Vinyasa
Vinyasa is a dynamic style of yoga that links breath with movement. It involves a series of poses performed in a flowing sequence.
- Begin in a standing position, grounding your feet.
- Inhale and raise your arms overhead, lengthening your spine.
- Exhale and fold forward into a forward bend.
- Step or jump back into a plank position.
- Lower down into a push-up, then flow into upward-facing dog.
- Transition into downward-facing dog, holding for several breaths.
How to perform the Vinyasa
- Set up. Set up in a stable, balanced starting position appropriate for the Vinyasa using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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