Advantages And Disadvantages Of Hot Yoga Vinyasa…

Advantages And Disadvantages Of Hot Yoga Vinyasa

Yoga has always been popular among health enthusiasts. But during the pandemic, interest in yoga spiked with internet searches peaking in March 2020 just as lockdowns began. As the pandemic draws on, many have turned to yoga as a way to invest more time in self-care and stress management. There are many styles of yoga but a wildly popular one is Vinyasa Yoga or ‘flow’ yoga. You may have seen it offered at your local yoga studio. If you’re hesitant to sign up because you’re unsure of what to expect, this article may help you.

We’ll be discussing exactly what Vinyasa Yoga is and weigh its benefits as well as the downsides. So you’ll be able to decide if it’s the right yoga practice for you.

SEE ALSO: The 12 Different Types Of Yoga

What is Vinyasa Yoga?

Vinyasa Yoga, also known as ‘flow’ yoga, is a style of yoga wherein you seamlessly move from one pose to the next, synchronizing your movement to your breathing. This means transitions between movements happen as you inhale and exhale. Vinyasa Yoga is derived from Ashtanga Yoga. The clear difference is that Ashtanga Yoga follows the same sequence of positions at each class while Vinyasa Yoga does not. Vinyasa Yoga classes vary greatly in both pace and sequence combinations depending on the instructor. If you are used to yoga classes being slow and relaxed, Vinyasa Classes might just prove to be a surprising cardio challenge as these yoga classes tend to be fast-paced.

What are the benefits of Vinyasa Yoga?

Regular Yoga practice provides a good workout that you can do almost anywhere. Among all the advantages of yoga, there are four specific benefits to be reaped if you practice Vinyasa Yoga.

1. Increased endurance, mobility, and muscle strength

Poses in Vinyasa Yoga are held from 30 to 120 seconds. In that time, your muscles will be hard at work maintaining the pose. The longer you hold a position, the greater the muscle breakdown. This in turn promotes more muscle growth. The sequences of Vinyasa Yoga also use the full range of motion of your joints, so it does not only increase your muscle strength but also improves your mobility. These will make you less prone to injury and benefit your posture as well.

2. Improved stability and balance

Vinyasa Yoga incorporates many variations of planks, side bends, and twists, all of which target your core muscles. Core strength is important in keeping your balance and many poses in Vinyasa Yoga require you to keep your core engaged to protect your lower back. Consistent practice will lead to increased core strength and better stability.

3. Challenging cardio workout

Vinyasa Yoga provides a light-intensity cardiovascular workout as it gets you into a flow as you transition between poses in quick succession. Aerobic exercises like Vinyasa Yoga will improve sleep quality and extend your sleeping time, ensuring you get a good night’s rest. Vinyasa Yoga is also great for your lungs as it focuses on breathing and expanding your lungs as you move from pose to pose.

Tip: Try not to time your practice too late at night as it gets your heart pumping. It may prove to be counterproductive to your sleep.

4. Moving meditation

Studies show that those who practice Vinyasa Yoga report lower stress levels and lower anxiety than those who don’t. Conscious breathing grounds your focus on each breath and allows you to enter a state of meditation as you move. This increases your focus and allows you to regulate your emotions better which helps in anxiety management.

Tip: It may be difficult when you’re just starting and learning poses on the fly but try to follow the breathing cues of your instructor as much as you can. It will help you get into a flow which is especially helpful when you’re doing challenging poses.

What are the possible disadvantages of Vinyasa Yoga?

As we’ve listed the pros, it’s time to talk about the cons. Here are some things to keep in mind when you’re just starting your Vinyasa practice.

1. Lack of posture knowledge

In practicing yoga safely, it is important to know how a posture is done. Yoga instructors often give alignment cues on which muscles to use, to strengthen, and to open to avoid injury and provide you with better stability in your pose. Due to its fast pace, Vinyasa classes don’t have the time to give alignment cues as movement follows the breath. Instead, you would simply hear breathing cues to emphasize the breathing pattern as you flow into the next pose.

Because of this, most students of Vinyasa Yoga lack posture knowledge and would only be familiar with what a pose looks like but not quite how to do it correctly.

Tip: If you can’t gain insight from your class instructor, do some of your research to learn more about how to execute a pose. Knowing the reason behind a pose will add a deeper layer of understanding and improve your yoga practice.

2. Many teachers but few who teach well

Vinyasa Yoga is easy to teach, however, it is hard to teach well. Because sequences are often repeated, some programs stick to a basic script instead of varying sequences as a way to systematize class structures. Streamlining sequences defeats the purpose of Vinyasa Yoga as a variable practice. Furthermore, instructors who only learned to follow a script would be unaware of the thought put into the sequence. As such, when they create sequences of their own, they may create sequences that may be at best ineffective and at worst risky.

A good instructor should have a good grasp of how to create a thoughtful sequence, and an understanding of why that sequence works.

Tip: In class, you should not only be listening to instructions from your yoga instructor but you should also listen to your body too. If there’s resistance, don’t force your body into a pose or you’ll risk injuring yourself. If a pose is too advanced, an instructor would generally offer a modified version. Do that instead and eventually, when you’re stronger, you can challenge yourself with the original moves.

3. Rushing to the finish line

Vinyasa Yoga is fast-paced and some may be misled to think they need to go as fast as they can. This may jeopardize your stability and in turn, lead to an injury.

Tip: Remember Yoga is about being in the moment, in the movement, and experiencing the flow from one pose to another. Reap the benefits by starting slowly and allowing your practice to grow and improve over time.

Finally, Is Vinyasa Yoga for you?

If you’re interested in trying out Vinyasa Yoga, it’ll be good to go into class with some knowledge and familiarity with yoga poses and how to properly execute them. Also, be prepared to sweat. It is a cardiovascular and flexibility challenge so having a good level of fitness would help you keep up with the class. Vinyasa Yoga is also perfect for those who love HIIT, cardio, and strength training and enjoys a challenging pace. If these describe you, then what are you waiting for? Go sign up for the next class! But for those who checked off one or none, Vinyasa Yoga is still a good yoga style to try.

Just remember to not overexert yourself and listen to your body. Keep in mind that yoga is not a competition but a journey. It is a journey where you have room to grow, get better, and stronger the more you develop your yoga practice.


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Hannah Ang


A yoga enthusiast who loves to chitchat, read books, and write informational articles.

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