Vinyasa Flow Sequences for Beginners | Helen Krag


Vinyasa Flow Yoga is a common style of Western yoga combining breath and movement. Helen shares a bit more about Vinyasa flow, what it is and how to get started as a beginner.

Vinyasa is a contemportaty yoga style that combines movement from one asana (pose) to another, guided by the flow of the breath. Read on for some Vinyasa flow sequences for beginners.


Vinyasa keeps you on the move, which can develop greater cardiovascular fitness. Other physical benefits from practising regularly include: 

  • Becoming stronger 
  • Feeling more toned 
  • Improving flexibility in the joints  
  • Enhancing balance and coordination
  • Deeper breath and awareness of breath

You may also notice mental and emotional benefits such as: 

  • Relief from stress   
  • An uplift in mood 
  • A feeling of greater resilience.  

Read Nadia Gilani‘s take on The Sun Salutation, a key part of the vinyasa flow sequence, and how it can help restore sanity and healing in a world that may feel hostile or just plain difficult. 

“Vinyasa has three parts: arising, abiding, and dissolving. And the dissolving of one thing is the arising of the next.”

Cyndi Lee, author of ‘Be Happy: A Memoir of Love, Yoga and Changing my Mind’ 

Vinyasa mirrors patterns in nature such as the ebb and flow of tides or the cycle of the seasons. As we move through a vinyasa flow sequence we are invited to cultivate awareness in the body and the breath, creating a closer connection between the two. Perhaps in doing so we can become more at one with the cycles of nature. 


Our three top tips:  

  1. Before you start, notice what’s going on in your mind and body. How could this influence the way you approach your practice?  For example, feeling jittery? Try focusing on finishing each pose before you move onto the next one and resist any temptation to ‘flit’ from one to another.
  2. Pay attention to your breath. As a rule of thumb, aim to inhale when opening or unfolding the body or raising the arms. Exhale to close or fold the body, or when lengthening/extending the spine
  3. Allow time at the end for Savasana (Corpse Pose) which will enable you to integrate the benefits of your practice, smoothing the transition into the next part of your day.

Above all, embrace the flow and enjoy the feeling of empowerment as your body moves through the vinyasa sequence. 


If you’re new to vinyasa flow, check out Vinyasa Yoga Flow for Every Body with Kate Walker

Feel better all over with this accessible and easy-to-follow vinyasa flow sequence. It guides you through twists, backbends, forward bends, hip work and shoulder work. 

Everyday Essentials with Lucy McCarthy is a 101 of the essential yoga poses for a healthy, balanced, daily yoga practice. The class mobilises the spine in all directions and is perfect for essential, daily health and wellbeing. Prepare to feel strong, open and uplifted.  

A key component of vinyasa flow sequences is the transition between poses. These are as important as the poses themselves and need to be safe as well as smooth and seamless. This short Vinyasa Tutorial with Dylan Ayaloo reminds us of what is important. 

Ease into Your Morning: Side Bends and Breath Work with Margi Young is a luscious, evenly-paced slow vinyasa flow. Perfect to start the day and equally a great class after driving or travelling. It will awaken and enliven the whole body. 

Morning Flow for Lightness and Ease with Vanessa Michielon is a beautifully sequenced well rounded vinyasa yoga class with a focus on the shoulders and hips. It comprises standing poses, balances, supported floor-based postures and a guided breathing meditation.  


We’ve already mentioned one of the most common vinyasa flow sequences – Surya Namaskar, or the Sun Salutation. This is made up of a series of poses that you transition through with the breath.

Focus on precision and alignment in this 4-minute Sun Salutation Tutorial with Sylvia Garcia  

Then you’ll be ready for this Sun Salutation Flow with Clive Fogelman, a class based on the classic sun salutations that will offer variations and options for the traditional vinyasa flow sequence.

Then you’ll be ready for this Sun Salutation Flow with Clive Fogelman, a class based on the classic sun salutations that will expand your options for vinyasa flow traditions. 

Enjoy flowing and let us know how you get on and what your favourites are!

Author: Helen Krag. Helen is a health and wellness enthusiast; observer of human behavioural change; yoga teacher trainee; passionate traveller; and lover of the outdoors.


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