How to do a vinyasa:
This is a key “flow” in power/vinyasa yoga and you will often hear your teacher saying “do a vinyasa”. It’s not only hard to do as it requires lots of strength but the correct form is essential to prevent injury.
Plus, it’s really great for surfing! If you can’t get to a surf board and you want to practice, do a couple of “vinyasas” to strengthen your arms, shoulders, core and legs while helping you remain focused and energized.
If you want to take it a step further; Pretend your paddling in Locust Pose. Pop up through a Chaturanga and Cobra/updog Pose. And finally imagine riding a wave in Warrior Two. Just don’t forget to do both sides. Balance is key, even if you have to pretend you are a switch-footer. 😉
From downward facing dog:
Inhale and roll onto a high plank. Drawing your torso forward. Hands under elbows , elbows under shoulder, torso parallel to the floor. core engaged. Lower down until your arms form a 90° angle while you HUG your elbows into the sides of your body. Firm your shoulder blades against your back, not drooping down.
You can drop to your knees as a variation. I highly recommend this until you build enough strength or learn to do it correctly.
As you Exhale, lower down just above the ground staying parallel with the floor.
Inhale and scoop your chest forward, balancing on the tops of your feet and your hands, coming into Upward Facing Dog.
Actively draw the shoulders away from the ears, pulling the shoulder blades toward the tailbone. Keeping the arms firm and strong and legs engaged.
Exhale and tuck your toes while lifting through your top thighs and tail bone.
lifting your hips, and pushing back into downward facing dog.