Simplicity goes a long way. But as vinyasa flow teachers and practitioners, we usually thrive on some element of surprise and challenge as well. Wether you want to spice up your personal yoga practice or add a new twist to classes you are teaching, this is for you.
A connective vinyasa – usually Chaturanga Dandasana to Urdva Mukha Svanasana to Adho Mukha Svanasana – is the little dance you do between the right and left side in a flow. The connective vinyasa is a golden opportunity to explore new moves and to add a little personality to your class.
The six connective vinyasa's below all end up in Downward facing dog. Described below as we would teach them in a class, you can also download the pdf below and get a visual if you wish. This content is from Vinyasa Toolbox (developed by TNV:s Elin Jensen). Enjoy!
1. The backbend vinyasa
Inhale to Plank, lower your knees and bend the elbows, exhale come all the way to lie on the belly. Inhale, lift the chest to Cobra, exhale and draw the hips back to the heels. Lift the hips, hold the heels and expand into Camel, then come to Downward facing dog.
2. The dolphin vinyasa
From Downward facing dog, lower the elbows and keep the hands shoulder distance apart. Inhale, then exhale and shift chest forward, lift the elbows and end up in Chaturanga. Inhale to Upward facing dog, exhale to Downward facing dog.
3. The one leg core vinyasa
From Plank, inhale, then exhale draw the right knee to chest, lift the hips. Inhale shoot the leg back for one legged plank, exhale one-legged Chaturanga. Inhale Upward facing dog, exhale Downward facing dog. Do the other leg in the next connective vinyasa.
4. The shoulder roll vinyasa
From Plank, inhale. Exhale lower the knees, come all the way to the belly. Right arm straight out to the side at shoulder height. Roll to the right, left foot behind you. Do the other side. Then inhale to Cobra, exhale to Downward facing dog.
5. The core vinyasa
From Downward facing dog, jump through the hands to Navasana, boat pose. Inhale to low Boat pose, exhale to regular Boat pose. Repeat 5 times. Then from Boat pose, jump through to Chaturanga on an exhale, inhale to Upward facing dog, exhale to Downward facing dog.
6. The cat-cow vinyasa
From Downward facing dog, inhale lower the knees and lift the chest, exhale stay on the knees and round the spine. Inhale lift the chest, exhale lower chest and chin to the mat. Inhale push through to Cobra, exhale hips back to Childs pose. Inhale hands and knees, lift the chest, exhale Downward facing dog.
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Articles about the world of teaching and living Vinyasa Flow Yoga by Elin Jensen and Lisa Andersson Rhodiner