Blend Vinyasa Yoga
Blend Vinyasa Yoga is a dynamic and harmonious practice combining Vinyasa's fluidity with elements from various yoga traditions. It provides a unique and holistic approach to physical, mental, and spiritual well-being. Blend Vinyasa Yoga aims to cultivate a balanced fusion of strength, flexibility, and mindfulness through a creative sequence of postures, breathwork, and meditation.
Moreover, this practice enhances physical fitness and promotes mental clarity and emotional equilibrium. By seamlessly integrating diverse yoga styles, practitioners can experience the goodness of Blend Vinyasa Yoga as a pathway to holistic health, self-discovery, and a deeper connection with the body and mind.
1. Breaths
Lie on your back on the floor with your knees bent and feet flat on the floor. Move your ankles slightly to the side and then let your knees fall inward. Then pace your arms at your sides or place one hand on your chest and the other one on your belly. Relax your upper body and close your eyes. Hold the position and bring awareness to your breathing as you take a few deep belly breaths, in through your nose and then out through your mouth.
In addition, before moving to the next position, stretch your toes while you perform wrist circles with your hands.
2. Butterfly Pose
Lie on your back on the floor with your knees bent and feet flat on the floor. Place one hand on your chest and the other hand on your belly. Bring the soles of your feet together, tighten your core, and then open your knees. Close your eyes and hold the position for several deep belly breaths, in through your nose and then out through your mouth.
3. Supine Side Stretch
Lie on your back on the floor with your knees bent and feet flat on the floor. Maintain good alignment with head, shoulders, and then hips. Then bring your arms overhead, holding your opposite elbows with your hands. Bring the soles of your feet together, tighten your core, and open your knees. Shift your upper body to one side while keeping your pelvis in the center position. Hold position for several deep belly breaths, in through your nose and then out through your mouth. Repeat the movement on the opposite side.
4. Knees to Chest
In this vinyasa yoga, lie on your back on the floor with your knees bent and your feet flat on the floor. Maintain good alignment with your head, shoulders, and hips. Engage your core. Looking for a light stretch in the lower back and glute, bring both knees to your chest and then lift your upper body off the floor as you hold onto your knees with both arms. Close your eyes and hold the position for a couple of seconds.
Moreover, for added lower back massage, swing your knees from side to side. Relax and then return to the starting position.
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5. Supine Knee Circles
Lie on your back on the floor with your knees bent and your feet flat on the floor, while maintaining good alignment with your head, shoulders, and hips. Lift both knees towards your chest. Then tighten your abdominal muscles, then go through some circular motions with your knees. Then repeat the movement in the opposite direction. Complete 1 set of 2 receptions in both directions.
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6. Happy Baby
Lie on your back on the floor with your knees bent and feet flat on the floor, relaxing your upper body and shoulders. Then lift your legs to bring your knees toward your shoulders and grab your toes with your hands. Hold the position for several deep belly breaths, in through your nose and then out through your mouth.
In addition, to intensify this exercise, you can gently rock your lower spine from side to side.
Variation 1 - Happy Baby
Lie on your back on the floor with your knees bent and feet flat on the floor, relaxing your upper body and shoulders. Then lift your legs to bring your knees toward your shoulders and then grab your toes with your hands. Gently rock your body to the side as you extend one leg out. Return to the starting position and repeat the movement, alternating sides.
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Variation 2 - Happy Baby
Lie on your back on the floor with your knees bent and feet flat on the floor, while relaxing your upper body and shoulders. Then lift your legs to bring your knees toward your shoulders and grab your toes with your hands. Engage your abdominal muscles. On your comfort level, gently straighten your legs out to the sides. Hold the position for several deep belly breaths, in through your nose and then out through your mouth.
The following movements are recommended for people with weak wrists or who need wrist strengthening before doing the vinyasa flow.
7. Tabletop Circles
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Spread your fingers wide on the floor and engage your core. Then move your body in a circular movement as you firmly press your hands and fingers on the floor. Return to the starting position and then repeat the movement in the opposite direction.
