Vinyasas are one of those things that show up in almost every flow yoga class (heck it's even in the class name!)…yet quite often no one ever really explains them.

For the longest time, I stumbled my way through plank - chaturanga - up dog - down dog whenever my teacher called out "take your vinyas...

Ever get stuck coming out of upward facing dog? You’re flowing through a vinyasa, feeling strong in your backbend, and then…it’s like someone Gorilla Glued your pelvis to the mat while tossing a ten-pound weight on your butt.

Your lower back groans, and the easiest solution seems to be dropping you...