10-Minute Yoga Routine for Vinyasa and Flow

Your traditional yoga flow postures, but with extra fitness flair.

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Vinyasa yoga is one of the most popular forms of yoga. It’s also called simply “flow” yoga because an emphasis is placed on transitions between poses—one flows into the next. Proper vinyasa yoga synchronizes the breaths with the poses. Specifically, you inhale during upward movements, and exhale during downward movements.

Although it depends on the instructor, vinyasa yoga tends to be a little faster paced than other types of yoga. Because of this, it adds a touch of cardio to yoga, in addition to the usual flexibility and muscle strength. (Yoga for weight loss? Yesss.)

One common sequence in vinyasa yoga is called sun salutations. These are a series of consecutive poses that flow from one to the next and repeat several times. For higher intensity, sun salutations can be done at a faster pace for great cardio.

In this episode of Flow, yoga instructor Elise Joan uses traditional vinyasa yoga poses to build stronger muscles and greater flexibility.

This yoga series for flow uses the following poses:

  • Sun Salutes (Salutations)

  • Plank

  • Cobra

  • Happy Puppy

  • Downward Facing Dog

  • Downward Facing Dog Split

  • Warrior 1

  • Warrior 2

  • Reverse Warrior

  • Extended Side Angle

  • Triangle

  • Wide Leg Forward Fold

Want more yoga? Try this soothing yoga routine before bed and help your body fall asleep faster.