Qualities of Vinyasa
Definition of Vinyasa:
The Sanskrit word Vinyasa consists of two parts:
- “Nyasa” – to place, to set,
- “Vi” – in a specific, defined order, sequence.
Thus, Vinyasa means order, sequence, moving forward.
Vinyasa is movement combined with breath, integrated with it. It is effortless, flowing, and permeating. It is essential that the movement follows the breath, not that the breath adjusts to the movement. To achieve these qualities of breath, Bandhas must be activated. It is the Bandhas that initiate the movement of the breath, push and direct Prana, creating appropriate cycles and flows along the Nadi (Nāḍī – channel of the nervous system). The result of Vinyasa is the internal heat generated, which warms up the blood, allowing the body to burn off inflammation, and destroy bacteria, fungi, molds, and viruses. It pumps warm, nourishing blood into areas that would otherwise have no chance of reaching, and exchanges it for fresh blood, cleansing these areas of toxins. The cleansing process manifests as sweating, which is an inseparable aspect of Vinyasa. At the same time, the tissues soften, become more nourished, and the production of fascia layers inside the muscles increases, giving the body more possibilities to build muscular connections, as well as more flexibility, speed, and endurance. There is an increase in tissue firmness (“diamond durability” – vajra saṁhananatvāni) and energy, while simultaneously improving mobility.
This is somewhat similar to the process of cooking: the kitchen, which represents the structure of the body and the nutrients, the fuel (the Bandhas and breath) to ignite and maintain the digestive fire – „fire of the stomach” – Jathara Agni – and the cooking process itself, which is the movement of Vinyasa.
The complement of Vinyasa is Drishti (Dṛṣṭi),, the point of gaze concentration, that helps the mind stay still and focused on one action or in one place, so it can persist.
Three qualities – the Ujjayi breath, Bandhas, and Drishti – make up Tristana.
Why Bandhas and not Asanas? Because Bandhas are the anchor, the root of the Asana. When held, the representation of the posture – the Asana – can occur. We can perform a body posture similar to an Asana but without the Bandhas, it will not be considered an Asana in its full sense but only an exercise resembling it, according to the principles of Ashtanga. It will, therefore, not provide the full benefits, but only partial ones. The full healing effect of an Asana can only be achieved by combining these three elements.
When, during movement, the breath can freely flow through the body (physical aspect), Prana moves along the Nadi (energetic aspect), both the body and mind gain lightness, softness, and subtlety. Vinyasa is a manifestation and training of Tristana.
An important aspect is the natural principles that Vinyasa operates on (i.e., the principle of movement directions), with the corresponding inhalation or exhalation, as well as the even or odd numbers assigned to a given Vinyasa.
It is worth delving into this subject by exploring various texts on yoga (the foundation being the books of Krishnamacharya, Yoga Mala, Hatha Yoga Pradipika, Siva Svarodaya, among many others), the flow of Prana along the Nadi, and the activity of the brain hemispheres. Tibetan teachings on the elements are also in alignment here.
The first creator of the Vinyasa, which is the Sun Salutation (Sūrya Namaskār), according to tradition was Hanuman. He composed this sequence in gratitude to the Sun God for his teachings.
According to the tradition of yoga and the Vinyasa theory based on it, inhalation is connected with movement upwards, forwards, or with movement that opens the chest, related to activity, action, and the energy of the Sun. The inhalation is the carrier and representative of Life energy, condensing the elements of Prakriti (Prakṛti), centering, and restoring. Its primary element is Fire, and its secondary element is Air. Odd numbers are assigned to it.
Movement backward, downward, or that closes the chest, releasing the tension, yielding, and connected with letting go and the energy of the Moon corresponds to exhalation. Exhalation is the carrier and representative of Death energy, dissolving the elements of Matter/ Gunas/ Prakriti. Its primary element is Water, and its secondary element is Earth. Even numbers are assigned to it.
Vinyasa is initially based on energetics and only secondarily on movement mechanics. Its task is to regenerate, create energy reserves, accumulate it, and use it for healing areas of the body that need it. These principles look differently in Eastern martial arts, where, during inhalation, we “coil” energy (draw it inward), condense it, and gather it in one place, only to expel it outward during exhalation in the form of a strike.
