Beginner’s Guide to Vinyasa: 7 Poses to Start Today
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- Title tag: Beginner’s Guide to Vinyasa: 7 Poses to Start Today
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- Meta description: New to yoga? Learn a simple 15-minute vinyasa mini-sequence with alignment cues and modifications so you can start confidently at home or in studio.
- Keywords: beginner vinyasa, yoga for beginners, how to start yoga, simple yoga flow, yoga alignment tips
Intro
Vinyasa links breath and movement, building heat while improving mobility. Start with this approachable 15-minute set.
The 7-pose mini-flow (2 rounds)
- Mountain — root through heels, lift chest, soften ribs.
- Half Sun Salutation — inhale reach up, exhale fold, inhale long spine, exhale fold, inhale rise.
- Low Lunge — knee down, hips square; inhale lengthen, exhale sink gently.
- Plank — shoulders over wrists, ribs in; 3–5 breaths.
- Knees-Chest-Chin or Chaturanga — choose the gentler option.
- Cobra or Upward-Facing Dog — lift heart, broaden collarbones.
- Down Dog — pedal heels, long spine; 5 breaths.
Modifications
- Tight hamstrings? Bend knees in folds and Down Dog.
- Sensitive wrists? Prop hands on yoga wedges or fists.
- Low back care: favor Cobra over Up Dog.
Breathing pattern
- Inhales to lengthen, exhales to stabilize.
- Keep breath smooth—even one steady breath per move beats rushing.
Common mistakes to avoid
- Collapsing in lower back during backbends.
- Shifting weight into outer wrists; press evenly through the palms.
- Forcing straight legs; work within your mobility.
Closing & CTA
Consistency beats intensity. Practice this flow three times a week and track how it feels. When you’re ready, drop into Vinyasa Foundations at Zen Shore Yoga—mats and blocks provided.
