Vinyasa flow

Deliberate breathing in flowing postures

Vinyasa Flow or Vinyasa Yoga is more a description of how you yoga than a single yoga practice. Examples of yoga schools that can be included in the Vinyasa family are Ashtanga Vinyasa, Jivamukti and Baptiste Yoga. The basis of Vinyasa is the traditional Hatha Yoga postures (asanas), but there is a difference between the two that is contained in the name. The word “vinyasa” derives from Sanskrit and approximately translates to “to place deliberately, in a special way”. As such, the common denominator for the Vinyasa yoga practices is moving deliberately not only in the postures but also from posture to posture, combining breathing and movement into a flow. That is to say, postures are sequenced to be performed one after another, and you breathe deliberately in and out with particular movements or whole postures. In this way, postures and breath are combined into a dynamic flow. 

As such, the common denominator for the Vinyasa yoga practices is moving deliberately not only in the postures but also from posture to posture, combining breathing and movement into a flow.

What sets Vinyasa flow apart from particular schools such as Ashtanga Vinyasa is that the postures and sequencing of the class are very much up to the instructor. The only limitation is that the class must be a flow of Hatha Yoga postures in harmony with breath. In consequence, Vinyasa flow is great for those looking for a dynamic yoga class with lots of variation. However, there are a few flows that are generally included in a Vinyasa class. One is the “vinyasa”, which is the sequence chaturanga dandasana – upward facing dog (urdvha mukha svanasana) or cobra (bhujangasana) – downward facing dog (adho mukha svanasana). The other is the sun salutation, which has a few variations but usually includes mountain pose (tadasana) – upward salute (urdvha hastasana) – forward fold (uttanasana) – half forward fold (ardha uttanasana) – vinyasa (as described above) – half forward fold – forward fold – upward salute – mountain pose. At Yogateket, our instructors construct their Vinyasa flow classes after their own interests and expertise, which offers variation among the classes. In other words: there is a Vinyasa flow for every occasion and mood!



4 Programs

1 week
Vinyasa Fundamentals beginner yoga

Vinyasa Fundamentals

Whether you are new to yoga or just new to Yogateket the basics of every style are a strong foundation to your practice. Vinyasa fundamentals is short beginner program to get your yoga practice right from the get-go.  

Learn how to begin to practice a vinyasa style in a safe and strong way so that you can move through a full class feeling confident and having a better understanding of the postures.

You will review something different on each class, from the concept of ujjayi breath to the foundational postures such as downward facing dog, plank pose, chaturanga, upward dog, warrior l, warrior ll and high lunge.

This is a perfect place to start if you are feeling unsure and a bit overwhelmed with what a full class. Remember that this is just the beginning and the more you practice the easier it will get. So bring your mat and couple of blocks and let your journey begin. 

4 weeks

Ladder Fit Flow

Ladder flows are different than a regular Vinyasa class because of their sequencing. We'll begin with two or three postures and then we'll keep on adding one or two new movements per round. Each round is linked by a Vinyasa or sun salutation. We'll do 5 rounds in total, by the 5th one, we'll have memorized a complete flow feeling much more comfortable in every posture and trying to do it better every time, challenging the mind and the body. Ladder Fit Flow is a great full-body workout where we balance strength and flexibility and we get a moving meditation.
3 weeks

Trust Your Foundation

In today’s society, there is a lot of talk about “finding balance,” as if it was some elusive, mystical state in a galaxy far far away, that we can only reach through much effort and experimenting. 


The truth is that balance is our naturally inherent state. If we could remove all the clutter, we have placed on top of the body’s natural wisdom, and become more adept at listening to what it tells us. We would know when something is throwing us out of that naturally present state of ease. Instead of burying that something under more distractions, we would simply let it go. 


Finding physical balance is about learning not to hold on, or grasp, for dear life, but rather trusting yourself enough to expand into the space around you. To live your life fully, with a sense of feeling grounded and rooted, yet infinitely light.

4 weeks

Yoga for Beginners

Yoga for Beginners is accessible for everyone. This program is designed for those who want to start doing yoga and need a bit of guidance before trying their first class.

During the next four weeks, we will look at some of the foundational postures of a vinyasa class such as the downward facing dog, plank, chaturanga, etc. Move through twenty-minute classes where we will stop a little bit here and there for you to understand how to do a posture and still get the time to practice it.

Move at your own pace, take your time and take four weeks to begin your yoga journey. 

2 Challenges

1 week
Ashtanga-vinyasa meditation

Step Out Of Your Yoga Comfort Zone

This week one-week long yoga challenge is meant to be a tool to grow and transform and help you to step out of your "yoga" comfort zone. 
If you are not a yogi that are trying out new classes and teachers regularly, this might be challenging but at the same time super rewarding. 
In seven days you will try six teachers and five different styles of yoga.

“When was the last time you did something for the first time.” Anonymous

 

2 weeks

Despierta tu Cuerpo

En este Reto de Yoga de 10 días, realizaremos algunos ejercicios, así como pequeñas y simples rutinas que ayudarán a despertar tu cuerpo y prepararlo para el resto del día. Nos enfocaremos sobre todo en abrir las caderas, estirar las piernas, los hombros y los músculos que están tensos en el área de la espalda.