An old saying goes, ‘There is no Asana without Vinyasa.’ We cannot assume a posture without performing some movement in that direction – the position will not manifest on its own. We need to enter into it, bring the body into it, assume the posture, create the energy for it to happen. This entry, this action, is the Vinyasa.
Entering, opening the Asana is connected with inhalation, and exhalation is its rooting. Only then do we begin counting 5 (or more) breaths. And again, to move to the next Asana, an inhalation is needed – as the start of the next stage.
What does Vinyasa provide to practitioners? Primarily, it resets any tension that may have occurred during the Asana. It restores the original and natural energetic flow, loosens the body and mind by leading them into a deep state of relaxation while maintaining awareness. It also regulates the heart rate, reactivating the Bandhas if we lose them along the way.
Try this counting below, it is easy to remember because the numbers are synchronized with the given asanas (sitting vinyasa) e.g.:
caturaṅga – catvāri, caturdaśa, caturviṁṣatihi
ūrdhva mukha śvānāsana – pañca, pañcadaśa, pañcaviṁṣatihi
adho mukha śvānāsana – ṣaṭ, ṣoḍaśa, ṣaḍviṁṣatihi
forward bend – daśa, viṁṣatihi
etc. etc.
Applying the above principles, here’s what proper counting, and synchronization of movement with breathing, should look like:
SŪRYA NAMASKĀRA
sūrya namaskāra A
1. ekam / inhale – hands up
2. dve / exhale – go down
3. tr ī ṇi / inhale – head up
4. catvāri / exhale – caturaṅga
5. pañca / inhale – ūrdhva mukha śvānāsana
6. ṣaṭ / exhale – adho mukha śvānāsana – 5 breaths
7. sapta / inhale – jump forward, head up
8. aṣṭau / exhale – go down
9. nava / inhale – go up, hands up
samasthiti – exhale
sūrya namaskāra B
1. ekam / inhale – hands up
2. dve / exhale – go down
3. tr ī ṇi / inhale – head up
4. catvāri / exhale – caturaṅga
5. pañca / inhale – ūrdhva mukha śvānāsana
6. ṣaṭ / exhale – adho mukha śvānāsana
7. sapta / inhale – right leg forward, vīrabhadrāsana A
8. aṣṭau / exhale – caturaṅga
9. nava / inhale – ūrdhva mukha śvānāsana
10. daśa / exhale – adho mukha śvānāsana
11. ekādaśa / inhale – left leg forward, vīrabhadrāsana A
12. dvādaśa / exhale – caturaṅga
13. trayodaśa / inhale – ūrdhva mukha śvānāsana
14. caturdaśa / exhale – adho mukha śvānāsana – 5 breaths
15. pañcadaśa / inhale – jump forward, head up
16. ṣoḍaśa / exhale – go down
17. saptadaśa / inhale – go up, hands up
samasthiti – exhale
STANDING ASANAS:
pādāṅguṣṭhāsana, pādahastāsana
1. ekam / inhale – jump with your feet hip-width apart
2. dve / exhale – go down, catch big toes
3. tr ī ṇi / inhale – head up
4. catvāri / exhale – go down, forward bend, pādāṅguṣṭhāsana – 5 breaths
5. pañca / inhale – head up
6. ṣaṭ / exhale – stay
3. tr ī ṇi / inhale – hands under your feet, head up
4. catvāri / exhale – go down, pādahastāsana – 5 breaths
5. pañca / inhale – head up
6. ṣaṭ / exhale – hands on your hips
7. sapta / inhale – go up
samasthiti – exhale
utthita trikoṇāsana, parivṛtta trikoṇāsana
1. ekam / inhale – open with right leg, spread your arms
2. dve / exhale – go down, catch big toe, utthita trikoṇāsana – 5 breaths
