Flow Yoga: Beginners Information and Poses

Flow yoga or as it is popularly known as Vinyasa, has recorded the highest number (over 1000) of benefits and uses. Flow yoga has gained both universal love and popularity from yoga practitioners. Flow yoga combines and perfects a smooth sequencing flow continuously moving from one pose to the next. The uniqueness of the flow yoga is the breathing which is synchronized to every movement made and every pose taken. Flow yoga is used to maintain good health, enhance mental health and ensure that a proper physical exercise routine is maintained.

Benefits of Using Flow Yoga

The benefits arising from Flow yoga are almost limitless and below are just a few of these benefits.

1. Health benefits

Yoga in its entirety is known for numerous health benefits, and Flow yoga is one of the most practiced forms. Due to the synchronized breathing, Flow yoga is able to maintain and control blood pressure and increase the enhancement of bone density. Increasing flexibility in your joints due to the stretches, reducing or maintaining weight while still increasing strength are important secondary benefits.

2. Relaxation

Flow yoga enhances your relaxation for both mind and body. The constant movement, stretching and pose flows aid blood flow and increases the oxygen intake of the body. Increased oxygen intake ensures your brain is able to operate at a high level while every part of the body receives freshly oxygenated blood. This, in turn, results in optimal relaxation and a sense of well-being that flows through your entire system.

3. Emotional stability

Anger and mixed emotions may cause your health to deteriorate. Flow yoga instills a level of calmness, and in turn, help you to maintain a level of emotional stability that helps even in days when things do not go well. Maintaining a constant routine and schedule of yoga in your daily lifestyle will improve control and stability of emotions.

4. Performance in sports

For athletes both in professional and hobby sports, flow yoga will help you elevate and improve performance. After a long day of training, flow yoga is able to help you stretch and calm your nerves while still helping you avoid injuries that arise from muscle strain.

Why Flow Yoga Is Preferred Over Other Yoga Styles

Flow yoga is preferred as compared to other yoga styles due to its incorporation of all movements. Flow yoga is a yoga style designed for those who are in good health and are just looking for a challenge in their daily schedule. If you are looking to maintain and improve your health in a relatively fun and adventurers yoga then flow yoga is the perfect fit for you.

Other yoga styles are designed to meet an expectation or need of a particular group, which varies from athletes, health challenged individuals such as people who may have arthritis, stroke, chronic diseases or injuries. Flow yoga is designed for all Yoga levels, from beginners to advance healthy people incorporating movements breath sequences and much more that are beneficial.

International Journal of Yoga: Exploring the therapeutic effects of yoga and its ability to increase the quality of life.

Who Should Use the Flow Yoga Style

Flow yoga is designed for both beginners looking to try out yoga and experts who have perfected the art. Both men and women are users of the Flow Yoga method. The flow yoga system is designed to allow both to be able to perform the various movements perfectly. Various professions from the construction workers to the CEO’s and managers can take it up and will help maintain or improve their overall health.

Those with various medical conditions including high or low blood pressure can take up flow yoga but under the close supervision of an experienced yoga trainer.

Let It Go Yoga Flow – Yoga With Adriene

The Quickest Way to Get Started With A Flow Yoga Program

Yoga, in general, has been termed as being relatively expensive for many. But there are a few ways you can get started without a large increase in your budget. The first way is to take advantage of introductory offers given by various classes or trainers. This is where a class of 15 days can be offered for $25. This will aid you to be consistent and also pay less for more. Many Gyms also offer free Yoga and other classes as part of your monthly membership. This will give you access to other activities such as swimming, whirlpool, sauna and more.

The next step is to find a good class and a teacher who will not just stick at the front giving commands but will go round the class and advise you on how to adjust to meet the flow yoga’s expectation for maximum effect.
Also, a good teacher will treat you as a beginner and will not scold or get angry when you don’t perfect the moves but will advise you, encourage, and motivate you to reach your peak.
Last but not least turn up to class, be comfortable and allocate enough time to finish the class. In no time you will perfect flow yoga and appreciate the full benefits.

8 Move Sequence Of Flow Yoga Poses

1 Downward Dog

‥ From Table position, tuck the toes under, press into the hands and begin to lift the hips up towards the ceiling.
‥ Spread the fingers wide apart with the middle finger facing forward, and the palms shoulder-width apart. Press the out through the fingers and edges of the hands.
‥ Using straight (but not locked) arms, press the hips up and back reaching the chest towards the thighs. Lift up through the tailbone to keep the spine straight and long.
‥ Have the feet are hip’s width apart with the toes facing forward. Press the heels into the floor feeling a stretch in the back of the legs. The legs are straight, or you can have a small bend at the knees to keep the back flat.
‥ Let the head and neck hang freely from the shoulders or look up at the belly button.
‥ Breathe and hold for 4-8 breaths.
‥ To release: bend the knees and lower the hips back to Table position, or come all the way down to child pose