92 Classes

45 min

Learn to Love Your Hamstrings

When I first began practicing yoga, the backs of my legs were so tight, that forget about touching my toes - I could hardly reach my knees! Over the years, with a lot of time, dedication, and even more patience, these are the postures that have been beneficial in opening my hamstrings and turn forward folds from dreaded to enjoyable. Please stay at about 70% of what would be your maximum capacity, so that you leave a 30% room to grow. It is often when we soften, as opposed to when we push, that transformation occurs.
45 min
Malasana

Jump into Malasana

This 45-minute class focuses on malasana - the yogi squat. Not just on sitting down low but in activating the legs and feet to sit strong. Move in and out of this posture as you transition into the rest of the flow and feel your pulse rising as you jump back and forth from malasana to downward facing dog. Then warm up your hips a bit more before you try bhujangasana, an arm balancing posture.
30 min

Get Dynamic

Before starting on the mat, it's good to examine what the motivation or the intention for your yoga practice is.

This sequence is good for those who want to develop physical stamina and strength on their yoga path. It’s a dynamic but yet easy class with a strong foundation.

Come and join me on the mat!

10 min

Magic Ten

The Magic Ten is a series of 10 simple asanas designed by Sharon Gannon that can be done in about 10 minutes. It can be used either as a practice in and of its own when one is short on time, or as a warm-up sequence for a more extended asana practice or to prepare for seated meditation. 

60 min

Ground Yourself

This class gives you a well-rounded yoga flow bringing special attention to what grounds you during the posture. Pay attention to your feet and the way they activate. Focus on the legs and the power they give and even the hands and the way the press against the floor. Have fun as you move through fun and challenging transitions from side plank all the way to handstand.
50 min

50 Minute Play Time

Come to practice and play for 50 minutes or about, join me and let's see where we get to.
10 min

Jump Through Tutorial

During the next ten minutes, we take the time to break down the transition of "jumping through". It doesn't only take a strong core, but strong hip flexors, arms, and shoulders. Get ready to practice and hopefully make a few connections between your body and mind to start making it possible to jump through your arms.
25 min

When in Doubt, Reach for the Earth

A short sequence dedicated to the element of earth. With so much information continuously floating around the ether, we can begin to feel scattered and unbalanced, finding it hard to focus. Connecting to the earth element helps us regain stability and centeredness.

20 min

Not Your Typical Hamstring Class

This class might not be your typical hamstring stretching session but will for sure wake up your hamstrings and give them a balance between strength and flexibility. Move through typical hamstring stretches and then twist them a little bit by finding your active range of motion.
45 min

Strengthen to Lengthen

Bring the focus to your hip flexors and hamstrings. This class is all about creating a balance between strength and flexibility. Feeling tight in one part of our body does not necessarily mean it needs more stretching, sometimes what we really need is more strength to open up.

So let's strengthen to lengthen and find the sweet spot in between.

20 min

Strengthen into Hanumanasana

In this class, we’ll work through a series of movements to awaken our hamstrings, hip flexors, and quads. From here, we will go step by step until we find our hanumanasana or split pose on the ground. Hanumanasana requires flexibility in both the front and back legs. The front leg involves hamstring suppleness, and the back leg requires openness in the hip flexors. Have fun and join me on the mat!
45 min

Twist to Release

This class focuses on the spine, specifically in the thoracic area. Use the next 45 minutes to explore movements through the middle back such as twisting, opening and closing the chest and side bend while keeping the lower back (lumbar spine) in place.

Get ready to release your spine and feel a lot lighter after class.

25 min

Shoulder Love

This short class is all about getting your shoulders moving in all directions. Move into protraction, retraction, elevation, depression, internal rotation, and external rotation. Having healthy shoulders means being able to move them with awareness through their full range of motion. In other words, get ready to give some love to your shoulders.
35 min

Spread Your Yoga Mat

This class is for the busy bodies and minds; sometimes we need some minutes to move and get quiet. This practice will help you release unneeded tension from your body and mind by moving through this subtle, beautiful and introspective practice. Spread your mat and get ready to feel amazing!
35 min

Neutral Strength Flow

Find your new strength by working with a neutral pelvic position, then translate that into the rest of your practice and particularly into chaturanga. Start by finding neutral as you move from an anterior to a posterior pelvis then bring that into your postures through class.
45 min

Lower Body Love

We often think of a vinyasa class having a lot of focus on upper body strength. Well, get ready to bring the attention to your legs. From balancing to strengthening sequences, the next 40 minutes will be all about making your legs shake (in a good way).
45 min

Just Want to Move

For the next 45 minutes, we're going to do yoga. This class offers you a little bit o’ everything necessary to maintain strength, flexibility, and sanity.
45 min

Varying Variations

Sometimes our practice can feel a little too bland or predictable, try adding variations to spice things up. This flow is full of different poses to work with, use your imagination and allow your body to feel and experiment.  
60 min

Use Your Glutes

How often do you think about your glutes while practicing yoga? Probably not so often but believe me, you use them. In this class, we bring our focus to the glute max and medius and the movements they create as they contract. This class will give you a new understanding of how and when we use our glutes during yoga postures.
5 min

Crow Pose Tutorial

Is crow pose difficult for you? Maybe you need to try it differently. This tutorial gives you three options for you to try and find which one works for you.
45 min

Warm and Fuzzy Flow

Do you need a hug? If this flow could physically hug you, it would. This class is full of flows and asanas that will make you feel safe, grounded, and as close as possible to that feeling of being wrapped up in a blanket by a fire on a winter evening.