Vinyasa means feat or an act like gymnastic… so in this flow in this sequence we have different postures which seem a bit strange and like a feat…like a gymnastic act…following by the sun salutation…even in the sun salutation…we will follow different Vinyasa posture like different stronger and lighter postures…it makes you more stronger and gives you like entertainment.. this yoga can practice any time like I said the prefered timings …from morning 5am to 9am and evening4 pm to 9pm… we focused mostly on the hip and thighs and most of the parts…it covers most of the parts of your body…and it stretches all the muscles and joints…it makes you strengthen and more active and healthy.
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Vinyasa yoga
Take chinmudra.. spine and neck should be in a line.. elbows straight stretch your fingers… Gently close your eyes.. ready …three times… take deep long and slow inhale and slow exhale…inhale deep exhale… slowly… again inhale deep… expand your chest forward…exhale slowly ..once again inhale deep.. exhale slowly…. Let the breath be normal and be with your breath… Relax your body and mind…. Prepare yourself to practice yoga… no more tensions.. no more worries.. relax your body and mind…
Now slowly open your eyes… release chinmudra.. inhale bring your arms up from side.. join your hands ..stretch your body and elbow straight.. exhale bring your hands to heart centre.. close your eyes… Namaste.. welcome to vinyasa yoga… Inhale bring your arms up.. exhale… bring your arms down… Please stand up… let’s start warm up… Please stay centre on your mat.. feet a bit closer ..shoulder level… inhale bring your arms up interlock your fingers.. open your palms out… Stretch your whole body up balance on your toes… Look straight.. exhale down.. fold your elbows hands down….. inhale … exhale, inhale … exhale, inhale … exhale, inhale … exhale, inhale … exhale, inhale … exhale, inhale … exhale, inhale … exhale, two more… inhale … exhale, inhale … exhale, last inhale … stretch your whole body… balance on your toes… whole body should be straight look straight…. beginners, multi now slowly open your shoulders and chin up try to look up… hold… six… five … four… three… two… one… exhale now slowly bring your arms down. ..Shake your legs …feet apart about two feet, place your hands on your waist, inhale push your chest forward.. open shoulders.. elbows back.. exhale now slowly bend forward… Inhale centre… exhale push your hip forward arch back look up… Inhale centre.. exhale forward… inhale centre.. exhale back…inhale centre.. exhale forward… Inhale centre.. exhale back.. inhale centre.. exhale forward… Inhale centre ..exhalce back, inhale centre.. exhale forward.., inhale centre.. exhale back, inhale centre.. exhale forward.. inhale centre.. exhale back, two more, inhale centre.. exhale forward.. inhale centre.. exhale back.. inhale centre.. exhale foward ..inhale centre ..exhale back.. come on last.. inhale centre exhale open shoulders.. elbows up now slowly take your both hands back interlock fingers and slowly open your shoulders.. bend forward lose your spinal shoulders.. multi go more down and open your palms out… six… five … four… three… two… one…inhale centre exhale. Slowly stretch your arms down elbow straight… Push your hip more forward….. arch back look up.. Multi go more down and look up six… five … four… three… two… one… inhale centre… Exhale release your hands.. inhale bring your arms up… now catch your left wrist with your right hand… exhale now slowly bend righ…t keep your left elbow straight… open shoulders look straight… Inhale centre.. catch your right wrist with your left hand.. exhale….inhale centre.. exhale.. inhale centre.. exhale, inhale centre.. exhale, inhale centre.. exhale, inhale centre.. exhale, inhale centre.. exhale, inhale centre.. exhale, inhale centre.. exhale, two more …inhale centre.. exhale, inhale centre.. exhale, inhale centre.. exhale, inhale centre… exhale, inhale centre come on last… exhale… Fully bend right.. open shoulders look straight… multi.. twist your spine and look up. Hold … six… five … four… three… two… one… inhale centre… exhale. Left … six… five … four… three… two… one… inhale centre exhale bring your arms forward shoulder … interlock your fingers open your palms out… elbow straight… inhale exhale twist your spine right… keep your left elbow straight.. look back.. inhale centre.. exhale, inhale centre.. exhale,. inhale centre.. exhale, . inhale centre.. exhale, . inhale centre.. exhale, . inhale centre… exhale. inhale centre.. exhale, . inhale centre… exhale, . inhale centre… exhale, . inhale centre… exhale, . One more