Shadow Yoga Versus Vinyasa Flow
Among the wide variety of styles available in the modern yoga marketplace, Vinyasa Yoga (also known as Vinyasa Flow) is one of the most popular types of practice. With poses linked together through near-continuous movement, Vinyasa Flow offers a familiar pattern of practice that emphasizes breath, mindfulness, and physical fitness. This style can be found at several studios here in Bend, throughout the U.S., and worldwide. Since instruction and class formats vary between teachers and yoga studios, there can be some ambiguity when discussing aspects of a Vinyasa Flow class.
In this article, we’ll review key components and philosophical principles of Vinyasa Flow and compare it to Shadow Yoga, our specialization at Continuum Yoga Studio. We hope this provides you with more detail on what you can expect from a Shadow Yoga class, as compared to the more commonly-known Vinyasa Flow Yoga.
If you’d like to learn more about Shadow Yoga before you continue, you can refer to our What is Shadow Yoga page.
What is Vinyasa Yoga [aka Vinyasa Flow]? A Brief History
Vinyasa Flow is a modern evolution of yoga that uses synchronized breath and movement to cultivate strength, mindfulness, and physical fitness. Like Shadow Yoga, Vinyasa Yoga grows out of the Hatha Yoga tradition, which emphasizes postures, cleansing activities, internal practices, and breathing techniques to prepare the body and mind for meditation.
T. Krishnamacharya was instrumental in the development of Vinyasa Yoga, as he emphasized dynamic linking of postures for fitness and mental focus. K. Pattabhi Jois, one of Krishnamacharya’s primary students, further refined the practice of connecting postures through his rigorous system of sequences known as Ashtanga Yoga. In the 1980s and 90s, when yoga began finding its way into the American fitness industry, Vinyasa Yoga (then called Power Yoga) was adapted to large classrooms full of students with varying levels of fitness, making it accessible to a wide audience. The adaptability of yoga for a mainstream clientele, combined with the freedom of sequencing for Vinyasa Yoga teachers, formed the roots of what is now known as Vinyasa Flow Yoga.
Vinyasa Flow Class Format
A Vinyasa Yoga class typically begins with a grounding posture, such as Child’s Pose or a seated cross-legged position, allowing students to center themselves and connect with body and breath. During the initial portion of the class, the teacher may also introduce a theme or focal point.
Next, gentle, dynamic movements warm and mobilize the body, leading to Sun Salutations (Surya Namaskar) which build heat and serve as a familiar, versatile transition between postures or sequences.
Many Vinyasa classes are structured toward a peak pose or theme, preparing the body progressively for a more risky or complex posture. After reaching a peak pose or peak segment, students typically transition to counter poses, stretching, breathing exercises, or meditation, before the final resting pose, Savasana, is offered.
Vinyasa Flow classes can vary in duration but are typically between 60 and 90 minutes long.
Common Vinyasa Flow Poses and Sequences
In addition to dynamic Sun Salutations, Vinyasa Yoga classes incorporate standing poses like Warrior I and Warrior II, balancing poses such as Tree Pose or Half Moon Pose, and strengthening postures like Chair Pose.
Classes may also include hip and shoulder sequences, such as Extended Leg Stretch and Cow Face Pose. Backbends and inversions may also be included, along with seated postures like West-Facing Pose and Thread the Needle, thus creating a balanced, well-rounded practice.
Shadow Yoga Class Format
A Shadow Yoga class will include many of these same postures and can be just as vigorous as a Vinyasa Flow class. However, rather than the singular goal of physical fitness, the purpose of Shadow Yoga has an expansive array of objectives. These include: releasing tension patterns and building stability in the body, training one’s attention inward, stoking the inner fire (agni), and developing sensitivity toward the inner workings of the body and mind.
For example, the dynamic squats and lunges found in the Shadow Yoga Preludes (sequences learned early in a student’s Shadow Yoga journey) will definitely make you stronger, but are also designed to release tension in the lower extremities, improve the quality of the blood, build strong, rhythmic breath and promote the health of apana vayu, the downward moving energetic current of the body.