2 Runners Lunge

‥ On your hands and knees in Table pose, step the right foot forward between the two hands, with the knee directly over the ankle. Tuck the back toes under and straighten the back leg.
‥ Press the palms, fingers or fists into the floor to lift the crown of the head up towards the ceiling. Roll the shoulders down and back and press the chest forward. Look straight ahead with the chin parallel to the floor.
‥ Extend the back leg by pressing the heel towards the floor and by pressing the back of the knee up towards the ceiling. Relax the hips and let them sink down towards the floor.
‥ Breathe and hold for 2-6 breaths.
‥ To release: Lower the left knee down and slide the right knee back into Table or step the right foot back into Downward Facing Dog.
‥ Repeat on the other side.

3 Warrior 1

‥ From High Lunge pose with the right knee bent, engage the legs to ground down through the feet and inhale the hands up to the bent knee. Use the arms to draw the torso back slightly. Make sure the right knee is directly over the right ankle.
‥ Bring the hands to the hips and square the hips and the shoulders to the front wall. Relax the shoulders down and draw the shoulder blades towards the spine to open the chest.
‥ Inhale the arms over the head in an H position with the palms facing each other or bring the palms together crossing the thumbs, or interlace the fingers together and point the index finger up. Keep the shoulders relaxed and the chest lifted.
‥ To go deeper, bring the palms together and carefully arch back and look up towards the ceiling.
‥ Inhale deeply into the belly and chest, exhale press into the feet, fingers, and crown, feeling your body expanding out in 5 directions.
‥ Keep breathing and hold for 3-6 breaths.
‥ To release, exhale and lower the hands down to the floor.

4 Warrior 2

‥ From Five Pointed Star, turn the right toes to the right wall and bend the right knee directly over the right ankle.
‥ Turn the hips and the shoulders towards the front and reach out through the fingertips, reaching towards the side walls. Turn and look at the right middle finger.
‥ Press into the feet, keeping the legs strong. Sink the hips down towards the floor, and reach the crown of the head up to lengthen the spine. Relax the shoulders down and back, pressing the chest forward.
‥ Breathe and hold for 3-6 breaths.
‥ To release: straighten the legs and turn the feet forward coming back into 5 pointed star.

5 Reverse Warrior

‥ From Warrior II pose (with the right knee bent), bring the left hand down to rest on the left leg. Inhale the right arm up towards the ceiling, and reach the fingers away from each other. Look straight ahead or up at the ceiling.
‥ Keep the right knee bent, pressing into the feet with the legs strong. Sink the hips down toward the floor and relax the shoulders.
‥ Breathe and hold for 2-6 breaths.
‥ To release: inhale the arms parallel to the floor coming back into Warrior II.
‥ Repeat on the other side.

6 Warrior 3

‥ From Warrior II pose (with right knee bent), bring the right elbow down to the right knee and inhale the left arm up towards the ceiling and then exhale the arm over the ear, making a straight line with the left side of your body.
‥ Keep the right knee bent directly over the ankle, sink the hips down towards the floor, and reach the left fingers away from the left foot.
‥ Breathe and hold for 3-6 breaths.
‥ To release: inhale and reach the left fingers up and back into warrior II or straighten the legs coming into 5 pointed star.
‥ Repeat on the other side.

7 Triangle

‥ From a standing position with the legs 3 feet apart as in Five Pointed Star, turn the right toes to the right wall and the left toes slightly inwards. Inhale and press the left hip out to the left as you slide both arms to the right parallel to the floor.
‥ Exhale and rotate only the arms, raising the left arm up and resting the right hand on the right leg, with the palms facing forward.
‥ Press into the feet, pull up the knee caps, keeping the legs strong. Reach the fingertips away from each other, bringing the arms into one straight line with the shoulders stacked on top of each other. Press the left hip forward and the right hip back.
‥ Breathe and hold for 3-6 breaths.
‥ To release: inhale and reach the raised hand up towards the ceiling as you press down to the feet using the whole body to lift back into 5 pointed star.
‥ Repeat on the other side.

8 Half Moon

‥ From High Lunge with the left foot forward, inhale and step forward into the left foot, straightening the left leg. Straighten the right leg up parallel to the floor.
‥ Staring at a point on the floor, place the left palm directly under the left shoulder and carefully bring the right hand to the right hip. Roll the right hip up and back, so the hips face the side wall.
‥ Inhale the right fingertips up towards the ceiling. Turn the head to face the side wall. Work on turning the whole torso to face the side wall.
‥ Breathe and hold for 3-5 breaths.
‥ To release: exhale and slowly bring both hands back to the floor and step the foot back into High Lunge.
‥ Repeat on the other side.

Click On The Images To View A Few Similar Posts