The Perfect Vinyasa Flow Routine For Beginners

My name is Sophie and I am a fitness instructor and yoga instructor. I started doing yoga almost 10 years ago and absolutely love it. I have always struggled with my weight. Even in my early 20’s I tried different diets and had no success losing weight. I have come a long way with my yoga practice and have been able to help many others lose weight. I have put together a yoga flow that I practice and love and that I never miss.

A single pose is all it takes to start your day right. A quick  5-10 minute session in the morning can help you feel refreshed and energized for the rest of the day, and if you follow the flow  for the same  amount of time everyday, you’ll be feeling great and looking great in no time. Here is a  perfect  flow  routine for beginners.

If you’re a beginner, then chances are you’ve been spending hours a day sitting on your butt doing nothing. You could have been staring at your phone, watching TV, or chatting with friends, but that shouldn’t be the case. Instead, you should be getting your butt up from your chair and getting some movement.   If you’re in a bind and not sure where to start, you should consider using a flow routine.  A flow routine is a yoga sequence performed at a steady pace for a set number of minutes.  Because they are performed slowly, flow routines are great for beginners.

It may be difficult to comprehend all of the various yoga practices and pathways when you’re just getting started. Finding the route, or Marga, that speaks to the person requires research and self-reflection.

Sign up for our free 30-day yoga challenge here if you want to get into the habit of yoga. As you go through your practice, you will find its deeper and more personal significance.

Vinyasa yoga, a subset of Hatha yoga, is a popular modern approach.

A Vinyasa flow is like to a dance, with each physical movement linked to the breath and flow found in every posture and transition. The primary complaint or goal areas for many yoga novices are tight hips and shoulders. Because it is a heart opener that also works on the hips and shoulders, the flow below is ideal for beginners.

Table of Contents

Beginners’ Vinyasa Flow

1. Urdhva Hastasana/Upward Salute (Mountain Pose)

mountain-salute

Transition: Slowly inhale the arms up, palms facing up, to scoop all the energy around the body, then softly meet the palms above the head, then exhale the hands down to the heart center, repeat 5 times (slowing down each round if possible).

Half-Moon Salute 2. Urdhva Hastasana/Upward Salute

salute-half moon

Sway side to side slowly to open up the body, holding each side for a few breaths. When you’ve gotten back to center, exhale and bring your arms down to your heart’s center, then move into a forward fold.

3. Ardha Uttanasana/Standing Half Forward Bend (Forward Fold)

forward - half forward bend

Transition: Exhale your hands to your shins, thighs, or hips, and extend your spine from the tailbone to between your ears. Exhale and relax the legs and back, bringing the back into a forward fold.

Release the hands to the mat, bend the knees (if necessary), and take a stride back with the right foot, lowering the knee, putting weight on the left foot and right shin.

Utthita Ashwa Sanchalanasanasanasanasanasanasanasanasanasanasanasanasanasanasanasanasanasanasanasanasanasanasanasanasanasana

low lunge to flying high lunge

Transition from low lunge to high lunge by raising the back leg and inhaling the arms up and exhaling sweeping them back into flying arms (sternum leading, palms facing down approximately mat width apart by the hips). Inhale and raise the arms back up while lowering the rear leg to a low lunge position.

Rep 3 times, finishing with an inhale-arms up to the sky in a low lunge, then lowering the arms to the floor and returning to Plank (left foot will meet the right at the back of the mat).

5. Plank / Chaturanga Dandasana / Upward-Facing Dog / Downward-Facing Dog / Upward-Facing Dog / Downward-Facing Dog / Upward-Facing Dog / Downward-Facing Dog

plank to downdog

Transition: These four asanas, which are most strongly linked with Vinyasa Flow, form the basis of the flow. Spend some time in Plank, exhaling into Chaturanga, inhaling into Up Dog, and exhaling into Down Dog.

Slowing down the motions and discovering the juiciness of the body when it can inhale and exhale a bit more leads to the flow.

Utthita Ashwa Sanchalanasana variation/Flying High Lunge 6. Three-Legged Down Dog Anjaneyasana/Low Lunge

three legged to high lunge 2

Transition: For a low lunge, inhale high and exhale softly to sweep the right leg in-between the arms. Step 3 is repeated, but instead of releasing the arms to the floor at the finish, gently step up to a standing forward fold (left foot will meet right at the top of the mat).