3. tr ī ṇi / inhale – go up
4. catvāri / exhale – left side, utthita trikoṇāsana – 5 breaths
5. pañca / inhale – go up
2. dve / exhale – right side, parivṛtta trikoṇāsana – 5 breaths
3. tr ī ṇi / inhale – go up
4. catvāri / exhale – left side, parivṛtta trikoṇāsana – 5 breaths
5. pañca / inhale – go up
samasthiti – exhale
uṭṭhita pārśvakoṇāsana, parivṛtta pārśvakoṇāsana
1. ekam / inhale – open with right leg, knee bent, spread your arms
2. dve / exhale – go down, right hand on the floor, uṭṭhita pārśvakoṇāsana – 5 breaths
3. tr ī ṇi / inhale – go up
4. catvāri / exhale – left side, uṭṭhita pārśvakoṇāsana– 5 breaths
5. pañca / inhale – go up
2. dve / exhale – right side, parivṛtta pārśvakoṇāsana – 5 breaths
3. tr ī ṇi / inhale – go up
4. catvāri / exhale – left side, parivṛtta pārśvakoṇāsana – 5 breaths
5. pañca / inhale – go up
samasthiti – exhale
prasārita pādottānāsana
A:
1. ekam / inhale – open with right leg, hands on the hips
2. dve / exhale – go down, hands on the floor, arms-width apart
3. tr ī ṇi / inhale – head up
4. catvāri / exhale – go down, prasārita pādottānāsana A – 5 breaths
5. pañca / inhale – head up
6. ṣaṭ / exhale – hands on the hips
7. sapta / inhale – go up
8. aṣṭau / exhale – stay
B:
1. ekam / inhale – spread your arms
2. dve / exhale – hands on the hips
3. tr ī ṇi / inhale – lift up the chest
4. catvāri / exhale – go down, prasārita pādottānāsana B – 5 breaths
5. pañca / inhale – go up
6. ṣaṭ / exhale – stay, hands on the hips
C:
1. ekam / inhale – spread your arms
2. dve / exhale – catch your wrists, elbows straight
3. tr ī ṇi / inhale – lift up the chest
4. catvāri / exhale – go down, prasārita pādottānāsana C – 5 breaths
5. pañca / inhale – go up
6. ṣaṭ / exhale – hands on the hips
D:
1. ekam / inhale – lift up the chest, hands on the hips
2. dve / exhale – go down, catch big toes
3. tr ī ṇi / inhale – head up,
4. catvāri / exhale – go down, forward bend, prasārita pādottānāsana D – 5 breaths
5. pañca / inhale – head up
6. ṣaṭ / exhale – hands on the hips
7. sapta / inhale – go up
samasthiti – exhale
pārśvottānāsana
1. ekam / inhale – open with right leg, hands on the back
2. dve / exhale – forward bend to right leg, pārśvottānāsana – 5 breaths
3. tr ī ṇi / inhale – go up
4. catvāri / exhale – forward bend to left leg, pārśvottānāsana – 5 breaths
5. pañca / inhale – go up
samasthiti – exhale
uṭṭhita hastapādāṅguṣṭhāsana
1. ekam / inhale – right leg up, catch big toe
2. dve / exhale – chin to shin, uṭṭhita hastapādāṅguṣṭhāsana – 5 breaths
3. tr ī ṇi / inhale – go up, look left
4. catvāri / exhale – leg to the right, uṭṭhita hastapādāṅguṣṭhāsana – 5 breaths
5. pañca / inhale – leg to the centre
6. ṣaṭ / exhale – chin to shin
7. sapta / inhale – go up, keep your leg up, hands on the hips, uṭṭhita hastapādāṅguṣṭhāsana – 5 breaths
8. aṣṭau / exhale – put the leg down
9. nava / inhale – left leg up, catch big toe
10. daśa / exhale – chin to shin, uṭṭhita hastapādāṅguṣṭhāsana – 5 breaths
11. ekādaśa / inhale – go up, look right
12. dvādaśa / exhale – leg to the left, uṭṭhita hastapādāṅguṣṭhāsana – 5 breaths
