The aim of various yoga postures is to increase the body’s flexibility and strength. Vinyasa training, however, will make this more obvious. As you transition from one pose to another at a predetermined rate, your strength, flexibility, and stamina will all enhance.

Detoxifies the Body

Vinyasa workout, together with enough water consumption and a nutritious diet, promotes healthy digestion and circulation. It helps us feel better by cleaning and detoxifying our bodies and aiding in the process of detoxification.

Aids in Weight Loss

To lose weight, most individuals consider yoga practice. Compared to other more intense activities, yoga is a slower-paced discipline that can aid in weight loss. But for those curious how many calories burned in Vinyasa yoga and whether it helps people lose weight, the continuous movements of the style are an excellent alternative to physical exercise.

Are Vinyasa Yoga Classes Suitable for Beginners?

Vinyasa and power yoga are frequently interchanged given that they are both thought of as advanced yoga practices. They are not, however, identical.  By executing a series of routines accompanied by steady breathing techniques, Vinyasa aims to improve our strength and endurance.

Even though this form of yoga is more complicated than Hatha yoga or slower-paced yoga, beginners can still give it a try. Experience your first Vinyasa yoga class if you want to challenge your endurance and discover how to use your breath efficiently.

Nonetheless, previous yoga experience or familiarity with the principles would be preferred. If you are new to yoga, be careful not to overextend yourself and seek out sound instruction from your yoga teacher.

What to Expect From a Vinyasa Class?

Prior to actually starting a new activity, notably one that will significantly alter your lifestyle, it is crucial to decide what your expectations and goals are. With this, there won’t be any surprises and you’ll know where you’re heading.

Be ready for a lot of variety as a novice in a Vinyasa flow class depending on the yoga instructor’s recommended flow. Although some practitioners start with simple body-awakening warm-ups for a Vinyasa yoga workout, most get straight into the standing poses. Whatever the flow, always assume that it will include sun salutations, a child’s pose, or a corpse pose.

Be mindful that yoga may be difficult or demanding. Though the yoga instructor will still have the last say, be mindful of how much rigour your body is capable of.

8 Fundamental Vinyasa Poses for Beginners

Yoga practices that use vinyasa flow include a variety of yoga forms. While some vinyasa classes are entitled after the people who started teaching them, others are designated with the terms “flow” or “power.” Ashtanga yoga, Baptiste yoga, Jivamukti yoga, Power Yoga, and Slow Flow are among the most popular styles.

As a novice yogi, you can utilize the Vinyasa sequence that we’ve developed. Try these series of typical poses and transitions if you want to exercise at home or are planning to take a Vinyasa class eventually:

Downward Facing Dog

Out of a tabletop position, plant your feet firmly on the mat, stretch your legs, and lift your hips into the air. If you bend your knees, this position is easier to perform for beginners.

Upward Facing Dog

Laying face down on the ground with your legs straight behind you is a good place to start. Place your hands on the ground close to your shoulders. Reach your arms forward to lift your upper body after progressively arching your back and raising your legs and shins off the ground. If you’re inexperienced with this stance, keep your hips on the floor.

Chair Pose

The ideal starting position is a tall stance with your feet apart. Your knees should be bent into your lower hips. Stretch out the back of your neck and elevate your pelvis off the ground while facing four feet in front of you. Raise your hands to the sky while keeping your ribs close together.

Warrior 2

Start by taking a tall, wide stance. With the front foot remaining on the ground, put your left foot behind you with the toes facing forward towards the long side of the mat. Bend your front knee to a 90-degree angle while accounting for the gap between the front heels and the rear arch. Keep your lower belly engagement while extending your arms into a “T” stance.

Side Angle

Place your opposing arm upward and your other forearm on your front thigh, as in Warrior 2. Your upper and lower shoulders should be stacked on top of one another. Create a “T” shape with your arms while maintaining your lower hand over the floor. Continue on the opposing side. Reduce your stance length and maintain your forearm position on your thigh to make this easy.

Plank Pose

As you transition from the downward-facing dog pose into plank, extend your spine forward. Think of a single line that extends from the bottom of your feet to the top of your head. Lengthen the shoulders and contract your abs. Drop your knees to the mat if the stance is too difficult for you to perform at first.


From a plank posture, bring your elbows to a 90-degree angle. Think of it like a triceps push-up with the elbows tucked in.

Side Plank

Out of the plank posture, place your right hand just underneath your face. Tilt your heels to the right and lift your left hand. Your upper shoulder should be on atop of your lower shoulder, and your upper hip should be on top of your lower hip. On the opposite side, repeat. Ensure that you keep your lower knee on the ground because maintaining this position could be difficult.

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

The best Vinyasa yoga physical training in Singapore is something you should guarantee as a beginner. Unless you plan to learn Vinyasa flow from a yoga studio that cannot offer you the necessary information, coaching, and assistance, you should do so from a yoga studio that can. Vinyasa and other types of yoga, including hot yoga classes Singapore, are covered by this.

Sweatbox Yoga is the ideal destination to go to if you’ve been looking for a yoga centre where you can learn Vinyasa and all of the qualities mentioned above.

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.