inhale centre.. exhale, … inhale centre ..exhale, …last inhale centre exhale… Fully twist your spine look back.. multi look at the corner of the room…. six … five … four… three… two… one… inhale centre exhale… twist your spine left look back… multi…look at the corner of the room… six… five … four… three… two… one… inhale centre… exhale bring your arms down…. Feet some more wide about three feet…. slowly turn your toes a bit out …inhale bring your arms up shoulder level …exhale bend your right knee and push it towards left… hug your right knee.. inhale drop your right foot turn your toes hip down stretch your arms shoulder level open shoulders look straight… exhale. Hug your left knee …inhale exhale, inhale exhale, inhale exhale, inhale exhale, inhale exhale, inhale exhale, inhale exhale, inhale exhale, inhale last exhale…. Hug your right knee… pull your knee closer to the chest… multi open shoulder look straight …beginners be comfortable… six … five … four… three… two… one… inhale drop your right foot… turn your toes out hip down align your thighs parallel to the floor,.. calf 90 degrees and slowly bring your arms up…multi open shoulders and look up… beginners just look forward and relaxed.. six … five ..keep smile… four… three… two… one… exhale hug your left knee … multi pull your knee closer to the chest.. six … five … four… three… two… one… inhale drop your left exhale jump centre.. shake your legs relax your thighs. ..Warm up finished.. please all of you come forward come front of your mat… Feet together inhale… bring your arms up join your hands exhale. ..Bring your hands to heart centre… Gently close your eyes relax ..be with the breath.. observe the breath…
Slowly open your eyes… now three sets sun salutation with side warrior in every round… inhale slowly bring your arms up from side push your hip forward… palms facing in ..elbow straight open shoulder and chin up… exhale slowly bend forward bring your arms down inside drop your hands beside your feet try to touch your forehead on the knee or shin bone… Inhale slowly bend your knees and take your right leg back hip down look forward right knee straight exhale drop your right heel and slowly raise your body up come to side warrior. Hip down spine centre turn your face left inhale drop the hands exhale take your left leg back. Plank hip centre look forward now slowly drop the knees chest and chin on the floor. Hip a bit up, inhale slowly raise the upper body, elbow straight stretch your toes back ..open shoulders try to look.. upward facing dog. Exhale… keep the toes and push your hip up down ward facing dog heels down head down. Inhale… Slowly bring your right foot between the hands… hip down look forward… Exhale… drop your left heel and slowly raise your body up… side warriors. Spine centre turn your face right… inhale drop the hands.. look forward exhale left foot forward front bend… Inhale arch back ..exhale Namaste… same with your left leg. Inhale arch back… exhale bend forward… inhale left leg back… exhale side warrior… Inhale drop the hands….. exhale plank drop the knees chest and chin on the floor….. inhale up ward…. exhale downward.. inhale left foot forward ….exhale side warrior…. Inhale drop the hands. exhale right foot forward front bend. Inhale arch back.. exhale namste…
Second set inhale arch back …exhale front bend…. inhale right leg back side warrior… exhale left leg back ..plank.. drop the knees chest and chin on the floor… inhale up ward …exhale downward… inhale right foot forward side warrior…. Exhale right foot forward front bend…. inhale arch back …exhale namste inhale arch back …….exhale front bend…. inhale left leg back side warrior…. Exhale right leg back plank… drop the knees chest and chin on the floor… inhale upward… exhale downward …inhale left foot forward side warrior….. Exhale right foot forward front bend, inhale arch back …exhale namste… come on last set… inhale arch back exhale front bend inhale left leg back side warrior… Exhale right leg back plank… drop the knees chest and chin on the floor… inhale upward …exhale downward… inhale right foot forward side warrior… Exhale left foot forward front bend, inhale arch back …exhale namste…. Inhale arch back… exhale front bend …. inhale left leg back side warrior…. Exhale right leg back plank ….drop the knees chest and chin on the floor… inhale upward exhale downward… inhale left foot forward side warrior….. Exhale right foot forward front bend, inhale arch back ….exhale Namaste…. Close your eyes… enjoy the rhythm of your breath… until it becomes normal …our breath is a rhythm of calm… be with the breath…. Breath is a key to relax our body and mind.
