HERE'S DETAILED VINYASA FLOW SEQUENCE FOR BEGINERS WITH SMOOTH TRANSITIONS:
Tadasana (Mountain Pose) to Warrior 1 (Virabhadrasana 1):
Inhale, lift your arms overhead, palms facing each other, coming into Tadasana.
Exhale, step your left foot back and bend your right knee, coming into Warrior 1.
Warrior 1 to Warrior 2 (Virabhadrasana 2):
Inhale, open your hips and arms out to the sides, extending your arms parallel to the floor, transitioning into Warrior .
Warrior 2 to Warrior 3 (Virabhadrasana 3):
Exhale, shift your weight onto your right foot, lifting your left leg behind you and extending your arms forward, coming into Warrior 3.
Warrior 3 to One-Legged Chaturanga:
Inhale, bend your right knee and lower your hands to the mat, framing your right foot.
Exhale, step your left foot back to meet your right foot, coming into One-Legged Plank.
Lower halfway down with control, keeping your elbows hugged in close to your body.
One-Legged Chaturanga to Upward Facing Dog:
Inhale, straighten your arms, lifting your chest and gaze forward, coming into Upward Facing Dog.
Upward Facing Dog to Downward Facing Dog:
Exhale, lift your hips up and back, coming into Downward Facing Dog.
Downward Facing Dog to Paschimottanasana (Seated Forward Bend):
Inhale, step or hop your feet forward between your hands, coming into a Forward Fold.
Exhale, sit back on your sitting bones, extending your legs forward, and fold over your legs, coming into Paschimottanasana.
Paschimottanasana to Halasana (Plow Pose):
Inhale, lower your back down to the mat, lifting your legs overhead, coming into Halasana.
Halasana to Karanpīḍāsana (Ear Pressure Pose):
Exhale, bend your knees and bring them towards your ears, placing your hands on your knees.
Karanpīḍāsana to Ubhya Padangushtasana (Both Big Toe Pose):
Inhale, release your hands from your knees and extend your legs back up towards the sky.
Exhale, reach for your big toes with your index and middle fingers, straightening your legs.
Ubhya Padangushtasana to Child’s Pose (Balasana):
Inhale, release your toes and bring your knees towards your chest.
Exhale, lower your knees to the mat, sit back on your heels, and fold forward, reaching your arms forward or alongside your body, coming into Child’s Pose.
HERS'S A DETAILDED VINYASA SWQUENCE FOR ADVANCED PRACTICIONERS WITH SMOOTH TRANSITIONS:
Tadasana (Mountain Pose):
Begin standing at the top of your mat, feet hip-width apart, and arms by your sides.
Inhale, engage your core, and reach your arms overhead, palms facing each other, coming into Tadasana.
Downward Facing Dog (Adho Mukha Svanasana):
Exhale, hinge at your hips, and fold forward, placing your hands on the mat.
Step your feet back one at a time, coming into Downward Facing Dog.
Bakasana (Crow Pose):
Inhale, shift your weight forward, bending your elbows slightly.
Exhale, engage your core, lift your hips high, and float your feet off the mat, coming into Bakasana.
Bhujapindasana (Shoulder-Pressing Pose):
Inhale, bend your elbows deeply and bring your knees towards your outer upper arms.
Exhale, lean forward, engaging your core, and lift your feet off the mat, squeezing your knees towards your chest.
Tripod Headstand (Sirsasana II):
Inhale, place the crown of your head on the mat, forming a triangle with your hands.
Exhale, lift your legs off the mat, coming into Tripod Headstand.
Kaundinyasana 1:
Inhale, bend your elbows and lower your legs towards your upper arms.
Exhale, engage your core and press into your hands, lifting your hips and extending your legs back behind you, coming into Kaundinyasana 1.
Kaundinyasana 2:
Inhale, bend your elbows and lower your legs towards your upper arms.
Exhale, engage your core and press into your hands, lifting your hips and extending your legs back behind you, coming into Kaundinyasana 2.
Chaturanga (Four-Limbed Staff Pose):
Inhale, bend your elbows and lower halfway down, keeping your body in a straight line.
Exhale, engage your core and press back up, coming into Chaturanga.
Upward Facing Dog (Urdhva Mukha Svanasana):
Inhale, straighten your arms and lift your chest, rolling onto the tops of your feet.
Exhale, press back into Upward Facing Dog.
Downward Facing Dog (Adho Mukha Svanasana):
Exhale, lift your hips up and back, coming into Downward Facing Dog.
Ardha Uttanasana (Half Forward Fold):
Inhale, look forward and step or hop your feet to the top of your mat, coming into Half Forward Fold.
Exhale, fold forward over your legs, keeping your spine long and your gaze forward.
Tadasana (Mountain Pose):
Inhale, engage your core, and slowly roll up to standing, reaching your arms overhead.
Exhale, lower your arms by your sides, coming back to Tadasana.