Vinyasa Fundamentals

Whether you are new to yoga or new to Yogateket, the basics of every style are a strong foundation for your practice. Vinyasa Fundamentals is a short beginners program to get your practice right from the start.

Learn to practise Vinyasa in a safe and strong way, so you can move through a full class with confidence and a better understanding of the postures. Each day you work on something new, in 15 to 20 minutes:

This is a good place to start if you feel unsure, or a bit overwhelmed by what a full class asks of you. It is the beginning, and the more you practise the easier it gets. Bring your mat and a couple of blocks. Level 1-2, with Lizette Pompa.

Duration:
1 week
Level:
Level 1-2
Styles:
Vinyasa flow
Lizette Pompa
Vinyasa Fundamentals

Week 1

a photo shoot from a online yoga class at yogateket Uppsala

Vinyasa Fundamentals Day 1

If you want to learn the basics of Vinyasa, you are in the right place. In this first class, we focus on Ujjayi breathing: how to create the sound and begin to build an internal heat.

Next, we move on to Tadasana (Mountain Pose) and how to find length through the spine that then translates into other postures.

Last, we review Downward-Facing Dog and how to build a stable base with the hands, so you bear weight on them in an effective way.
Vinyasa flow with Lizette Pompa
Level 1
17
Lizette is practising yoga on a green yoga mat

Vinyasa Fundamentals Day 2

Today we continue to bear weight on the hands, so remember everything we learned yesterday in Downward-Facing Dog.

We start with Plank Pose, finding Tadasana with the hands on the floor. Then Chaturanga: how to place the hands and shoulders to move in a safe and efficient way. We finish with Upward-Facing Dog and notice how every movement from Down Dog up to here has prepared you for this posture. Level 1-2, with two blocks.
Vinyasa flow with Lizette Pompa
Level 1-2
9
Lizette is practising yoga on a green yoga mat

Vinyasa Fundamentals Day 3

Time for day 3 of Vinyasa Fundamentals, where we work on our standing postures.

We begin in Downward-Facing Dog and step through to Warrior II, where we work on the hip placement that often feels tricky. This is one of the most common postures in Vinyasa classes, so we start from the beginning with how to think and how to simplify the movement.

From here we go into High Lunge and look for Tadasana while working efficiently with the legs and hips. We open the chest, straighten the arms and work with strong legs. We finish with Warrior I and how to bring in a bit of the last two poses to feel stable there.
Vinyasa flow with Lizette Pompa
Level 1-2
3
Lizette pompa is practising yoga on a green yoga mat

Vinyasa Fundamentals Day 4

In today's class we work on the transition from our favourite Downward-Facing Dog to stepping onto the top of the mat. This can be a tricky part, but together we work on different variations that help you get into a flow of movement.

Then we wrap it up with a quick flow sequence that puts everything you have learned together: breathing, posture and how to think during your practice. This is day four of Vinyasa Fundamentals, so you are starting to get the basics.

Remember that this is the beginning, and everything gets easier with practice, practice, practice.
Vinyasa flow with Lizette Pompa
Level 1-2
3