Sun salutations build heat in the same way as a Vinyasa Flow class, but as a linear activity, we also recognize that Sun Salutation has a centralizing quality and it is placed accordingly.
Standing poses build focus, mental stamina, and physical balance, but also clear energetic obstructions in the armpits and side body which affect digestion and the quality of the blood. The science of these systems has been all but lost today, and Shadow Yoga seeks to revitalize the depth and healing power of yoga.
As noted previously, the Shadow Yoga preludes are demanding sequences which contain squats, lunges, forward bends, backbends, and regulated breathing, mostly done on the feet. This is to release obstructions in the feet and legs and build the inner power structure.
Unlike a typical Vinyasa Yoga class, a Shadow Yoga class does not rely on a heated classroom, repetitive Sun Salutations, or ubiquitous poses like Downward Dog to create heat, rigor, and the perception of fitness or weight loss. Shadow Yoga uses specific, targeted practices to stoke the inner fire, address mental patterns, and clear the body of energetic obstructions.
These principles are generally introduced through dynamic, standing work which is easier for people to access than sitting on tight hips with a rounded spine. With time, as the physical structure releases tension, seated activity is taught and adjusted for individual needs. Students are asked to develop internal sensitivity, work at their natural limit, and break the pattern of constant striving that is associated with Western culture.
When you attend a Shadow Yoga class, you’ll experience these differences between Vinyasa Flow first hand.
Interested in trying a Shadow Yoga class? Learn more about our class options for Shadow Yoga beginners.
Benefits of Vinyasa Yoga
The difficulty and complexity of a Vinyasa Flow class will vary greatly depending on the teacher, the students, and the context of the class. An upper-level Vinyasa Yoga class may offer more complex or risky postures, with the understanding that students have experience navigating their own injuries and limitations, while a beginner class may offer a variety of modifications and explanations for new students.
A class held at a Rock Gym, for example, might emphasize strength, range of motion and increasing access to the back and shoulder girdle, while Vinyasa Yoga at a fitness center or yoga studio may offer a demanding, fast-paced sequence with little attention to energetics or alignment. Generally, Vinyasa Yoga is designed to develop strength and stamina, while also helping students to quiet the internal mental chatter.
Key Differences Between Shadow Yoga and Vinyasa Yoga
Discussion Of Energetic Systems
While both Vinyasa Flow and Shadow Yoga stem from Hatha Yoga, Shadow Yoga draws not only from Hatha Yoga but also includes principles from other self-cultivating arts such as Indian martial arts and dance. Shadow Yoga is also a complete system of learning, rather than simply a type of yoga that can be interchanged with many other styles.
The Shadow Yoga system is based upon the internal systems of marma (internal junctions), nadi (internal channels), and vayu (internal currents), which have been all but lost in today’s modern yoga marketplace. These energetic systems are not typically discussed in Vinyasa Yoga classes which, as noted above, generally rely on fast, fluid movement to create an environment of physical conditioning and strength.
Progressive Learning vs All Levels
Another key difference between Shadow Yoga and Vinyasa Flow is Shadow Yoga’s emphasis on rigorous preparatory activity, which lays a strong foundation for progressive learning. Shadow Yoga students learn the vigorous prelude sequences (or their components) first, thus creating a strong personal understanding of the physical, mental, and energetic aspects of practice. As new layers of information and depth are introduced, students build upon what they already know and therefore make deep, meaningful progress that lasts.
Shadow Yoga students usually take more ownership of their learning than what is required by simply following a teacher and, in exchange, a Shadow Yoga teacher takes a personal interest in each student’s progress.
Complex poses may be offered when a good foundation has been laid and the student is ready for them, but not to reinforce a sense of hierarchical physical accomplishment in the classroom. Shadow Yoga distinguishes clearly between beginner, intermediate, and experienced students, since students at each level of learning present different needs. Much like learning a language, students need a basic vocabulary and understanding of sentence structure before moving on to more complex operations like verb conjugation and conditional tense.
