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Vinyasa Fundamentals

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Challenge Overview

This month-long program (eight classes, two each week) is for anyone interested in exploring the foundations of vinyasa. You’ll learn all about the essential practices and techniques that fortify this energizing yoga practice: breath, bandhas (locks), and alignment. Each class includes a review of the previous session.

Throughout the program, Rocky offers helpful tips that form the building blocks and principles for flowing with integrity. He also guides you through lots of strength-building movements so you can begin to build a strong, sustainable practice. The eight classes are: Breath and Tadasana; Downward Facing Dog and Forward Bends; Chaturanga, Cobra, and Upward Facing Dog; Chair and Warrior I (Surya Namaskar B); Standing Poses; Surya Namaskar C; Adding Arm Balances; and Full-Spectrum Vinyasa.

Have fun with this step-by-step experience and enjoy “dancing on the breeze of your breath.”

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

4.6hrs to complete

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Section 1
  • Rocky tells you what this progressive program is all about.
  • In the opening class of this program, you’ll do a practice that combines breath, bandha, and alignment so you can experience the essential foundations of vinyasa. At the end of the class, you’ll use props to explore the nuances of tadasana (mountain pose), the fundamental standing pose of vinyasa.
  • Use the alignment principles you learned in the first class as you prepare for, build, and practice some of the basic poses of sun salutation A, including downward facing dog, ardha uttanasana (half standing forward bend), uttanasana (standing forward bend), and more.
Section 2
  • In this class, you’ll learn the rest of the poses of sun salutation A: chaturanga, cobra, and upward facing dog. You’ll begin with a breath-focused warm-up in virasana (hero pose). After that, you’ll move into a step-by-step practice where you’ll do drills that focus on building strength and stability for sun salute A. Put everything you’ve learned together at the end and enjoy your flow!
  • Add two new poses—utkatasana (chair pose) and virabhadrasana l (warrior l)—and sun salute transitions to your repertoire as you progress to surya namaskar B in this class. You’ll begin with a whole-body warm-up and then learn the key actions and movements of these foundational poses before practicing them in a strengthening flow.
Section 3
  • In this class you’ll do a warm-up, sun salutes A and B, and a wall-supported hip-strengthening practice to prepare for a standing pose flow. You’ll explore tree pose, warrior ll, side angle, triangle, half moon, and more. Stand tall and strong in this one!
  • Put everything you’ve learned so far together in this energizing practice. After a warm-up, you’ll do sun salutations A and B at a moderate pace. Then, you’ll move into a variation of surya namaskar C which includes some of the standing poses you learned in the previous class as well as new movements, poses, and transitions. Take note of the additional cues Rocky offers during this sequence and refine your practice as you see fit!
Section 4
  • In the final class of this program, you’ll warm up, do sun salutes A and B, and then flow through a sequence that incorporates everything you’ve learned in the earlier classes as well as a backbending and twisting sequence. Enjoy the meditative pace of this breath-filled flow!
  • In the final class of this program, you’ll warm up, do sun salutes A and B, and then flow through a sequence that incorporates everything you’ve learned in the earlier classes as well as a backbending and twisting sequence. Enjoy the meditative pace of this breath-filled flow!

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Meet Your Teacher

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Rocky Heron
Rocky Heron is an internationally acclaimed yoga educator and musician. Known for his uncanny wisdom... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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