The Complete Guide to Vinyasa Yoga for Beginners

vinyasa yoga for beginners

Yoga has long been helping people enjoy good physical, mental, and emotional health. This ancient art helps you live a life with less worry and more happiness. With time, yoga has transitioned into numerous styles like Hatha, Ashtanga, Kundalini, and Jivamukti among others. One of these is Vinyasa yoga for beginners. Never heard of it? Don’t worry! Yoga experts are here to help you with that.

Let us first understand what the word Vinyasa means.

Vinyasa Yoga – A Brief Intro

The word Vinyasa comes from the Sanskrit language and means to place in a sacred manner. In terms of practicality, Vinyasa refers to any movement you do with mindfulness and in a methodical fashion. Such a movement helps you create the perfect atmosphere to enter a state of meditation and devotion.

According to modern yoga, Vinyasa stands for movements that link different asanas together to form a dynamic sequence in a yoga class. In other words, you “flow” from one yoga asana to the next without too much hassle.

Do you know that Vinyasa yoga has a common link with another popular yoga style? Read below to know the answer.

The Vinyasa Ashtanga Link

The majority of modern-day Vinyasa yoga for beginners is based on the style of yoga known as Ashtanga Vinyasa yoga. This yoga style was taught by T. Krishnamacharya and later propagated by his student, K. Pattabhi Jois.

In Ashtanga Vinyasa yoga, the majority of yoga poses are linked together by a sequence of movements usually based on the Sun Salutations.

You might ask –

What is the Difference Between Vinyasa Yoga for Beginners and Ashtanga Yoga?

As stated above, the majority of Vinyasa yoga for beginners is based on the Ashtanga Vinyasa style of yoga, shortly known as Ashtanga yoga.

Keeping that in mind, given below is the difference between Vinyasa and Ashtanga yoga.

Ashtanga Yoga

This style of yoga uses a fixed sequence of postures that you practice every day. With time, the sequence is extended pose by pose when the teacher feels you are ready for it. As the sequence is fixed, you are expected to memorize it and perform it by combining deep breathing.

Also Read:- Morning Yoga For Beginners

Vinyasa Yoga

On the other hand, Vinyasa yoga for beginners always takes place in a teacher-led class-based format. The yoga teacher builds a new sequence every time to help you work on specific body parts.

Now, let us look at how vinyasa yoga benefits you.

Health Benefits of Vinyasa Yoga for Beginners

Given below are four benefits of Vinyasa yoga for beginners style.

1. Excellent Cardiovascular and Respiratory Health

Vinyasa yoga is one such yoga style that offers your body an excellent cardio workout. When you practice the Vinyasa yoga for beginners sequence at a fast speed, it increases your heart rate and leaves you sweating.

Moreover, since the focus of a Vinyasa yoga class is on smooth and deliberate movement, it exercises the diaphragm which increases your lung capacity.

2. Helps with Weight Loss

If you have been practicing Vinyasa yoga for some time, you would consider changing your daily diet, habits, and behavior to suit the practice. However, it is also the intensity at which you practice Vinyasa yoga that helps you sweat a lot.

Remember, Vinyasa yoga is an intense and athletic form of yoga that helps you lose weight when done in combination with a highly nutritious diet.

3. The Flow State

Do you know that Vinyasa yoga for beginners is also known as a form of moving meditation? Yes! It might be a yoga style but does require a good amount of focus while practicing the numerous body movements and transitioning from one asana to the next. All this results in what is known as the “flow state”.

The flow state is a state of mind where you are intensely focused on the present moment and not worrying about the past or future. In the long run, entering this state helps you keep depression and anxiety at bay.

Also Read:- Kundalini Yoga For Beginners

4. Builds Discipline and Focus

Vinyasa yoga requires you to combine body movement with the right breathing technique. It is what helps you build intense focus which can only come from its daily practice. At the same time, it helps you follow a disciplined lifestyle.


Do you want to build a solid focus and discipline? Refer to this guide to know Vinyasa yoga for beginners and its numerous benefits. You can also enroll in a certified yoga school to learn this yoga style under an expert’s guidance.

Now, let us check out some of the commonly asked questions regarding the Vinyasa yoga style.

Vinyasa Yoga FAQs

1. What is Vinyasa Yoga?

Vinyasa is a style of yoga, which is also known as “flow” yoga. This yoga form includes combining different yoga postures such that you transition from one to another in a fluid motion.

2. How Can Vinyasa Yoga Help Me Stay Fit?

The Vinyasa yoga style adds some dynamism to the traditional yoga asanas. You combine flowing body movement with deep breathing in between two poses. The entire focus during this yoga style is how you inhale and exhale while transitioning from one yoga asana to the next.

3. What Are The Other Benefits of Vinyasa Yoga Practice?

Yes! Daily practice of Vinyasa yoga offers you a full-body workout. Apart from this, the benefits you get from this yoga style include:

  • More strength
  • Improved flexibility
  • Great cardiovascular workout
  • Calms the mind
  • Improves sleep quality
  • Increases self-awareness

4. How Many Calories Does a Session of Vinyasa Yoga Burn?

One session of Vinyasa yoga can help you burn 180 to 450 calories. It also depends on the intensity of the session. With more lean mass, it will be easy for you to lose weight without much effort. The reason that more muscle mass increases the metabolic rate and helps you burn more calories.

5. I Am New to Yoga. Should I Try Vinyasa Yoga?

As a beginner, you should enroll in slow flow Vinyasa classes. This is also a fun yoga style which is easy for beginners. The teacher would only increase the intensity once you are done with the basics.

6. How Can I Become A Certified Vinyasa Yoga Teacher?

To become a certified Vinyasa yoga instructor, the primary requirement is to accomplish the 200 hour yoga teacher training program. Moreover, apart from the theoretical and practical lessons you have to showcase the ability to teach this yoga style to others. To increase your chances of working as a Vinyasa yoga teacher make sure you register with Yoga Alliance after the training.

7. How Many Days Should I Practice Vinyasa Yoga?

In an ideal scenario, Vinyasa yoga should be practiced at least 3 to 5 times per week. It helps your body get the necessary rest in between. The muscles also get enough time to relax and heal any tears sustained during the session. Make sure you enroll in a certified yoga school to learn this yoga style.

Read More:- Vipassana Meditation For Beginners