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Try out these five vinyasa variations and re-ignite your breath

Updated: Nov 16, 2022


I hope you are all staying safe and sane! For me, I really need the freedom to breathe and there is nothing better than getting outside in a favorite space to feel the freedom of taking full deep breaths without fear to do so. A true mind-body reset. Find a safe space and take the mask off to breathe fully and move with freedom with these Sun A / vinyasa variations. Each variation is in this video- Vinyasa Variations with a timestamp (next to each variation below) for when it starts. Move, feel and truly breathe with me!


In Addition, vinyasa or Sun A’s are great warm ups for any fitness class or sport.

Check out these 5 variations.

Each pose can be held for several breaths. When moving to the next posture connect to the breath. For example: stay here and inhale, then exhale as you move into “next posture”


Breathing…….. Remember this:

Inhale – Expanding, lifting, lengthening

Exhale – Contraction (folding or twisting), lowering, effort

*As you move into each posture with the below vinyasa variations start with the part of breath before the posture. This works whether you are moving one breath to movement or if you are holding the posture for more full breaths. Connect with the part of breath with the pose before moving into the next. (For example: If you are in ragdoll for 5 to 10 breaths then bring your feet together or hip width and Inhale as you move back up to Mountain pose.)




1. 🧘‍♀️ Outside Vinyasa - Standing Sun A (no mat needed) video time 0

*Sun Salutations outside can be amazing for your body and mind. Pay extra attention to taking in big, full breaths of fresh air. (Especially with Covid forcing us to wear masks and limiting our ability and fear of taking full breaths)

Doing this Variation of vinyasa outside can help warm our bodies up, get a dose of sunshine and the freedom to take FULL chest expanding inhales and complete release of our exhales. This variation can be done before a walk, hike, bike or run.


Inhale: Mountain pose (urdhva hastasana)

Exhale: hands to heart ❤️ center (anjali mudra)

Inhale: Mountain pose (urdhva hastasana)

Exhale: cactus arms and open heart

Inhale: Mountain pose (urdhva hastasana)

Exhale: Side bends (drop right hand to side and lift and open left hand to the right

Inhale: Mountain pose (urdhva hastasana)

Exhale: Side bends (drop right hand to side and lift and open left hand to the left

Inhale: Mountain pose (urdhva hastasana)

Exhale: cactus arms, and open heart to the sky and squeeze shoulder blades together

Inhale: Mountain pose (urdhva hastasana)

Exhale: forward fold (uttanasana)

* rag doll - widen stance and explore different variations of ragdoll. Move into this posture slowly with feet wide, knees bent, release your head and neck and then build from there.


Inhales: half-way lift (ardha uttanasana)

Exhale: forward fold (uttanasana)

Inhales: half-way lift (ardha uttanasana)

Exhale: forward fold (uttanasana)

*1st time through- Rag doll

  1. connect torso to thigh bones

  2. Bring hands to floor

  3. Shift weight from heels to toes several times and then ground down through the four corners of each foot.

  4. Bring weight distribution evenly on each foot and bring hands to opposite elbows (stay still in rag doll for 5 breaths )

  5. Drop hands to the ground and sway from side to side (like seaweed)

  6. Bring left hand to center of stance and slightly bend left knee. Inhale: twist bringing right hand to the sky. Rotate wrist and shoulder. Stay here and inhale as you open the right side of your chest and shoulder. Exhaling come back into a forward fold.

  7. Bring feet back together

Inhale: Mountain pose (urdhva hastasana)

Exhale: hands to heart ❤️ center

Inhale: Mountain pose (urdhva hastasana)

Exhale: cactus arms and open heart

Inhale: Mountain pose (urdhva hastasana)

Exhale: Side bends (drop right hand to side and lift and open left hand to the right

Inhale: Mountain pose (urdhva hastasana)

Exhale: Side bends (drop right hand to side and lift and open left hand to the left

Inhale: Mountain pose (urdhva hastasana)

Exhale: cactus arms, and open heart to the sky and squeeze shoulder blades together

Inhale: Mountain pose (urdhva hastasana)

Exhale: forward fold (uttanasana)

Inhales: half-way lift (ardha uttanasana)

Exhale: forward fold (uttanasana)

Inhales: half-way lift (ardha uttanasana)

Exhale: forward fold (uttanasana)

Repeat 5 more times. Focus on deep full inhalation and complete exhalations.


2. 🧘‍♂️ Gentle vinyasa video time 5:14

I love this version when I am tight and sore from hiking or Alignment yoga sculpt classes. I use this variation with my more restorative and gentle flow classes.

Inhale: Mountain pose (urdhva hastasana)

Exhale: cactus arms and open heart

Inhale: Mountain pose (urdhva hastasana)

Exhale: forward fold (uttanasana)