VINYASA

The sequence of positions that pass from one Asana to the other is called Vinyasa.
It creates motion, and endurance. It makes x more active the Asana practice.
There are two main positions you can come from: Downward Facing Dog or Sitting Down.

A) Downward Facing Dog:

The proper way is jumping sending the hips upward. There is a tendency to jump with your legs leading the way, which won’t allow passing the legs forward.
Once you get to the top of your arch, x the point where you are not going further up or down, bring the pelvis in. As you star to go down bring the thighs towards your chest with your legs bend, or straight, depending on your flexibility.
The Bhandas must be engage at all times. The Bhandas are a tremendous help during Vinyasa, because they give you the proper balance and control through the positions.

As an alternative, you can also walk back, instead of jump. The most important thing is to enjoy your practice, and built it up progressively, so you won’t injure yourself. Remember to do it with love!

B) Sitting Down;

-Bend the legs, and bring the knees towards the chest.
-Place your hands on the floor each side and pick it up.

At this point you have two options; one is less challenging than the other.

Option 1 (Less Challenging)

-Lower your body back on the floor.
-Place your hands forward on the floor.
-Extend one leg back first and then the other.
-Lower to push up position, Chaturanga Dandasana.
-Inhale. Upward Facing Dog.
-Exhale. Downward facing Dog

From here jump or walk as describe in A, and come into sitting.

Option 2

-Swing the legs back without touching the floor into push up position, Chaturanga Dandasana.
-Inhale. Upward Facing Dog
-Exhale. Downward Facing Dog

From here jump or walk as describe in A, and come into sitting.