Slowly open your eyes …now the vinyasa flow… inhale arch back push your leg more forward open shoulders… look up… multi go more down and look back hold five.. four .. three.. two… one… exhale now slowly bend forward… beginners catch your ankle and stretch your spine down touch your fore head on the knee or shin bone. Multi place your hand beside your feet and slide your hands back as much as you can. Six…five…four .. three.. two… one… inhale now slowly raise your arms shoulder level and bend your knees… hip down align your thighs parallel to the floor…open shoulders beginners look down… multi open shoulders and look forward… Six…five…four .. three.. two… one… now place your hands beside your feet ….inhale jump back.. Heels down head down downward facing dog… hold Six…five…four .. three.. two… one… inhale now slowly bring your right foot between the hands…. Now bring your right hand inside of your right foot…. Inhale push your hip down open shoulders… look up… shoulders back… exhale drop your left heel… keep your right knee straight. Head down… inhale left heel up, hip down, look up…. Exhale… inhale exhale…two more inhale.. exhale… inhale.. exhale… last inhale… hip down open shoulders look up multi drop your heels and slowly raise your right arm up… Six…five…four .. three.. two… one… exhale keep your right knee straight.. drop your left heel …beginners catch your ankles touch your forehead on the knee or shinbone. Multi take your arms hands back interlock your fingers, if you can open your palms open shoulders touch your forehead on the knee or shinbone…… Six…five…four .. three.. two… one… in the same position slowly raise your body up look forward and slowly bend your knees beginners keep your hands down.. bend your right knee exhale give a push. Beginners can take support open your shoulders and spine chin up look forward …multi keep your hands back open shoulders …Six…five…four .. three.. two… one… inhale now slowly bend your knee drop your left leg back… Drop your hands exhale take your right leg back… Downward Six…five…four .. three… two… one.. now the same with your left leg… inhale bring your left foot between the hands…. Exhale bring your left hand inside of the left foot…. Inhale push your hip down open shoulders… look up …exhale drop your right heel. Left knee straight hip up… head down… inhale heel up hip down look up…. Exhale heel down knee straight head down… inhale exhale.. inhale exhale… inhale exhale… inhale exhale… inhale exhale…. inhale exhale… come on last inhale hip down open shoulders look up …beginners just stay here multi if you can… drop your right heel and raise your left arm up open shoulders look up Six…five…four .. three… two… one… exhale drop your right heel keep your left knee straight… beginners just catch your ankle or drop your hands…and touch your forehead on the knee or shinbone multi take your hands back… interlock your fingers open shoulders… angle pose …hold Six…five…four .. three… two… one… in the same position inhale raise your upper body open shoulders look forward… now slowly bend your left knee… raise your right heel …exhale give a push right knee straight open shoulders look forward …beginners can take support Six…five…four .. three… two… one… inhale now slowly bend your left knee drop your right leg… drop the hands… exhale take your left leg… down word… Six…five…four .. three… two… one… inhale slowly drop the knees stretch your toes back …exhale slowly push your hip back… drop your elbows lose your shoulders on the spine… drop your forehead on the floor child pose…. Let the breath be normal and relax yourself whenever you feel tired you can relax in this pose…. Inhale slowly push your hip forward and slowly hip down…elbow straight open shoulders stretch your toes back. Look up upward facing dog… hold Six…five…four .. three… two… one… exhale now keep your toes…again push your hip up down ward facing dog… Six…five…four .. three… two… one… now second and last round… inhale and slowly raise your right leg as much as you can open shoulders head down… multifold your knee and drop your foot back… exhale push your hip down fold your right knee …touch your forehead and the knee… inhale up exhale, inhale exhale, inhale exhale, inhale exhale, inhale exhale, one more inhale exhale, last inhale…. multi… fold your knee drop your foot back Six…five…four .. three… two… one…exhale.. fold your knee and touch your fore head on the knee..6…5….4…..3….2….1.. now inhale ..drop your right foot between the hands.. beginners take your right hand out.. exhale slowly fold your Lbows interlock your fingers and drop your crown of the head on the floor.. multi drop your L-bows on the ground place your hands under the chin.. drop your left knee.. stretch your left toes.. open shoulders look forward.. 