Relaxing Core Flow

Here's a way to work your core muscles with no effort. This relaxing Vinyasa Yoga sequence works your core and makes you feel great. In addition to this film, below are some suggestions for toning the whole body with an easy routine.

5 Starter Vinyasa Flow Exercises

Learning to breathe and coordinate poses, simultaneously, is a feature of Vinyasa Yoga. Starting with basic movements and transitioning to a new pose is no easy feat for the beginner. Here are a few positions that can be practiced in order to feel the flow as you enter the world of Vinyasa.

Cat-Cow Stretch

Standing on a yoga mat, with arms at sides, exhale all breath from lungs. As you inhale, raise the arms above the head while arching the back and bring your hands together with fingertips pointing toward the sky. Exhale as you return arms to sides.

Chair

Moving into the cat-cow stretch, keep arms above the head and sit back and down as if there were a chair behind you. Move the weight to your heels as you decline, exhaling as you go.

Tree

With hands at sides and all breath exhaled, slowly move arms above the head while bringing one leg, foot against extended leg, up as you move. Inhale while your arms and leg are moving.

Triangle

Stand with legs spread. Spread arms straight out from sides. Twist your hips to allow one hand to reach down and place your palm on the floor behind your ankle. Keep the other arm outstretched. You will have to slide your leg in order to accomplish this. Exhale as you reach this pose.

Downward Facing Dog

In an upright position, place your hands, palms down, on the floor in front of you. Make a triangle with your body and slowly walk your palms toward your body. In the beginning, you may have to bend the knees in order to perform this exercise.

These movements may sound simple, but each one works different areas of the body. Together with proper breathing and changing poses, you may find that Vinyasa Yoga is the best routine to practice. Once these beginner poses have been mastered, advanced poses can be learned and performed.

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