Yoga Tutorial: Vinyasa Drills

Welcome back to Olotita’s Yoga Asana Series on Youtube! Today is Video #21 of our Yoga Series



We have made it to video #21 of the Yoga Asana Series, where we take a deep dive into the world of Vinyasa!

What is a Vinyasa?

The first half of today’s video focuses on discussion, education and exploration of the word Vinyasa.  We explore what it means in the Ashtanga Yoga system. We look at the translation of Vinyasa, or breath with movement.  Additionally, we explore how this applies in every posture we practice, from your Sun Salutation sequence to your standing postures.  Then, we explore how each movement in and out of those postures is linking breath with movement, or Vinyasa.

Vinyasa Sequences

Next, we look at the Vinyasa sequences we teach and practice in Ashtanga Yoga.  With particular attention to learning how to do a vinyasa.  Standing vinyasa to seated and seated vinyasa back to seated. We will examine at each of these vinyasa sequences looking at different variations or modifications for working on the sequences themselves.  From there we will the look at the full expressions for those two vinyasa sequences.

Vinyasa Drills

And last but certainly not least, I offer drills or exercises you can do to strengthen your body and improve proprioception.  These fun drills will help you master these vinyasa sequences. I’m certain you’ll find Video #21 to be a valuable tool for your toolbox for wholeness, especially if you want to learn how to do a Vinyasa. Bookmark the video and refer back to it often when you want to work on your own standing and seated vinyasa sequences.

Tips for New Students

To my new yoga students, begin your journey with Video #1 of the series.  Then, work your way up from there so you can build a solid foundation for your yoga practice. If you’ve been doing Ashtanga Yoga for sometime and want a little extra instruction, I hope you find todays video useful to you.

If you are new to this Yoga Series, welcome!  I’ve conveniently numbered all prior videos so you can start at the very beginning, with Yoga Asana Series Video #1.  This way, you can work at your own pace, from the comfort of your home, to begin practicing and applying these tutorials in your life.

Videos 1, 2, 4, 6, 7, 8 ,9, 11, 12, 14, 15, 16, and 19 and today’s video #21 are all Yoga tutorial videos for you to dig deeper into one or several postures.

Videos 3, 5, 10, 13 and 17 and video #20 are guided practice videos similar to a led or guided yoga class.  The purpose of the practice along guided videos is for you to pull it all together into a flowing asana practice session.

Use these videos however they will best serve you.  And keep pouring into your personal well, keep it full so you can live your best life now.

New videos in the series are added every other week, to help you continue to safely build up your daily at home Ashtanga Yoga practice.

Krista Shirley

Krista Shirley is a level 2 authorized Ashtanga Yoga teacher and founder of The Yoga Shala in Winter Park, Florida.  Krista’s dedication to her personal yoga practice shine through in her teaching.  Her energy is contagious and inspiring.  Krista specializes in meeting each student right where they are.  This helps students create a habit of daily practice, learn the sequence of asanas and work towards mastery of the postures.  Krista is here to help you begin or advance your Ashtanga Yoga journey and looks forward to sharing this transformational practice with you.

Krista also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship. Check out for more details.

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The Foundation – Breathing, Bandhas, Drishti and Sun Salutation A

Introduction to Ashtanga Yoga Finishing Sequence

PRACTICE YOGA WITH KRISTA: Sun Salutation A & Modified Finishing Sequence

Sun Salutation B

PRACTICE Sun Salutation A & B and modified Finishing Sequence with Krista Shirley 

How to Hold Your Spine in Space 

Padangusthasana and Pada Hastasana 

Standing Postures – Utthita Trikoṇāsana and Parivr̥tta Trikoṇāsana 

Utthita Pārśva Koṇāsana and Parivr̥tta Pārśva Koṇāsana

GUIDED PRACTICE: Sun Salutation A & B through Utthita Pārśva Koṇāsana and Parivr̥tta Pārśva Koṇāsana with Modified Finishing Sequence

Prasārita Pādottānāsana A-D


GUIDED PRACTICE: Sun Salutation A & B through Prasarita Padottanasana A-D with Modified Finishing Sequence


Utthita Hasta Padāṅguṣṭhāsana

Ardha Baddha Padmottānāsana

PRACTICE: Sun Salutation A & B through Ardha Baddha Padmottānāsana with Modified Finishing Sequence



PRACTICE: Sun Salutation A & B through Vīrabhadrāsana  with Modified Finishing Sequence 

Start A Yoga Practice at Home

Story about Krista’s Scars

What Krista is doing to re-gain function after tragedy