How do I plan my first Yoga Flow?
Jan 05, 2022
Flow Yoga: What's behind it and how you can get started
Perhaps you have already noticed that yoga attaches special importance to breathing. In fact, even in the oldest writings of the Hindus, the inventors of yoga, the breath is described as the seat of the soul.
There are numerous exercises that deal exclusively with breathing: With the ulterior motive that through special breathing techniques the mind is transferred to a higher level of consciousness. So why separate this important component of yoga from the physical exercises, you ask?
This is precisely the question that some of the oldest yogis asked themselves - more than several thousand years ago (around the 5th to 2nd millennium BC). Some scholars finally came to the conclusion that breathing and body-emphasising asanas can be ideally combined into a training. In fact, the combination allows practised yogis to reach a level of yoga all their own. Today, this idea is reflected in a trend: Vinyasa Flow Yoga.
In this article, we tell you what Flow Yoga is all about, where it originated and how you can integrate it into your everyday life. Because we also ask ourselves: Why not make the most of all the potential of a sophisticated yoga workout?
What is Vinyasa Flow Yoga?
The term flow already gives you an idea: Flow or Vinyasa Yoga is about performing your favourite exercises with dynamism. To do this, you bring your breathing and your movements into harmony and combine them into flowing sequences.
There is no break between the individual movements, the asanas. Instead, you perform the movements directly one after the other. You have probably already become familiar with the sun salutation. Basically, this is exactly what you are practising in the Yoga Flow.
As these dynamic sequences are quite demanding, they are particularly suitable for more experienced yogis. The movements should be correct so that you can concentrate on your yoga flow. Precision is needed here so that your yoga flow is harmonious and effective.
What are the benefits of Flow Yoga?
If you are already practising, you will quickly experience what makes flow yoga so special: it works like a meditation - even though you are moving. You can expect the deep relaxation of a classical meditation and at the same time the mobilisation of the cardiovascular system through the asanas.
So you could say that Vinyasa Flow Yoga combines the benefits of two worlds - movement and meditation - in one flow of movement. In this way, you can enhance your concentration while relaxing your mind and body, and find your inner balance.
How is Flow Yoga different from ordinary yoga?
Inhale, exhale: Flow Yoga combines relaxed breathing with uninterrupted flows of movement.
In most yoga styles, fixed sequences of asanas are aimed for. Pauses and interruptions through specific breathing exercises are quite common here. Classical yoga is therefore considered rather static.
Flow yoga, on the other hand, follows a kind of choreography of individual sequences that combine individual yoga movements to enable an active flow of movement. For this, exercises from classical yoga are taken up, which are probably familiar to you from traditional yoga practice.
What distinguishes Vinyasa Yoga, however, is the variation in the brisk movements, which not only diversifies your relaxation time, but also specifically connects the exercises with your breathing. This creates the flow that gives this style its name.
Back to the roots: Where does this yoga style come from?
The idea of the Vinyasa style is not necessarily new. Already in traditional yogi writings, the complete interconnectedness of body and mind is sought through a coordinated flow of breath and movement.
If you want to learn more, you can look into these sources:
- Bhagavad Gita: This work is considered one of the central scriptures of Hinduism. Here you will find the first definition of the term yoga. Here you will learn about the importance of yoga on the path to wise action in harmony with the environment. This reading is deeply philosophical and full of insights.
- Yogasutra by Patanjali: This is one of the original texts on the subject of yoga. The essence of yoga, the path to harmony of body and mind as well as to self-knowledge, are shown here.
- Writings of Yogasutra by T. Krishnamacharya: The scholar worked on combining breathing and movement instead of separating them as meditation and asanas. He attributed great spiritual significance to the breath and therefore focused on it in yoga.
How does Flow Yoga work?
Flow yoga, as already mentioned, is based on a sequence of different moves. If you are training alone, start with the sun salutation. Gradually you can add other asanas, for example from Hatha Yoga, to make the yoga flows more challenging and extend them.
Basically, it is a combination of posture sequences that synchronise your breathing and your movements. Your breathing acts as the beat or impulse generator. This directs your attention and enables a fluid flow of movement.
Let your breath flow evenly and - as you already know from the sun salutation - consciously connect the inhalation and exhalation with an action. Concentrate on the here and now. The flow of movement consists of an alternation of movement, stillness, dynamics and staying in one position.
This way you can give the starting signal:
To plan your yoga flows, you can orientate yourself on this content sequence:
- Start with simple asanas. This way you can first arrive and gain distance from everyday life. Your breath slowly comes into flow and you can fully tune into your training.
- Now let the asanas follow, increasing their intensity in the course of the yoga flow. Ideally, choose a focus for each session. For example, you can put together a flow yoga session that focuses on strengthening your pelvic floor.
Reading tip: In our article "Strengthening the pelvic floor with yoga: little effort with great effect", you can find out which exercises you can use to strengthen your pelvic floor.
- A balancing exercise is a good way to finish. Through this you can consciously return to everyday life.
Concentration is required: You must pay attention to the following
To prepare for your individual yoga flows, all you need is your usual basic equipment: a non-slip yoga mat and comfortable clothes in which you can move well - and you're ready to go.
If you have little or no experience with flow yoga, a single session is ideal for you. This way you can optimally adjust the sequences to your breathing rhythm and gradually establish your own flow. As soon as you have found your personal flow and have mastered the flow of movement, you can plan two or three rounds.
Make sure that you always follow your breathing rhythm: pull your belly button towards your spine with each exhalation to intensify the effect of the sequences. Approach your yoga flows at your own pace. This is the only way to get the most out of your training.
New perspectives for yoga training
Now you have gained a first insight into the topic of flow yoga. You can start planning your first yoga flows and check whether you like the combination of relaxed breathing and challenging movement sequences.
You may also find that the classic version appeals to you more. That's perfectly OK. Because the most important thing is that you feel comfortable in your routine. In any case, you have immersed yourself more deeply in the subject matter and have greatly expanded your knowledge about the aim and effect of yoga.