7. Forward Fold (Uttanasana) Ardha Uttanasana (Standing Half Forward Bend)

forward - half forward bend

Transition to Mountain position by slowly bending the knees and lifting the arms in a skyward salutation.

8. Urdhva Hastasana/Upward Salute Tadasana/Mountain

mountain-salute

Transition: Continue folding forward after expelling hand to heart center.

Uttanasana (Forward Fold) and Ardha Uttanasana (Standing Half Forward Bend) are both variations of Uttanasana.

forward - half forward bend

Step back with your left foot and drop your knee, then shift your weight to your right foot and left shin.

Parivrtta Sanchalasana/Low Lunge Twist Pose 10. Anjaneyasana/Low Lunge Parivrtta Sanchalasana/Low Lunge Twist Pose

low lunge-twist

Inhale to raise the arms and exhale to lower them to the heart center in a low lunge. Then twist your spine such that your left arm touches your right leg, maintaining your chest elevated off the leg and your hands gently pressing into each other.

Hold for 2-3 breaths, then return to Plank by shifting the arms back to the center and releasing them to the ground (right foot will meet the left at the back of the mat).

11. Plank / Chaturanga Dandasana / Upward-Facing Dog / Downward-Facing Dog / Upward-Facing Dog / Downward-Facing Dog / Upward-Facing Dog / Downward-Facing Dog

plank to downdog

Anjaneyasana/Low Lunge Parivrtta Sanchalasana/Low Lunge Twist Pose 12. Three-Legged Down Dog Anjaneyasana/Low Lunge Parivrtta Sanchalasana/Low Lunge Twist Pose

three legged to low lunge twist

Transition: For a low lunge, inhale high and exhale softly to sweep the left leg in-between the arms. Step 9 is repeated, but at the conclusion, when the arms are released to the floor, gently step up to a front fold standing position (right foot will meet left at the top of the mat).

13. Ardha Uttanasana/Standing Half Forward Bend Uttanasana/Forward Fold

forward - half forward bend

Transition to Mountain position by slowly bending the knees and lifting the arms in a skyward salutation.

14. Mountain Pose Garudasana/Eagle Pose Tadasana/Mountain Pose Tadasana/Mountain Pose Tadasana/Mountain Pose Tadasana/

mountain-eagle

In Eagle position, maintain your hips square like headlights as you transition. The right arm is beneath the left arm while the right leg is over the left thigh, and vice versa on the other side. On each side, take 5 deep breaths.

Mountain Pose with Prayer Hands: 15. Urdhva Hastasana/Upward Salute

salute-mountain pose

To finish the exercise, bend your head after exhaling hand to heart center. You may choose to stop here or continue building a flow of your own design.

Additional Suggestions

This is a beginner-friendly Vinyasa flow practice that begins and ends with Tadasana. The possibilities for modifying and creating a new flow are limitless from here! The key takeaways: begin in a balanced position that encourages openness in the front, back, and sides.

Try to maintain both sides of the body balanced by doing the same thing on each side and accepting that, despite your best efforts, neither side is perfectly equal.

A pleasant reminder to exercise self-compassion: although though we honor the heart center in the centre of the chest, the heart is typically on the left side of the body physically. Things seem a bit different on the inside than they do on the outside, so go with the flow with patience and compassion.

Please feel free to post comments or questions once you’ve finished practicing.

In my view, yoga is one of the best methods to develop a strong core, a stable and flexible body, and get all of the benefits of a regular exercise routine without the hefty time commitment. There is so much to learn and explore in the world of yoga. It’s easy to get caught up in the hype surrounding yoga, and to feel like you have to master poses and styles before you move on to the next level of practice. This, as I’m sure you’ve already heard, is far from the truth.. Read more about vinyasa flow sequence pdf and let us know what you think.

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Vinyasa yoga is a type of yoga that is practiced in a flowing sequence. It is not recommended for beginners as it requires the practitioner to be able to maintain balance and focus on the breath.”}},{“@type”:”Question”,”name”:”What are the correct order of poses in a Vinyasa?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:”
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Frequently Asked Questions

Can a beginner do vinyasa yoga?

Vinyasa yoga is a type of yoga that is practiced in a flowing sequence. It is not recommended for beginners as it requires the practitioner to be able to maintain balance and focus on the breath.

What are the correct order of poses in a Vinyasa?

The correct order of poses in a Vinyasa is 1, 2, 3, 4.

What is a good yoga routine for beginners?

A good yoga routine for beginners would be to start with a beginners yoga class.

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