13. trayodaśa / inhale – leg to the centre
14. caturdaśa / exhale – chin to shin
15. pañcadaśa / inhale – go up, keep your leg up, hands on the hips, uṭṭhita hastapādāṅguṣṭhāsana – 5 breaths
samasthiti – exhale
ardha baddha padmottānāsana
1. ekam / inhale – right leg in padmasana, catch big toe
2. dve / exhale – go down, ardha baddha padmottānāsana – 5 breaths
3. tr ī ṇi / inhale – head up
4. catvāri / exhale – stay
5. pañca / inhale – go up
6. ṣaṭ / exhale – put the leg down
7. sapta / inhale – left leg in padmasana, catch big toe
8. aṣṭau / exhale – forward bend, ardha baddha padmottānāsana – 5 breaths
9. nava / inhale – head up
10. daśa / exhale – stay
11. ekādaśa / inhale – go up
samasthiti – exhale
utkaṭāsana
1. ekam / inhale – hands up, look at the thumbs
2. dve / exhale – go down
3. tr ī ṇi / inhale – head up
4. catvāri / exhale – jump back, caturaṅga
5. pañca / inhale – upward dog, ūrdhva mukha śvānāsana
6. ṣaṭ / exhale – downward dog, adho mukha śvānāsana
7. sapta / inhale – jump forward
8. aṣṭau / exhale – go down, head down
9. nava / inhale – go up, hands up
10. daśa / exhale – utkaṭāsana – 5 breaths
11. ekādaśa / inhale
12. dvādaśa / exhale – go down, head down
13. trayodaśa / inhale – bakāsana, jump up
14. caturdaśa / exhale – jump back, caturaṅga
15. pañcadaśa / inhale – upward dog, ūrdhva mukha śvānāsana
16. ṣoḍaśa / exhale – downward dog, adho mukha śvānāsana
vīrabhadrāsana A i B
7. sapta / inhale – right leg forward, between hands, go up, hands up
8. aṣṭau / exhale – active back leg, vīrabhadrāsana A – 5 breaths
9. nava / inhale – left side
10. daśa / exhale – active back leg, vīrabhadrāsana A – 5 breaths
11. ekādaśa / inhale
12. dvādaśa / exhale – spread your arms, active back leg, vīrabhadrāsana B – 5 breaths
13. trayodaśa / inhale – go up and turn right side
14. caturdaśa / exhale – active back leg, vīrabhadrāsana B – 5 breaths
15. pañcadaśa / inhale – eka pāda bakāsana
16. ṣoḍaśa / exhale – jump back, caturaṅga
17. saptadaśa / inhale – upward dog, ūrdhva mukha śvānāsana
18. aṣṭadaśa / exhale – downward, adho mukha śvānāsana
SITTING ASSANAS (part 1):
daṇḍāsana, paścimottānāsana A, B
7. sapta / inhale – jumping through
8. aṣṭau / exhale – sit down with straight legs, daṇḍāsana – 5 breaths
9. nava / inhale – head up, catch big toes, lift up the chest
10. daśa / exhale – forward bend, paścimottānāsana A – 5 breaths
9. nava / inhale – head up, lock your hands, lift up the chest
10. daśa / exhale – forward bend, paścimottānāsana B – 5 breaths
11. ekādaśa / inhale – head up
12. dvādaśa / exhale – cross your legs, knees to the chest
13. trayodaśa / inhale – lift up
14. caturdaśa / exhale – caturaṅga
15. pañcadaśa / inhale – upward dog, ūrdhva mukha śvānāsana
16. ṣoḍaśa / exhale – downward, adho mukha śvānāsana
pūrvottānāsana
7. sapta / inhale – jumping through
8. aṣṭau / exhale – sit down with straight legs
9. nava / inhale – hands back, open the chest, go up
10. daśa / exhale – active pāda bandha, pūrvottānāsana – 5 breaths
11. ekādaśa / inhale
12. dvādaśa / exhale, sit down, cross your legs, knees to the chest
13. trayodaśa / inhale – lift up
14. caturdaśa / exhale – caturaṅga
