In vinyasa yoga, we have a traditional reset button as well- as you may hear your teacher say over and over "take a vinyasa" "go through your vinyasa" "exhale step or float back to chaturanga, inhale urdvha mukha svanasana, exhale adho mukha svanasana". Sometimes, as students, we need to listen to our bodies and go straight back to down dog (adho mukha svanasana) because that is the reset button we need.
This is a quick sequence- one breath, one movement so its easy to lose your alignment if it isn't ingrained in you. Lets take it step be step.
1. Exhale, Chaturanga, high to low push up: four options based on level
- [Level one] Begin with your hands grounded on the mat. Step one foot back, followed by the other for plank pose (see steps one and two in this blog). Lower your knees to the mat, hips stay high, elbows brush your ribs as you lower your chest in-between your hands, chin to the mat, gaze forward (four points of contact- toes, knees, chest, and chin) -- this is a modification called "knees-chest-chin" or "cat bow" -- I always offer this for the first vinyasa or two
- [Level two] Begin with your hands grounded on the mat. Step one foot back, followed by the other for plank pose. Lower your knees to the mat. Core engaged and upper body in one straight line from knees to head, bend your elbows, brushing your ribs to a 90 degree angle. Gaze straight down to the mat--- If your arms aren't strong enough, you can lower all the way to the mat with control.
- [Level four] Begin with your hands grounded on the mat. Step one foot back, followed by the other for plank pose. Core engaged and upper body in one straight line from heels to head, lower from high to low plank by bending your elbows to brush your ribs, holding at a 90 degree angle. Gaze straight down to the mat.
- [Level five] Begin with your hands grounded on the floor. Engage the core, jump straight back to low plank (elbows at a 90 degree angle). Jump with both legs at one time, land light. Gaze straight down to the mat. If you cannot land in a perfect low push up, please hold off on this level.
*Important note: Your shoulders must be externally rotated to avoid injury. If your elbows are internally rotated, your elbows splay out to the sides, this can cause elbow injury. In chaturanga, you want to plug your shoulders into the sockets, turning the eyes of your elbows forward so that when you bend your elbows, they brush your ribs.
2. Inhale, Urdvha Mukha Svanasana, upward facing dog:
- From chaturanga, roll over the toes so that the tops of your feet are in contact with your mat. Press your hands in to the mat to lift your chest forward and up- sternum facing the front of the room and collar bones wide. Elbows straighten to a slight bend (not locked). Quadriceps lift off the mat. Shoulders relax away from the ears (no shrugging). Gaze directly in front of you.
3. Exhale, Adho Mukha Svanasana, downward facing dog:
- Lift the hips up and back, gently melting your chest toward your thighs. Keep the external rotation of your shoulders and relax them away from your ears, blares melting down your back. Bend your knees slightly and internally rotate your hips. Keep your ribs tucked in and a long straight spine. Lift and spread the sits bones. Gaze in between your heels. Relax your calves. lowering your heels toward the mat; they do not need to touch.
- For a more detailed explanation, see this blog.
To see the full expression of a vinyasa carried out in real time, see this video:
Vinyasas are a demanding reset button. Feel free to skip any or all in your classes, depending on how your body feels. Your practice is about what your body is craving. Take your own level in chaturanga, moving to the next level before you are ready can only hurt you- don't sacrifice your body for your ego. If you don't want to miss other poses but need a break, vinyasas are a great time to take child's pose.
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