What vinyasa is
Vinyasa is a style in which poses are linked into a smooth sequence and movement is matched to the breath. Each class is usually built differently, so the teacher sets the sequence and the pace.
How a class goes
A rough guide for 60 to 90 minutes; the teacher states the exact structure.
- 5 to 10 minutes: warm-up and tuning in to the breath.
- 20 to 30 minutes: flowing sequences, such as sun salutations, at a rising pace.
- 15 to 30 minutes: a longer sequence standing and on the floor.
- 5 to 15 minutes: cool-down, stretching and a final rest lying down.
Who it suits and who should be careful
It suits those who like to move and are ready for a higher pace, and those who already know the basic poses. Be more careful with joint injuries, pregnancy or a particular medical condition: tell the teacher and talk to a doctor. In the heat slow down and drink water.
What a beginner can expect
The pace is higher than in hatha, and there are usually fewer explanations. If you are new, look for classes marked “for beginners” or “basic level”, move at your own pace and rest whenever you need to. More in the guides Your first class and What to bring.
How to choose a teacher
- Check in the description which level the class is for and how intense it will be.
- Ask whether the teacher shows easier variations for beginners.
- Try different classes: sequences differ a lot between teachers.
Where you find it in Goa
Yoga classes are held in different areas: Arambol, Mandrem & Ashwem, Anjuna, Vagator, Palolem, Agonda. Whether the class you want is on the day you want depends on the season and the teachers. The overview is on the Yoga in Goa page.
Questions about vinyasa yoga
Is vinyasa suitable for a beginner?
Yes, if you pick a beginner class and move at your own pace. If you want a calmer start, begin with hatha.
What does “vinyasa” mean?
The word is linked with the idea of poses connected by breath into one flow. The exact sense depends on the school and the teacher.
Do I need to be fit?
Basic stamina helps, but being fit is not required: rest when you need to and choose easier variations.
What should I wear and bring?
Fitted or breathable clothes, water and a towel. In the heat choose the morning or the evening.
How is vinyasa different from ashtanga?
Vinyasa can be different each time, while in ashtanga the sequence is set in advance.
Other styles
Compare with Hatha, Ashtanga, Yin, Kundalini, and Restorative, or go back to the comparison of all styles.
Do you teach vinyasa classes? Here is how to publish your schedule in Aura.