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8. Wrist Flexion Stretch
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Turn your one hand over, placing the top of your hand on the floor with your fingers facing your body. Hold the position for a couple of seconds. Then turn your hand back up to return to the starting position and repeat the movement on the opposite hand.
In addition, depending on your comfort and flexibility, turn both hands over.
Variation 2 - Wrist Flexion Stretch
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Then gently rotate your wrists so that your fingers point toward your body. Engage your core, then slowly shift your hips back to your feet. Hold the position for a couple of deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position. Then perform the movement for 3 repetitions.
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9. Cat-Cow
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Engage your core. Then arch your back as you tilt your head upward. Then, tuck your tailbone in and round your spine as you lower your head downward. Repeat the sequence of movements. Then complete for 5 repetitions.
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10. Disco Cow (Barrel Roll)
From the end position of Cat-Cow. Bend your upper body to one side. Then roll to round your mid back out, then circle your upper body to bend on the opposite side. Return to the starting position and then repeat the sequence of movements in the opposite direction.
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11.Tabletop with Knee Circles
In this vinyasa yoga exercise, begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Engage your core. Then bring one knee out to the side, then begin an exaggerated sweeping circular motion in one direction. Lower your leg back to the starting position and then repeat the movement on the opposite side.
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12. Walk the Dog
Move into a straight-arm plank position while maintaining good alignment with your head, shoulders, hips, and toes. Then tighten your abdominal muscles and then push back with your arms, straightening your legs as you lift your hips toward the ceiling. Moreover, to stretch your calves and hamstrings, lift one heel at a time, similar to a walking movement. Repeat the movement, alternating sides.
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13. Downward-Facing Dog with Toe Raises
At this point of vinyasa yoga, lower both heels down to the floor, keeping your spine straight and your gaze towards your feet. Engage your core and then raise to your toes on both feet. Hold the position for several deep belly breaths, in through your nose and out through your mouth.
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14. Halfway Lifts
From the end position of Downward-Facing Dog with Toe Raises, lower your heels back down, then slowly walk your hands backward to be beneath your shoulders. Then, with your arms lowered to the floor, inhale to raise your upper body, ideally to be parallel to the floor. Place your hands just below your knees, keeping your legs straight. Hold this position for several deep belly breaths, in through your nose and then out through your mouth.
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15. Forward Fold
From the Halfway Lifts position, slightly bend your knees, lower your upper body with your head closer to your knees, and then wrap your hands at the back of your knees. Hold the position for several deep belly breaths, in through your nose and then out through your mouth.
Moreover, to make this vinyasa yoga exercise more challenging, you can move your head from side to side.
16. Rag Doll
From the Forward Fold position, release your hands from your knees and hold onto your opposite elbows with your hands. Then, slowly rock your upper body from side to side for 5 repetitions.
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17. Mountain Pose to Forward Fold
From the Rag Doll position, slowly roll your upper body back up to a standing position, rolling one vertebra at a time. Take a deep belly breath, then lift your arms overhead in wide arcs. Exhale and hinge through your hips to bend your upper body forward. Slowly lower your head and arms, holding onto your ankles for balance and support. Hold this position for several deep belly breaths, in through your nose and then out through your mouth.
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18. High Plank
With your arms lowered to the floor, inhale to raise your upper body, ideally to be parallel to the floor. Place your hands just below your knees, keeping your legs straight. Move into a straight-arm plank position, while maintaining good alignment with your head, shoulders, hips, and toes. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
In addition, to make the exercise easier, lower both knees to the floor for a Knee Plank.
19. Upward Dog
From the High Plank position, untuck your toes and arch through your back to stretch your hips and low back area. Lift your chin towards the ceiling and contract through your legs, keeping your knees and hips hovered over the floor. Hold this position for several deep belly breaths, in through your nose and then out through your mouth.
20. Three- Legged Downward Facing Dog with Knee Drives
From the Upward Dog position, push back with your hips to move into a Downward Facing Dog position. Lift one leg and drive the same knee towards your elbow. Extend the same leg back up again and then drive your knee to the opposite elbow. After several repetitions, return to the starting position and then repeat the sequence of movements on the opposite side.
