This exercise requires performing a series of yoga poses in a flowing sequence, synchronized with the breath. It is a dynamic and physically challenging practice that aims to build strength, flexibility, and mindfulness.

Muscle Group

Equipment Required

Vinyasa Instructions

  1. Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.
  2. Shift your weight forward and lower your body down to the ground, keeping your elbows close to your sides.
  3. As you inhale, press into your hands and lift your chest up into a cobra pose.
  4. Exhale and push back into downward-facing dog, lifting your hips up and back.
  5. From downward-facing dog, step your right foot forward between your hands and come into a low lunge.
  6. As you inhale, lift your torso up and raise your arms overhead into a high lunge.
  7. Exhale and bring your hands down to the ground, stepping back into downward-facing dog.
  8. Repeat the sequence on the other side, stepping your left foot forward into a low lunge and lifting up into a high lunge.
  9. Continue flowing through this sequence, moving with your breath.

Vinyasa Form & Visual


Vinyasa Benefits

  • 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

  • Triceps
  • Chest
  • Shoulders
  • Core
  • Quadriceps
  • Hamstrings
  • Glutes

Vinyasa Variations & Alternatives

  • Vinyasa flow
  • Power vinyasa
  • Slow vinyasa
  • Vinyasa with weights
  • Vinyasa for beginners