6….5….4….3…2…1… inhale up.. beginners fold your right knee drop your calf between the hands and exhale slowly stretch your hands fwd ..drop your head on the ground and body on the calf.. multi.. slowly stretch your leg fwd..drop your fore head on the shinbone or on the ground..6….5…4….3….2…1…inhale slide your hands back..raise your body up…exhale hip up.. take your leg back.. downward facing dog…6…5….4….3….2…..1…now the same with your left leg inhale raise your left leg up, open shoulders head down…. Exhale right heel up… hip down …fold your left knee touch your forehead and the knee… inhale up multi fold your knee exhale…. Inhale exhale, Inhale exhale, Inhale exhale, last Inhale hold… Six…five…four .. three… two… one… exhale now fold your knee touch your forehead on the knee… compress your belly… hold Six…five…four .. three… two… one… drop your left foot between the hands… beginners take your left hand out… exhale now slowly bend your elbows interlock your fingers drop your crown of the head on the floor. Multi… ( don’t mind my voice & posture here , members did correct focus video on them) multi drop your L-bows on the ground place your hands under the chin.. drop your left knee.. stretch your left toes.. open shoulders look forward.. 6….5….4….3…2…1… exhale beginners drop your calf between the hands and exhale slowly stretch your arms fwd..multi.. stretch your leg forward.. toes forward and stretch your arms shoulder level… Six…five…four .. three… two… one… inhale slide your hands back exhale hip up… leg back downward Six…five…four .. three… two… one… now slowly bend your knees a bit and raise your heels up …open shoulders multi look forward… inhale jump between the hands…. Catch your both big toes with your index fingers… exhale stretch your spine …beginners can catch your ankle… Six…five…four .. three… two… one…inhale now slowly bend your knees and stretch your arms shoulder level …open shoulder chin up… look forward multi level…. Beginners can look down… Six…five…four .. three… two… one….. inhale stretch your knees… arch back push your hip forward… open shoulders…look up… exhale namaste…. Close your eyes inhale deep exhale …inhale exhale…. Inhale exhale… let the breath be normal and focus your mind between the eyebrows for few seconds… bring your whole attention to the brow center…
Slowly open your eyes inhale bring your arms up …exhale…. Bring your arms… shake your legs relax your thighs… go back of your mat… sit…. Easy posture… take easy posture …take chinmudra or dhyan mudra close your eyes and observe the normal breath for one minute to relax your body mind and soul…. Slowly open your eyes and slowly stretch your legs forward …shake your legs…. Keep your feet together…
Now sitting postures…. fold your right knee…. Keep your right foot on your left thigh… And take your right hand back and try to catch your right big toe…. Inhale now slowly raise your left arm up… exhale now slowly bend forward… catch your left heel or toes and slowly drop your fore head on the knee or shin bone… beginners can catch your heel with both hands… Six…five…four .. three… two… one… inhale slowly up ….exhale release your toe…. Now fold your left knee up now slowly bring your arms forward… interlock your fingers …catch your left foot…. Beginners can drop your right hand back and slowly inhale… raise your left leg up. If you can catch your left foot with your both hands open shoulders chin up…. If you can slowly pull your leg towards your chest as much as you can. …Hold Six…five…four .. three… two… one… the same position… exhale now slowly roll back…place your hands support to spine… Half plow pose… lotus plow pose…. Multi stretch your arms back elbow straight… hold Six…five…four .. three… two… one… inhale give a roll come to sitting posture now catch your right foot with your left hand… exhale. Stretch your leg up and twist your spine stretch your right arm back… look back…. Six…five…four .. three… two… one… inhale drop your right hand and fold your right knee…. Exhale