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21. Three- Legged Downward Facing Dog with Hip Opener
Start from the Downward Dog position. Engage your core, then lift one leg and stack your top knee over your opposite hip. Pull back your shoulders in a straight line, opening the heart and squeezing the shoulder blades together. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and then return to the starting position. Repeat the movement on the opposite side.
22. Ardha Ustrasana
From the Three-Legged Downward Facing Dog with Hip Opener position, rotate your lower body, dropping your top foot down to the floor. Engage your core and then lift your hips off the floor, reaching your opposite arm overhead. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and then return to the starting position. Repeat the movements on the opposite side.
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23. Half Moon Pose (Ardha Chandrasana)
Start from a Three- Legged Downward Facing Dog position. Lower your extended leg to step between your hands. Engage your core, walk your left hand about a foot forward, and then extend your opposite arm towards the ceiling. Straighten your supporting leg as you lift your other leg, ideally to be parallel to the floor. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position. Repeat the sequence of movements on the opposite side.
Moreover, to make the practice for this vinyasa yoga easier, place your hand on top of a yoga block, books, or anything elevated for support.
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24. Dragonfly Twist
From the Half Moon Pose, rotate your upper body back to center as you lower both your right arm and leg to the floor. Keep your back leg straight with your toes tucked under your heels. Engage your core, twist your upper body towards your front knee, and extend your left arm toward the ceiling. And then hold this position for several deep belly breaths, in through your nose and out through your mouth.
25. Supported Reverse Revolved Warrior
From the Dragonfly Twist, drop the back knee towards the floor, place your left hand behind your back,and reach overhead with your right hand. Hold the position for several deep belly breaths, in through your nose and then out through your mouth. Repeat the movement on the opposite side.
26. Low Lunge with Twist
From the Supported Reverse Revolved Warrior position, lower your arm and plant the outside of your elbow on the outside of your bent knee. Press your palms together in a prayer position at chest height, pushing through your hands and knees to twist your upper body. Hold the position for several deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.
Furthermore, to make the practice of this vinyasa yoga more challenging, lift and straighten the back leg.
27. Sky Archer
From the Low Lunge with Twist position, slowly raise back up to a standing position, keeping your feet considerably wider than shoulder-width apart. Contract your core and bend your upper body to the side, reaching over your head with your arm. Hold on to your back knee with your opposite hand for support if needed. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.
28. Triangle
From the Sky Archer position. Return to an upright standing position while keeping your feet considerably wider than shoulder-width apart. Pivot one foot so that your toes are pointing out to the side. Bend your upper body over your pivoted foot and place your hand on your ankle or on top of the yoga block for support. Contract your core and reach upward with your opposite arm while keeping your gaze down. Hold the position for several deep belly breaths, in through your nose and out through your mouth. Place your hands on the side for support. Relax and return to the starting position. And then repeat the movement on the opposite side.
29. Low Lunge
From the Triangle position, bend the front knee and then place your hands on the outside of your foot for support. Lower your back knee to the floor as you shift your hips forward. Hold the position for several deep belly breaths, in through your nose and then out through your mouth. Return to the starting position and repeat the movement on the opposite side.
30. Chaturanga to Cobra Pose
In this vinyasa yoga exercise, move into a straight-arm plank position, while maintaining good alignment with your head, shoulders, hips, and legs. Tighten your core, then slowly bend your arms to lower your upper body towards the floor. Then keep your upper body parallel with your bent elbows. Lower your body also down to the floor. Breathe in, then lift your chest and slightly arch your back. Moreover, use your back and core strength with minimal assistance from your hands. Take deep belly breaths, in through your nose and then out through your mouth. Return to the starting position.
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31. Child’s Pose
Begin in an upright kneeling position on the floor with your knees close together, while maintaining good alignment in your upper body. Tighten your abdominal area, shift your hips back to your feet, and then extend your arms in front or place it on your sides. Lower your forehead to the floor, relaxing your mid-back area for a light stretch. Hold this position for several deep belly breaths, in through your nose and then out through your mouth.
