- Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.
- Shift your weight forward and lower your body down to the ground, keeping your elbows close to your sides.
- As you inhale, press into your hands and lift your chest up into a cobra pose.
- Exhale and push back into downward-facing dog, lifting your hips up and back.
- From downward-facing dog, step your right foot forward between your hands and come into a low lunge.
- As you inhale, lift your torso up and raise your arms overhead into a high lunge.
- Exhale and bring your hands down to the ground, stepping back into downward-facing dog.
- Repeat the sequence on the other side, stepping your left foot forward into a low lunge and lifting up into a high lunge.
- Continue flowing through this sequence, moving with your breath.
Vinyasa Form & Visual
- Strengthens the legs, glutes, and core muscles
- Improves balance and stability
- Increases flexibility in the hips and legs
- Helps to improve posture
- Can be done anywhere with no equipment needed
- Can be modified to increase or decrease difficulty
Vinyasa Muscles Worked
Vinyasa Variations & Alternatives
- Vinyasa flow
- Power vinyasa
- Slow vinyasa
- Vinyasa with weights
- Vinyasa for beginners