15. pañcadaśa / inhale – ūrdhva mukha śvānāsana
16. ṣoḍaśa / exhale – adho mukha śvānāsana
ardha baddha padma paścimottānāsana
7. sapta / inhale – jumping through
8. aṣṭau / exhale – sit down with straight legs
9. nava / inhale – catch right big toe and left foot, lift up the chest
10. daśa / exhale – forward bend, chin to shin, ardha baddha padma paścimottānāsana – 5 breaths
11. ekādaśa / inhale – head up
12. dvādaśa / exhale – cross your legs, knees to the chest
13. trayodaśa / inhale – lift up
14. caturdaśa / exhale – caturaṅga
15. pañcadaśa / inhale – ūrdhva mukha śvānāsana
16. ṣoḍaśa / exhale – adho mukha śvānāsana
17. saptadaśa / inhale – jumping through
18. aṣṭadaśa / exhale – sit down with straight legs
19. ekonavimṣatihi / inhale – catch left big toe and right foot, lift up the chest
20. viṁṣatihi / exhale – forward bend, chin to shin, ardha baddha padma paścimottānāsana – 5 breaths
21. ek viṁṣatihi / inhale – head up
22. dvāviṁṣatihi / exhale – cross your legs, knees to the chest
23. trayoviṁṣatihi / inhale – lift up
24. caturviṁṣatihi / exhale – caturaṅga
25. pañcaviṁṣatihi / inhale – ūrdhva mukha śvānāsana
26. ṣaḍviṁṣatihi / exhale – adho mukha śvānāsana
triaṅg mukhaikapada paścimottānāsana
7. sapta / inhale – jumping through
8. aṣṭau / exhale – sit down with straight legs
9. nava / inhale – right leg bent, catch left foot, lift up the chest
10. daśa / exhale – forward bend, chin to shin, triaṅgmukhaikapada paścimottānāsana – 5 breaths
11. ekādaśa / inhale – head up
12. dvādaśa / exhale – cross your legs, knees to the chest
13. trayodaśa / inhale – lift up
14. caturdaśa / exhale – caturaṅga
15. pañcadaśa / inhale – ūrdhva mukha śvānāsana
16. ṣoḍaśa / exhale – adho mukha śvānāsana
17. saptadaśa / inhale – jumping through
18. aṣṭadaśa / exhale – sit down with straight legs
19. ekonavimṣatihi / inhale – left leg bent, catch right foot, lift up the chest
20. viṁṣatihi / exhale – forward bend, chin to shin, triaṅg mukhae(i)kapada paścimottānāsana – 5 breaths
21. ek viṁṣatihi / inhale – head up
22. dvāviṁṣatihi / exhale – cross your legs, knees to the chest
23. trayoviṁṣatihi / inhale – lift up
24. caturviṁṣatihi / exhale – caturaṅga
25. pañcaviṁṣatihi / inhale – ūrdhva mukha śvānāsana
26. ṣaḍviṁṣatihi / exhale – adho mukha śvānāsana
jānuśīrṣāsana A, B, C
7. sapta / inhale – jumping through
8. aṣṭau / exhale – sit down with straight legs
9. nava / inhale – right leg bent, catch left foot, lift up the chest
10. daśa / exhale – forward bend, chin to shin, jānuśīrṣāsana A, B, C– 5 breaths
11. ekādaśa / inhale – head up
12. dvādaśa / exhale – cross your legs, knees to the chest
13. trayodaśa / inhale – lift up
14. caturdaśa / exhale – caturaṅga
15. pañcadaśa / inhale – ūrdhva mukha śvānāsana
16. ṣoḍaśa / exhale – adho mukha śvānāsana
17. saptadaśa / inhale – jumping through
18. aṣṭadaśa / exhale – sit down with straight legs
19. ekonavimṣatihi / inhale – left leg bent, catch right foot, lift up the chest
20. viṁṣatihi / exhale – forward bend, chin to shin, jānuśīrṣāsana A, B, C – 5 breaths
21. ek viṁṣatihi / inhale – head up
