Vinyasa/Half Vinyasa

Chances are you have heard your instructor in class say something to the effect of “now move through vinyasa or half vinyasa”. And perhaps perplexed you looked around the room and followed along keeping up and figuring it out along the way. Well vinyasa is a term that, like many Sanskrit terms , that has multiple meanings. In this particular case it actually has two. The first; refers to the  connection of breath and movement, and the second; a flow of  4 postures that form a transition or bridge from one asana to another. The half vinyasa usually begins in 1) downward facing dog/adho mukkha svanasana. A basic yet forever challenging and elusive posture. Like an inverted V.  Hands are shoulders distance apart on the mat and feet are hips distance apart.  Arms are straight, back is long and straight at a diagonal to the ceiling. Tailbones curves upward while the sitting bones spread wide. Legs are ultimately straight with the heels pulling toward the floor. If hamstrings are tight knees are best to remain bent and the heels are off the ground.
From downward dog, 2)inhale into high push-up or high plank position. Palms on the floor, arms straight. Toes curl into the mat and the body is suspended above the ground fully engaged . If this is too strenuous knees may come to the floor keeping the body at a diagonal from knees through the crown of the head.
3)Exhale lower to chaturanga/low push-up or knees, chin and chest to the floor. 4) Inhale into low cobra, cobra or upward facing dog. Exhaling back to downward facing dog.

Putting this all together it goes like this:

Vinyasa/half vinyasa is composed of;

Downward facing dog
Inhale into plank
Exhale lower to chaturanga/knees,chin, chest to floor
Inhale low cobra, cobra or upward facing dog
Exhale downward facing dog

Physical Benefits:
Vinyasa links breath and movement as in so doing connects body and mind creating focus and calm. It is also a wonderful way to warm the body, preparing it to move into deeper postures. The half vinyasa in particular (moving through those 4 postures) brings benefit to the entire body as it stretches and strengthens the spine, torso, arms and legs in many ways.

Sprirtual Benefits:
As stated above vinyasa aids in creating focus and calm in the mind. But beyond this, vinyasa which itself is a linking or transitioning flow of postures, with practice helps one to move with grace through transitions if life.