Vinyasa can refer to both a style of yoga (where one pose flows into the next) and the name of a sequence of yoga poses. Our first series focuses on strengthening and building flexibility in the back. We'll learn it in installments.
0:00-1:30 : We start sitting on our knees and go to the Child's Pose in its version with arms alongside the body, palms facing the sky. If you are just starting out, you should now go and study this position on its detailed sheet (View). The idea is to only give in the series indications complementary to those of the classic positions that we will learn to master gradually. So when you master the Child's Pose, you come back to continue here - I assure you this first position is childish!
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1:30-3:00 - Stretch your back to the sides: Return to the sitting position on your heels very slowly, vertebra by vertebra, until your back is straight. Right hand on the floor (all hands) then raise your left arm above your head and while exhaling bend to the right (your glutes remain in contact with your heels). Stretch your left side well for about thirty seconds while breathing deeply. Return to the central position then do the other side before returning to the sitting position on your heels, back straight.
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3:00-4:30 - Twisting Back Stretch: Bring the back of your left hand against the outside of your right knee. Place the other hand slightly behind the toes of your right foot. Inhale as you grow taller, then exhale as you turn your head to the back of your right foot. As before, keep your glutes still. Relax your back and shoulders by breathing deeply and holding the position. After 30 seconds, repeat the movement on the other side.
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4:30-5:00 - Backward stretch: Get into a straight kneeling position and tighten your abs to protect your lower back, then place your hands on your lower back. Inhale while arching your back, your shoulders move backward and your gaze goes upward, with your pelvis slightly forward.
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5:00-6:00 - Seated Backward Stretch: Sit back on your heels again. Place your hands on the back of your back, fingers facing forward, and on your next breath, arch your back, shoulders well back. If it's not painful, you can tilt your head back for a moment. After 45 seconds, bring your hands forward to help you return to the sitting position on your heels and spread your knees wide.
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6:00-6:45 - We return to child's pose, but this time with our arms far forward, palms on the floor. The arms are not straight forward, but slightly at an angle.
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6:45-7:15 - On an inhale, return to all fours, buttocks above the knees. Then, arch your back by raising your head upwards, then round your back as you exhale, head going downwards. Repeat three times.
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7:15-9:00 -Now we're going to strengthen our backs. We move our right hand forward, arm outstretched, resting on our fingertips, then extend our left leg backward, resting on our toes. On an inhale, raise our leg and arm horizontally. Extend them, making sure that our back remains straight, stomach tucked in. On an exhale, rest. The whole thing took a little less than a minute. Repeat with the opposite limbs.
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9:00-9:30 - We move our knees back, shoulders above our wrists, arms stretched vertically to find a half-plank position then on an exhalation we will bend our elbows backwards to bring our stomach then our chest and finally our forehead into contact with the ground.
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9:30-10:30 - On an inhale, lift your head and then your upper back. You should no longer rest on your arms; it's your back that holds the posture. Keep your head in line with your back, not pulled too far back. Then push up on your hands to raise yourself even higher. Breathe deeply while holding the position.
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10:30-11:00 - As you exhale, rest your torso and forehead on the floor and rest your head on your hands. Take deep breaths. Relax in this relaxation pose, with your big toes touching to conserve energy in the body.
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11:00-12:00 - As you inhale, bring your hands in front of your body, palms on the floor, then, contracting your abs, lift your left hand and right leg and hold for about 20 seconds. Repeat with the opposite limbs.
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12:30-12:30 - We will then raise all four limbs simultaneously and hold for about 20 seconds.
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12:30-13:00 - As you exhale, rest your torso and forehead on the floor and rest your head on your hands. Take deep breaths. Relax in this relaxation pose, with your big toes touching to conserve energy in the body.
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13:00-13:45 - As you inhale, place your hands under your shoulders, come back up onto all fours, then take child's pose, arms along the body to continue relaxing.
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13:45-14:00 - Place your hands slightly in front of your head, hook your toes to the floor, and lift your buttocks to come into the "Downward Dog" position. Then move your feet toward your hands and slowly rise to return to a vertical position, arms by your sides.
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14:00-14:20 - The arms rise to the sky and then come back down in a prayer position, hands at the level of the solar plexus. We then bend forward and bring the hands to the ground.
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14:20-14:35 - The feet go up towards the hands, the hands go up on the calves to bring the back to horizontal. Then the hands return to the ground and we move the feet back to move into a plank position.
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14:35-15:15 - The feet go up towards the hands, the hands go up on the calves to bring the back to horizontal. Then the hands return to the ground and we move the feet back to move into a plank position.
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15:15-15:45 - We walk towards the hands and raise our hands to our shins to bring our backs back to a horizontal position. Then we slowly rise to return to a vertical position, our arms rising to the sky and then coming back down to a piazza position, our hands at the level of our solar plexus.
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