Furthermore, depending on your comfort level, widen your knees as you shift your hips back to your feet.
32. Figure 4
Lie on your back with your knees bent and your feet flat on the floor. Cross one ankle over your opposite knee and place your hands at your sides. Then, depending on your comfort level, intensify the stretch by raising both legs and wrapping your lower knee with both hands. Pull your knee closer to your chest as you bring your nose in. Afterwards, hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.
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33. Spinal Twist
From the Figure 4 position, twist your lower body and drop your top foot down to the floor as you turn your head in the opposite direction. Then extend also your arms out to the sides and hold this position for three deep belly breaths, in through your nose and then out through your mouth.
However, if your foot is sliding away from you, hold your left foot with your right hand to focus on pointing the knee upwards.
Repeat Happy Baby
34. Knee to Chest
Lie on your back on the floor with your knees bent and your feet hip-width apart. Bring both knees to your chest and hold onto your knees with both arms. Then lift your head and then bring your nose to your knees for a good lower back and glutes stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and then return to the starting position.
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35. Seated Forward Fold
Begin in an upright sitting position on the floor, while maintaining good alignment with your head, shoulders, and hips. Then extend both legs in front of your body with your feet shoulder-width apart and your toes pointing up. Contract your core, extend your arms overhead, then hinge through your hips to bend your upper body forward, reaching for your toes with both hands depending on your comfort level. Lower your forehead towards your shin. Hold the position for several deep belly breaths, in through your nose and then out through your mouth.
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36. Windshield Wiper
Begin in an upright sitting position with your knees bent and your feet flat on the floor, while maintaining good alignment in your upper body. Then place your hands on the floor behind you for support and widen your stance. Engage your core and then rotate your lower body to lower both knees to one side. Return to the middle position and repeat the movement on the opposite side.
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37. Corpse Pose
Lie on your back on the floor with your feet wider than shoulder-width apart, while maintaining good alignment in your upper body. Then place your hands at your sides with your palms facing upward. Close your eyes and then take several deep belly breaths, in through your nose and out through your mouth, relaxing your entire body.
38. Full Body Stretch
Lie on your back on the floor, while maintaining good alignment with your head, shoulders, hips, and legs. Engage your core and then reach your arms overhead as you stretch your legs long. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
39. Side Fetal Pose
From the Full Body Stretch position, pull both knees in towards your chest and gently rock your body to one side. Then rest the side of your head on your lower arm as you wrap your opposite arm around your upper leg. Close your eyes and hold this position for several deep belly breaths, in through your nose and then out through your mouth.
40. Lotus /Prayer Pose
To end this Vinyasa Yoga, perform the Lotus/Prayer Pose. Begin in an upright sitting position with your legs crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Then bring your left ankle over the top of your right shin by your hip crease. Press your palms together in a prayer position at chest height. Moreover, close your eyes and hold the position for several deep belly breaths, in through your nose and out through your mouth.
Embracing the practice of blended Vinyasa yoga opens the door to self-discovery, transformation, and holistic well-being. As you flow through the harmonious sequences that seamlessly blend breath, movement, and intention, remember that every step you take on your mat is a step towards a healthier body, a calmer mind, and a more connected spirit. You cultivate physical strength, flexibility, inner resilience, and balance with each pose, inhale, and exhale. Moreover, the beauty of blend Vinyasa lies in its adaptability, allowing you to tailor the practice to your own pace and needs. Every session becomes a unique opportunity to release tension, let go of what no longer serves you, and invite positivity and vitality.
Furthermore, as you roll up your mat after each session of this vinyasa yoga, carry the energy of your practice with you. Let it be a guiding light that reminds you of your strength and the infinite possibilities. Whether you're a seasoned yogi or just beginning, blend Vinyasa yoga is a vessel for growth, healing, and self-love.
To sum up, step onto your mat with an open heart, breathe in the present moment, and then let the transformative power of blend Vinyasa yoga unfold in your life.
