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Titled: Steps for Performing Vinyasa Yoga Get the Yoga category RSS Feed 
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Steps for Performing Vinyasa Yoga
Article Summary: Breathe normally but more deeply and vigorously than usual throughout the sequence to increase your body temperature, rid your lungs of stale air, and increase oxygen levels to your blood (and raise your metabolic rate).
Slowly increase the pace of this vinyasa as you progress. Start the first repetition slowly; build up speed as you progress to the last repetition, so that you finish a little sweaty and out of breath.
Benefits
Strengthens the lower back and upper body
improves balance
stretches and tones all the muscles of the legs, arms, back, and abdomen
increases overall lean body mass to increase metabolic rate
Focus
Breathe normally but more deeply and vigorously than usual throughout the sequence to increase your body temperature, rid your lungs of stale air, and increase oxygen levels to your blood (and raise your metabolic rate).
Steps
If you have a serious weight problem or suffir ftom lower-back pain, check with your medical practitioner before attempting this vinyasa.
Stand with your feet hip-width apart and your arms hanging at your sides.
Bend your knees and squat, extending both arms out in front of you, then up overhead, with palms parallel to each other and about 12 inches apart. Extend your fingers strongly. Squat deeply, as if you were sitting in a chair, and feel the stretch in your calf muscles.
Return to a standing position. Bend forward, and place your palms flat on the floor (bend your knees if necessary).
Supporting your body on locked elbows, jump both feet backward and balance on your toes.If this jumping movement onto your feet is too strong, or if you have lower-back problems, then step your feet back one at a time. Arch your back, and look up. Hold the pose for 1 deep inhalation and exhalation.
Shift your weight onto your left arm. Turn and twist your body away from the floor, cross your right ankle over the back of your left ankle, and lift your right arm to the ceiling. Look up at your right hand. Keep your left elbow locked, and press the toes of your right foot into the floor to help you balance. Hold the balance for 1 deep inhalation and exhalation.
Return your right arm to the floor, uncross your ankles, and drop your knees to the floor. Inhaling, round your back as you pull your abdominal muscles back up and under your rib cage strongly.
Exhaling, sit back on your heels, arms extended on the floor in from of you.
Inhaling, bend your elbows and slide your chin and chest forward along the floor; keep a strong arch in your lower back.
Push your chest through your bent elbows. Exhaling, straighten your arms, drop your hips toward the floor, and arch your body up, with the tops of your feet still on the floor. Support your body on locked elbows, and look up as you take 1 deep inhalation and exhalation.
Shift your weight onto your right arm. Turn and twist your body away from the floor, cross your left ankle over the back of your right ankle, and lift your left arm to the ceiling. Look up at your left hand. Keep your right elbow locked, and press the toes of your left foot into the floor to help you balance. Hold the balance for 1 deep inhalation and exhalation.
Return your left arm to the floor, and uncross your ankles. Push into your feet and hands, drop your head between your shoulders, lift your hips into a strong inverted "V" shape, and press your heels toward the floor.
Inhaling through your nose, extend your right leg up and back, supporting yourself on locked elbows. Lengthen your spine.
Exhaling through your mouth forcefully, bend your right knee and bring it to your right elbow. Repeat this extending-and- bending movement 2 more times.
Mter the last extension, exhale while bringing your right leg down beside your left foot. "Walk" your hands back to your feet.
Squat for a moment, and take a Full Yoga Breath . Straighten your legs and stand up, with your feet hip-width apart and arms hanging loosely at your sides.
Repeat the sequence 3 times on the other side, inhaling through your nose when you extend your left leg up and back, and exhaling through the mouth when you bring your bent left leg to your elbow. After the last extension, exhale while bringing your left leg down beside your right foot. "Walk" your hands back to your feet.
Repeat the entire sequence for a total of 7 repetitions. Start the first repetition and finish the last repetition using your extended right leg, so you actually will extend the right leg 4 times and the left leg 3 times.
Bring your right leg down beside your left foot. "Walk" your hands back to your feet, and return to a standing position.
Stand quietly, taking Full Yoga Breaths until your breathing and heart rate have returned to normal. Drink a glass of water to replenish the fluids in your body.
Article Source: http://www.upublish.info
About the Author:
Robert Baird
Get the latest information about the yoga benefits and know about hatha yoga and vinyasas yoga which improve flexibility of wrists and Shoulders. For more detail you can visit http://www.yogabenefits.org/.
