As we’ve mentioned in previous posts, yoga focuses on strength, flexibility, and breathing to improve physical and mental well-being. That said, what should you expect in terms of poses at your first class? Keep in mind that the classes at Spinoxhiit are a mix between power yoga and vinyasa. In this post, we want to take a closer look at vinyasa.

Vinyasa in Oak Park

It’s important to know that vinyasa almost always includes sun salutations. Be ready to move from pose to pose after some initial warm-up stretches. Here are some popular poses for beginner yogis:

  • Plank pose – If you’ve ever done a plank, you know it’s meant to target your core. The key to this pose is to make sure that your elbows are aligned under your shoulders. If you at all struggle with a plank, feel free to drop your knees to the floor to make it easier.
  • Lower to knees, chest, and chin – A number of vinyasa classes consist of backbends. If that’s the case with yours, it’s imperative to build up arm strength. That’s where this pose comes into play. First, exhale to lower your knees, chest, and chin to the mat. As you do this, be mindful that your elbows point straight back along your sides.
  • Cobra pose – This one can be a bit tricky. Watch your instructor as they inhale and slide forward to what’s called a low cobra pose. The key with this is to avoid moving your arms. Your chest will come forward and lift up off the ground as you lower your hips to the floor. What beginning yogis tend to do with the cobra pose is push down with their hands to make this lift. However, it’s best to use your back strength during this step. Ideally, keep little weight in your hands while you anchor your pelvis and the tops of your feet to the mat.
  • Downward facing dog – Your instructor will probably remind the class to exhale, roll over the toes, and shift your hips up and back to downward facing dog. There’s no question that this is one of the most popular vinyasa poses.

Still not sold on vinyasa? Here’s the thing: there is no singular philosophy or sequence that instructors must follow. Believe it or not, there’s plenty of room for quirks and individual personalities to come through during classes. At Spinoxhiit, we believe that the right instructor makes a world of difference for beginner yogis.

If you’ve been searching for ways to combat high blood pressure, depression, stress, or lower back pain, then we recommend you consider yoga. Take your pick between beginning yoga, power yoga, and hot yoga. Yoga does an incredible job of boosting emotional and mental well-being by encouraging relaxation and concentration, self-inquiry and meditation.

Now is the perfect time to try yoga at Spinoxhiit. It doesn’t take long to see that we are like a family here. Unlike other local gyms and yoga studios, there is no vibe of intimidation. Learn more about our yoga classes and receive a free first week of training.