Asthanga Vinyasa Yoga: Definition, overall 30 benefits and tutorials

What is Vinyasa yoga?

Asthanga Vinyasa Yoga: Definition, overall 30 benefits and tutorials

Vinyasa Yoga Definition-

It is a much more dynamic yoga style that is focused on synchronizing breathing with body movements to create a balance between strength and relaxation. 

Vinyasa yoga contemplates the realization of the asanas of Hatha yoga (the most traditional type of yoga), but instead of maintaining each posture for a few seconds, one must pass from one asana to another in a fluid way. Vinyasa is a moving meditation.

Vinyasa yoga allows you to work all the muscles and organs of the body and stimulates cardiovascular effort. Breathing is the fundamental key to a successful Vinyasa class and the yogi master is responsible for indicating when to inhale and when to exhale during each of the movements. 

This style of yoga allows the body to be fully oxygenated during physical exertion, since the air is not contained, on the contrary, it must flow at the rate of each asana.

Vinyasa is a Sanskrit word that means “connection” and refers to the bond that is created between the body and the mind through proper breathing. Vinyasa yoga is also known as Vinyasa Flow and its practice is very popular in the West.

Who can practice Vinyasa yoga?


Vinyasa Yoga for beginners– This discipline, like most types of yoga, can be practiced by each person regardless of their level of experience. In view of the fact that it is a very dynamic yoga, it is recommended that if you have never done yoga, attend a Hatha yoga class first so that you become familiar with the discipline, know what the postures are like and what this lifestyle consists of. You can join a nearby yoga classes just by searching Vinyasa Yoga near me.

If you have done yoga before and are encouraging yourself to attend a Vinyasa yoga class it is important that during practice you do not feel pressured to go to the same level as the other attendees, it is essential that you keep your breathing rate, but also that you respect your physical endurance and don’t press yourself. 


At the beginning of the class, tell the yogi master that it is your first time doing Vinyasa. At the beginning it can be difficult to get used to the rhythm of breathing, but then everything starts to flow. The experience comes with practice.

It is also important that, if you have recently suffered any type of muscle injury, fracture or bodily injury, consult with your doctor if you can perform this type of yoga. Vinyasa, being a more active style than traditional yoga, requires the good condition of the muscles, ligaments, joints and tendons to fluently perform each of the asanas.

10 benefits of Ashtanga Vinyasa yoga for your health


1. Improvement of mobility, flexibility and elasticity

Regular practice of Ashtanga yoga will give your day-to-day movements an unknown breadth The reason is that the joints are unlocked, the muscles are elongated and your ligaments will reach levels never before imagined by you. Regardless of the age with which you start practicing, your level of elasticity will improve.

2. Increase of muscle strength and power

Let me clarify it that practice of Ashtanga Yoga requires one to use himself thoroughly to maintain the rhythm of positions oor asanas and also the transitions between them. Our muscles will really strengthen and tone without the need to lift weights.

3. Increase in balance and control

Many of the asanas require that we be 100% concentrated for proper execution and that we have our balance well tuned. Postures like Uttitha Hasta Padangusthasana will test us in this regard.

4. Movement accuracy and alignment

Through the repetition of the asanas day by day, week after week, we will move through our practice in a fluid and graceful way. In this way soon your movements will change becoming more elegant and dynamic, in short: more effective.

5 . Better posture and elimination of back pain

The secret is the sum of several ingredients:

  • The opening of our pelvis.
  • The increased mobility of our vertebrae.
  • The toning of our central nervous system through flexions and back extensions, as in Adho mukha savasana and Urdhva mukha savasana.
  • The strengthening of the back muscles.
  • A better tone of the abdominal muscles.

6. Improvement and control of respiratory function

We learn to have an effective and conscious breath through Pranayama which is also knnown as Control of Prana: vital force for breathing in Sanskrit. In addition to that, we can modify it with some practice and  we can relax, activate, cool, get ready to meditate, etc using different techniques.

Some asanas are indicated to strengthen the lungs and the respiratory system in general.

7. Multiple benefits for internal organs

In Ashtanga Yoga we have countless asanas to improve the function of our internal organs. We can cite an example here- we have Paschimottanasana,to improve constipation ,that increases blood flow in the abdominal area and by tango improves gastric function. 

In fact, every asana has a specific function that improves certain muscles and organs, including the heart.

8. Strengthening of the immune system

Through the lymphatic system and the cleansing of the sweat glands, your health will be protected.

There are many asanas in which there are torsions and these are responsible for our lymphatic system to work like a charm. The high sweating that is achieved with the practice of this vigorous modality of Yoga is another factor that boosts your immune system. In this way, I would be almost guaranteed that next winter you won’t get a constipation.

9. Improvement of mental functions

The phrase “A sound mind lies in a sound body” here works like a charm. And the binomial body and mind, so fashionable in western fitness circles, is something that Hindu tradition has known for thousands of years through yoga.

Through the 5 senses perception, concentration, attention – such mental functions improve for several reasons:

  • Better oxygenation of the system for more effective breathing.
  • Sirsasana or Salamba Sarvangasana etc- such inverted positions help the brain receive a better blood supply.
  • When doing physical exercise, we secrete endorphins (the hormones of happiness), this “Dopping” will make you happy to return to the mat for your practice.

10. Improvement of the circulatory system and heart muscle

Ashtanga Yoga is a gentle exercise for your heart. Although at the beginning it can be very hard and difficult to follow, we will never put our pulsations reaching the range called “Aerobic”. Therefore we will not force the machine.

Another benefit to your circulatory system is investments. We have a multitude of asanas where the legs rise above the head. These positions help your heart to pump blood more easily to the brain and therefore optimizes blood circulation, improving the feeling of tired legs and deflating ankles.

Vinyasa yoga, overall benefits for your whole body (Asthanga Yoga Description)

  • One of the best benefits of Vinyasa yoga is that it increases the muscular flexibility of the whole body, allowing you to perform any type of asana and movement better and better.
  • It is a style of strength training, therefore, increases muscle mass throughout the body.
  • Being a cardiovascular discipline, it helps in the fat burning process.
  • This type of yoga fatigue and tense the muscles through the asanas of foot, the investments and the back inclinations.
  • Having more flexible and moving muscles eliminates the tension that is concentrated in the joints, ligaments and tendons, which helps prevent all types of injuries, cramps and spasms.
  • It helps relieve anxiety, stress and mental fatigue.
  • The constant movement from one asana to another allows to eliminate the permanent thoughts that may be affecting the concentration.
  • It allows to relax the central nervous system.
  • The Vinyasa yoga breathing method helps to silence the mind and purifies the brain.
  • Among the benefits of Vinyasa yoga, it stands out that it prevents heart disease.
  • Detoxifies the body so that the organs work better.
  • It considerably improves the quality of sleep.
  • It reduces physical pain and increases body coordination and balance.

Vinyasa Yoga Tutorials


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