stretch your legs forward…shake your legs. Same with your opposite leg fold your left knee keep your left foot on your right thigh…take your left hand back …catch your left big toe…. Inhale raise your right arm up… exhale…. Slowly bend forward…. Catch your toe or heel or ankle… beginners can catch your heels with both hands. …Six…five…four .. three… two… one… inhale slowly up…. exhale release your left toe …bring your arms. Now slowly fold your right knee up…. Bring your hands forward interlock your fingers… catch your right foot inhale now slowly raise your leg up… beginners can drop your left hand for support. …And if you can slowly exhale and pull your leg towards your chest… Six…five…four .. three… two… one… exhale now slowly roll back place your hands support spine… half lotus plow pose… Stetch your right toe back… mullti can stretch your arms back…. Six…five…four .. three… two… one… inhale up …catch your left foot with your right hand… Exhale stretch your left leg forward and slowly open your left arm back… twist your spine align your shoulder.. look back…. Six…five…four .. three… two… one… inhale drop your left hand and fold your left knee… exhale…. Stetch your legs forward …shake your legs….feet together slowly lay down on your elbows…. Palms facing down …open shoulders… inhale slowly raise your both legs up 60 degrees…. Knee straight… toes out …open shoulders look at the toes… Six…five…four .. three… two… one…inhale stretch your arms forward… open shoulders look up… beginners can catch your ankle or shinbone for support… hold Six…five…four .. three… two… one…in the same position beginners catch your shinbone and multi catch your big toe and slowly inhale open your hip as much as you can…. Open shoulders chin up. Six…five…four .. three… two… one…now slowly join your feet.. fold your knees… roll your spine… one up… two up… three up.. four up.. last five up hold five…four .. three… two… one… drop the hands and jump back… plank …exhale lay down on your tummy… slowly fold your both knees… catch your both ankles… knees apart, beginners can drop your forehead… inhale now slowly use your arms and raise your lower and upper body up… Exhale. Inhale exhale, Inhale exhale, Inhale exhale, Inhale exhale, Last inhale up.. hold ..multi.. can catch your toes if you can… Inhale now slowly raise… six… five… try as much as you can four… three… two… one… exhale drop your hands and feet…. Interlock your fingers and drop your cheek on your hands ….relax for few seconds… Now place your hands beside your shoulders… keep your toes…. base your knees on the floor… inhale raise your upper body push your hip back cat pose …now exhale slowly walk right side with your hands… and slowly drop your left shoulder on the ground and try to catch your right heel with your left hand…. Beginners just drop your shoulders ..drop your right arm back… knees apart to balance… Six… five… four… three… two… one… inhale now slowly up and walk centre… exhale now slowly turn left …drop your right shoulder on the ground… catch your left heel with your right hand…. Drop your right shoulder on the ground twist your spine and now slowly stretch your left arm our opposite side…. Six… five… four… three… two… one… inhale centre exhale… push your hip back child pose……. relax. Drop your elbows lose your shoulders and spine for three minutes close your eyes and relax…. Slowly inhale and slowly slide your hands back …come to diamond pose eyes remain closed place your both hands on your both knees elbow straight. Now close your right nostril with your right thumb inhale with your left nostril…. And slowly exhale… five times inhale… exhale… inhale… exhale… inhale.. exhale… inhale.. exhale… let the breath be normal …drop your right hand on your right knee …now close your left nostril with your left thumb… inhale deep and slow exhale slow …inhale exhale… inhale exhale… inhale exhale… inhale exhale…drop your left hand on your left knee. Let the breath be normal and be with yourself for few seconds …beyond the body and mind …be calm and be straight. Now rub your palms… until they get warm… cover the eyes place your palm on your eyes relax your eyes slowly open your eyes in front of your palms look into your palms… Namaste thank you so much for joining my class… have a nice day… enjoy the day drink more water …eat more fruits and vegetables… do daily meditation at home… cam on… thank you…