Essential Vinyasa Yoga Poses On The Go
Vinyasa yoga offers a variety of movements that are just as good for the body as they are for the mind. It’s a common misconception that you have to be in a teacher-led yoga class get that blissed-out feeling you find in savasana at the end of a really great vinyasa yoga class. You can tap into that magic at home and on the go. Here is a list of some of the best vinyasa yoga poses to get you inspired, mindful, and blissed out.
1. Extended Child’s Pose
Extended child’s pose works wonders for releasing tension in the back, shoulders, and neck. It also is a great hip opener. Not only this, but it gives your mind a break as you breathe deep and release stress in the process. You can drop down into this yoga poses at any time in the day, even if you don’t have time for a full vinyasa flow.
Instructions for the pose:
Come to all fours. Bring your big toes together, and send your knees out wide. Sink your hips back toward your heels, and drop your head down into the mat. Lengthen your arms out in front of you, palms facing down. Or, you can do just child’s pose by zipping your legs together instead of bringing them out wide then laying your arms to your sides next to your thighs. Connect with the natural rhythm of your breath for either pose.
2. Cat-Cow Pose
Cat-cow pose connects your movement and your breath. It’s also a gentle way to strengthen your core and increase spinal mobility. If you sit for long periods of time for work or something else then this is a great motion to go through as it gets your spin moving and is great for your joints.
Instructions for the pose:
Come on to your hands and knees with your shoulders are stacked over your wrists and your hips are over your knees. Push the tops of your feet and shins into the mat to lift your low belly and lengthen your low back as you raise your heart up towards your spine.
Inhale deeply as you lift your tailbone and bring your heart up towards the sky for cow pose. Exhale. Scoop your belly, puff up space between your shoulder blades, roll your tailbone in, and tuck your chin for the cat.
3. Downward-Facing Dog
Downward-facing dog is one of the key vinyasa yoga poses. It is grounding and energizing, so it opens up the areas where we get tight: the shoulders, hamstrings, and calves. It’s also incredibly strengthening for the arms, back, core, and legs. As it switches up our perspective by bringing us upside down, we find a further connection with our breath and an open mind.
Instructions on pose:
Starting on your hands and knees, inhale and curl your toes. Exhale lift your hips high to the sky and extend your legs. Root your palms firmly into the mat. Draw your chest closer toward your thighs, tuck your lower belly in toward your spine, and bend your knees as much as you need to so you’re not forcing it. Lower your heels down toward the mat as far as you are able to, don’t push past your physical boundaries as this can lead to strains.
4. Forward Fold
Forward fold releases tension in your back as it also opens up the hamstrings without putting pressure on your wrists, shoulders, or neck. It also relieves stress and calms the nervous system.
Instructions for the pose:
From downward-facing dog, inhale and bend your knees deeply. At the end of your exhale, take a giant step to the top of your mat for a forward fold. Keep your feet hip-distance apart and parallel. Drape your upper body over your thighs. Reach your fingertips toward the floor.
Take it deeper by bringing your weight into the balls of your feet. Bend your knees as much as you need to. Drape your torso over your thighs and release everything. Take five long, slow, deep breaths.
5. Mountain Pose
Mountain pose is all about improving posture. This reinforces a long, neutral spine and a strong core.
Instructions for the pose:
From forward fold, inhale and push your feet actively into the mat and roll all the way up to standing as you sweep your arms up overhead. Bring your palms to face each other, spread your toes, and press all four corners of your feet into the floor. Lift your kneecaps so your quads are engaged. Allow your tailbone to be heavy as you zip up through your low belly. Position your head over your heart, heart over your hips. Knit your ribs in as your shoulders relax down your back.
6. Plank Pose
Plank pose works your entire body all at once. You’ll feel this in your arms, shoulders, back, abs, glutes, and legs. Like mountain pose, the plank is a vinyasa yoga pose known for improving posture.
Instructions for the pose:
From mountain pose, exhale and float down into forwarding fold. Inhale, halfway lift, and bring your palms to your shins and gaze down at your mat. Exhale, plank pose. Plant your hands shoulder-distance apart on your mat, and step your feet back. Keep your spine straight and flat with humping your hips in the air.
7. Upward-Facing Dog
The benefits of this vinyasa yoga poses include opening up the chest and strengthening the arms, shoulders, and abs.
From low plank, inhale, flip your feet, and press the tops of your feet into the mat as you bring your hips down and lift your heart towards the sky with legs extended straight behind you. Extend your arms straight and long with palms on the mat, and stack your wrists, elbows, and shoulders in one line. Keep your hips, thighs, and knees lifted off your mat.