Vinyasa Yoga Sequence & the 13 Muscles that it Tones - Sweatbox

Strengthen and amplify your flexibility by moving with the breath.

One of the most well-known modern yoga forms is Vinyasa, popularly referred to as “flow” yoga because of how easily the poses flow into one another. A creative kind of yoga, that combines breathing and movement in a rhythmic flow.

When practising Vinyasa, there is no set order because the style and speed depend on the group or yoga teacher. Vinyasa sequences can be fast-paced and concentrated on powerful poses, or they can be slower-paced and focused on flexibility and mobility in the spine and hips. Whatever the pace of the yoga practice, the Vinyasa poses focus on a certain muscle that is essential throughout.

What Is Vinyasa?

In vinyasa, each movement is timed to a breath. Priority is given to breathing, which acts as a stabilizing anchor when you change poses. In vinyasa yoga sessions, which can include Ashtanga, Flow, and Power Yoga but are not limited to them, the breath and movement are linked.

Vinyasa flow contrasts with Hatha. With breaks in between, each one of the Hatha classes focuses on one posture at a time. While all movements in a Vinyasa class are coordinated with breathing, there are no gaps in between poses. Each Vinyasa sequence builds upon the one before it, progressively advancing to deeper, more challenging positions as the practice goes on.

Vinyasa Yoga Class And Its Benefits

Enhance Overall Core Stability. You must contact your core throughout any yoga pose to reduce the risk of injury. Stronger balance and stability result from the Vinyasa sequence’s focus on strengthening the core.

Developing Stamina and Strength. Since the challenging yoga poses are performed quickly in succession, vinyasa standing poses help to increase fitness while enhancing muscle strength.

A Substitute for Cardio Exercise. Vinyasa lessons are a great alternative to low-intensity cardiovascular training because of how challenging their quick pace makes them.

Reduces Anxiety and Tension. Vinyasa offers numerous stress-relieving benefits of restorative yoga at a faster tempo since it concentrates on using the breath as a guide.

13 Vinyasa Poses: Which Muscles Does It Target?

Vinyasa yoga is more than just a physical workout or a way to get more flexible. Although synchronizing each dynamic movement with breathing isn’t for everybody, some who are sick of the conventional technique may discover this approach to be an excellent Vinyasa yoga workout.

Following are a few common Vinyasa stances and the muscles they tone and stimulate:


Every other vinyasa flow starts with a two to three minute rest where you can sit comfortably with your back on the floor. Legs, back, and pelvic floor muscles are all stretched out in this position. The ability to focus and regulate breathing are both enhanced by this. Other warm-ups, including sun salutations, might go up to 15 minutes, depending on your preference.

Cow Pose

Drop down on your hands and knees or into the “tabletop position” to start. Arc your back by pulling your chest forward in between your arms and dropping your belly button as you inhale. On the subsequent breath, pull your navel in by pushing down with your hands. This position strengthens the spine and shoulder while targeting the chest and abdomen.

Downward Facing Dog Pose

On an out-breath, elevate your hips and point your toes in the direction of the floor. Fall down to the ground with your hands and feet while you stretch your spine. Downward Dog strengthens the arms and legs while stretching the back, shoulders, hamstrings, and calves.

Chair Pose

Stand tall and straight with your arms at your sides and feet slightly wider than hip-width apart. Exhale as you raise your arms directly in front of your ears. Breathe out as you budge your knees while keeping your thighs and knees parallel. Leaning forward so that your torso forms a straight angle with the tops of your thighs, hold for 30 to 1 minute. The majority of the time, it is a standing yoga position that strengthens the entire body, particularly the thighs, and pelvic floor.

Plank Pose

With your hands behind your shoulders and your feet hip-width spread, perform a high push-up while inhaling. Take a commanding stance with your body, pulling your navel toward your spine to activate your core and stabilize your back. It improves vinyasa flow while strengthening the muscles in the back, legs, core, and abdomen.

Low Plank Pose

Take a breath out and lower your body to the ground gradually while bending your elbows at a 90-degree angle. Hold the body firmly in place with your elbows. Take a breath and maintain the position for a beat midway through. It tones your body and prepares you for balance exercises and inversions.

Cobra Pose

Lift your chest upwards as you inhale and keep your hands flat on your shoulders. Untuck your feet and extend your legs down to the floor. Raise your shoulders back, and lift your chest just a little. Keeping your lower ribs laying flat on the floor, keep this position. Gently stretching the shoulders, abs, and chest, this pose builds the body and releases tension.

Low Lunge Pose

As you take a breath, extend your right leg back. After exhaling, raise your right knee to your chest and advance your right foot in front of your hands. In order for your left foot to be inclined and not directly behind your hip, move it back a few inches. This exercise stretches the groin, quadriceps, and hamstrings. Anxiety can be lessened by loosening tight psoas and hip flexor muscles.

Hamstring Stretch Pose

On the exhale, lengthen your right leg while bringing your hips back into your left heel. If required, keep your hands on the blocks to retain the length of your spine. Extend the toes of your right foot toward your face to intensify the stretch. While doing so, take a breath, then move to the other side. The hamstring stretch elongates the spine and increases hip flexion.

Child’s Pose

Breathe out as you stand back up on the tabletop and enter Child’s Pose. As much as your mat will allow, spread your knees apart. Bring your big toes together, lower your torso to the floor, and then step into your heels with your hips. As it extends the hips, thighs, ankles, and back, this yoga position is the most soothing of all.

Figure 4 Stretch Pose

Start by bending your knees and placing your feet firmly on the ground. Then, bring your right knee across your left thigh in a figure-four motion. Bring your left knee to your chest and grab for the back of your left thigh to maintain your leg in place. Lower back discomfort will be relieved and hip and glute mobility will be improved by sustaining it for 60 to 90 seconds on either side.

Supine Single Leg Twist

It is the last stance before the flow ends. While resting on your back, draw your right knee toward your chest. Keep your left leg straight, then cross your right knee across to your left side. Extend your right arm to the right, take a breath, and switch legs. This supine position opens the chest, stretches the muscles of the spine, ribs, and hips, and balances and calms the nervous system.


After the exercise, give in to meditation by lying on your back for at least five minutes. By regulating blood pressure, reducing stress, boosting energy, soothing anxiety, and improving focus, this aids in reestablishing harmony between the body and the mind.

Find the Right Vinyasa Classes At Sweatbox Yoga

Learn about the Vinyasa flow to stay energized and refreshed. With Sweatbox Yoga, among the leading yoga studios in Singapore, you can have a yoga experience like no other. Join us in finding your flow!

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.