Conversely, most Vinyasa Yoga classes are open to anyone, regardless of experience. Beginners may be asked to position themselves behind more experienced students so they can follow along, since the teacher is rarely demonstrating for the class.
A good teacher will offer hands-on adjustments and give modifications to students who may be struggling, but beginning students often report feeling a little bit lost, like they’re in over their heads. When you attend a Shadow Yoga class, the content of the class and your classmates will match your experience and ability, thus enabling you to build a strong foundation and progress gradually.
Role of Breath
Both Shadow Yoga and Vinyasa Flow recognize the roll of the the breath within the physical practice, but do so in different ways. Vinyasa Yoga instructs specific breathing cues (such as inhale or exhale) to go with specific movements, thus supporting a continuous cycle of breathing as one moves through a dynamic series of postures.
This same approach may be utilized in the early stages of Shadow Yoga, but there is also great emphasis placed on the pauses between inhale and exhale. It is through the development of these pauses that the mind is steadied and the energy is contained within the system, using bandhas (energetic seals), which are developed over time. Students just beginning Shadow Yoga may be instructed or reminded to breathe, but as the practice progresses we want to borrow less breath from outside the system and develop strong internal combustion that keeps the life force (prana) in the body.
Class Size
Shadow Yoga classes are typically small, creating a close teacher-student relationship. In Shadow Yoga, your teacher gets to know you and understands the physical challenges and imbalances you are dealing with. A Shadow Yoga teacher can adjust the practice accordingly, and selects postures or sequences that support you in the Individualized Asana format. This approach requires a depth of knowledge and experience on the teacher’s part that is not commonly found today, and a level of trust between teacher and student that is cultivated over time.
Most Vinyasa Yoga classes, in contrast, can accommodate up to 40 or 50 people. Vinyasa teachers are expected to maintain a quick pace within the class, meaning that time for questions, personalized guidance, or philosophical inquiry is limited. While teachers may occasionally demonstrate a posture or movement, they more commonly move around the room and teach from various positions in the classroom.
Self-Practice and Discipline
Self-discipline and personal practice (sadhana) are strongly emphasized in Shadow Yoga, as they make up the foundation upon which deep learning takes place. Since sequences are repeated and refined many times over a student’s learning trajectory, the practice is absorbed and internalized, generating a unique understanding of what each activity gives and how/when it can be implemented. The structured nature of the system means that students have their own relationship with the practice and with themselves through the practice, which becomes a source of inspiration and support that is always available.
Vinyasa Yoga is exclusively teacher-led, with classes that vary significantly in style and content. There is no expectation that anything is practiced, studied, or memorized outside of class, which means a student can essentially switch to “Auto Pilot” when stepping into a Vinyasa Yoga classroom. This approach can be a welcome relief from the demands of daily life, and a healthy balance to other activities such as running or riding. The low-barrier practice model makes yoga accessible to almost anyone, and means people can attend class whenever it is convenient for them. However, the lack of ownership and self-practice means that the principles may remain on the intellectual level, and not be internally experienced through one’s personal efforts.
This information is designed to provide a better understanding of what to expect in a Shadow Yoga class, as compared to the more commonly known Vinyasa Flow class. Generally, you can think of Shadow Yoga as a progressive system of self-development that provides you with the tools you need for meaningful, long-term growth as a student of yoga.
Along the way, you’ll receive personalized guidance from your teacher that isn’t available in most Vinyasa Yoga classes. If your primary focus is on affordable, low-barrier, classes that include all levels of students, a Vinyasa Yoga class may be the type of yoga that suits you best. However, if you want a progressive system of yoga that covers the physical, energetic, mental-emotional, and philosophical aspects of practice, you may want to consider Shadow Yoga.
View our class schedule or learn about Shadow Yoga for Beginners and our Intro Series for Beginners at our yoga studio in Bend.