22. dvāviṁṣatihi / exhale – cross your legs, knees to the chest
23. trayoviṁṣatihi / inhale – lift up
24. caturviṁṣatihi / exhale – caturaṅga
25. pañcaviṁṣatihi / inhale – ūrdhva mukha śvānāsana
26. ṣaḍviṁṣatihi / exhale – adho mukha śvānāsana
marīchyāsana A, B
7. sapta / inhale – jumping through
8. aṣṭau / exhale – sit down with straight legs
9. nava / inhale – right leg bent, lock your hands, lift up the chest
10. daśa / exhale – forward bend, chin to shin, active pāda bandha (right foot), marīchyāsana A, B – 5 breaths
11. ekādaśa / inhale – head up
12. dvādaśa / exhale – cross your legs, knees to the chest
13. trayodaśa / inhale – lift up
14. caturdaśa / exhale – caturaṅga
15. pañcadaśa / inhale – ūrdhva mukha śvānāsana
16. ṣoḍaśa / exhale – adho mukha śvānāsana
17. saptadaśa / inhale – jumping through
18. aṣṭadaśa / exhale – sit down with straight legs
19. ekonavimṣatihi / inhale – left leg bent, lock your hands, lift up the chest
20. viṁṣatihi / exhale – forward bend, chin to shin, active pāda bandha (left foot), marīchyāsana A, B – 5 breaths
21. ek viṁṣatihi / inhale – head up
22. dvāviṁṣatihi / exhale – cross your legs, knees to the chest
23. trayoviṁṣatihi / inhale – lift up
24. caturviṁṣatihi / exhale – caturaṅga
25. pañcaviṁṣatihi / inhale – ūrdhva mukha śvānāsana
26. ṣaḍviṁṣatihi / exhale – adho mukha śvānāsana
marīchyāsana C, D
7. sapta / inhale – jumping through
8. aṣṭau / exhale – sit down with straight legs
9. nava / inhale – right leg bent, lock your hands, lift up the chest
10. daśa / exhale – ground the pelvis, active pāda bandha (right foot), marīchyāsana C, D – 5 breaths
11. ekādaśa / inhale – relax the catching
12. dvādaśa / exhale – cross your legs, knees to the chest
13. trayodaśa / inhale – lift up
14. caturdaśa / exhale – caturaṅga
15. pañcadaśa / inhale – ūrdhva mukha śvānāsana
16. ṣoḍaśa / exhale – adho mukha śvānāsana
17. saptadaśa / inhale – jumping through
18. aṣṭadaśa / exhale – sit down with straight legs
19. ekonavimṣatihi / inhale – left leg bent, lock your hands, lift up the chest
20. viṁṣatihi / exhale – ground the pelvis, active pāda bandha (left foot), marīchyāsana C, D – 5 breaths
21. ek viṁṣatihi / inhale – relax the catching
22. dvāviṁṣatihi / exhale – cross your legs, knees to the chest
23. trayoviṁṣatihi / inhale – lift up
24. caturviṁṣatihi / exhale – caturaṅga
25. pañcaviṁṣatihi / inhale – ūrdhva mukha śvānāsana
26. ṣaḍviṁṣatihi / exhale – adho mukha śvānāsana
nāvāsana
7. sapta / inhale – jumping through
8. aṣṭau / exhale – sit down with straight legs to nāvāsana, nāvāsana – 5 breaths
9. nava / inhale – lift up
8. aṣṭau / exhale – sit down with straight legs to nāvāsana, nāvāsana – 5 breaths
9. nava / inhale – lift up
8. aṣṭau / exhale – sit down with straight legs to nāvāsana, nāvāsana – 5 breaths
9. nava / inhale – lift up
8. aṣṭau / exhale – sit down with straight legs to nāvāsana, nāvāsana – 5 breaths
9. nava / inhale – lift up
8. aṣṭau / exhale – sit down with straight legs to nāvāsana, nāvāsana – 5 breaths
9. nava / inhale – lift up
10. daśa / exhale – caturaṅga
11. ekādaśa / inhale – ūrdhva mukha śvānāsana
12. dvādaśa / exhale – adho mukha śvānāsana