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A class we teach

Vinyasa Yoga.

Gentle, foundational and beginner-friendly, taught slowly by Sailaja in small women-only classes in Kolathur.

Some basics helpful, all levels welcomeFlowing and dynamic60 minutes
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Vinyasa Yoga at Anand Yoga Centre, Kolathur
What it is

What is Hatha yoga?

Vinyasa yoga is the flowing style where each movement links to a breath, so postures move smoothly from one to the next. It builds heat, stamina and strength, and no two classes feel quite the same. At Anand Yoga Centre, Vinyasa is taught by Sailaja in small women-only batches in Kolathur, with the option to slow down whenever you need.

The word Vinyasa is often read as nyasa (to place) and vi (in a special way), the practice of moving the body with intention, in time with the breath. Each inhale and exhale guides a movement, so the whole class becomes one continuous, breath-led flow rather than a set of separate held poses.

Compare

Hatha vs Hatha

Vinyasa Yoga
Hatha
Pace
Flowing, one breath linked to one movement
Slow, postures held for several breaths
Focus
Continuous, breath-led sequences
Time to learn alignment in each pose
Feel
Energising and heat-building
Calm and grounding
Best for
Great once you know the basics
The easier first style for beginners
New to yoga?

Hatha yoga for beginners

You do not need to be an expert to try Vinyasa, but a little familiarity with the basic poses helps you keep up with the flow. In our small classes, Sailaja breaks the sequences down and always offers a slower option, so beginners can join and rest whenever they need. If you are brand new, starting with a Hatha class first makes the flow feel much easier.

What to expect

What a Hatha class looks like

A typical 60 minutes class moves gently through these stages.

1
Centering and breath
Settle in, find a steady ocean breath, and note any injuries so the flow can be adjusted for you.
2
Warm-up flows
A few rounds of sun salutation to build warmth and link breath to movement.
3
Standing flow
Flowing sequences of standing poses like warrior, triangle and lunges, moving with the breath.
4
Peak poses
A slightly stronger pose or balance that the flow has been building toward, offered with easier options.
5
Floor and cool-down
Gentle seated stretches and twists to ease the body after the flow.
6
Relaxation
A guided rest in corpse pose to finish, letting the heart rate settle.
Benefits

What Hatha yoga is good for

For the body

  • ✓Builds cardiovascular fitness and stamina as you keep moving.
  • ✓Develops strength, flexibility and coordination together.
  • ✓The warmth generated helps the muscles stretch more freely.
  • ✓An active, full-body way to stay fit.

For the mind

  • ✓The breath-led flow can feel almost meditative once you settle in.
  • ✓Moving with the breath helps many people quieten a busy mind.
  • ✓Many find it a strong, satisfying release of the day's stress.
  • ✓Linking breath to movement builds focus and presence.
The poses

Common Hatha yoga poses

A Hatha class draws on these foundational poses. Tap any to learn it step by step.

Sun SalutationSurya NamaskaraWarrior IIVirabhadrasana IITriangleTrikonasanaCobraBhujangasanaBridgeSetu BandhasanaChild's PoseBalasanaDownward Facing DogAdho Mukha SvanasanaChair PoseUtkatasanaWarrior IVirabhadrasana IBoat PoseNavasanaPlank PosePhalakasana

See the full pose library for step-by-step guides.

Breathing (pranayama)

Vinyasa is built on the breath. The whole practice uses a steady ocean breath (ujjayi) to link each movement, and most classes also include a few minutes of calmer breathing at the end to settle the body after the flow.

Who it is for

Vinyasa suits women who enjoy moving, want more of a workout, and like variety, since the sequences change from class to class. A little yoga experience helps, but our small classes welcome newer students with slower options and plenty of guidance.
A common question

Hatha yoga and weight loss

Vinyasa is one of the more active styles, so it raises the heart rate and builds heat more than gentle Hatha. Practised regularly alongside a balanced diet, it can support weight management. As always, results vary from person to person.

Stay safe

Who should take care

  • Because the pace is quicker, tell your instructor about any high or low blood pressure, heart condition, recent surgery, or back, neck or joint injury, and check with your doctor first.
  • During pregnancy, let us know so the class can be adjusted, or join a dedicated prenatal session instead.
  • Take the slower option and rest whenever you need to. There is no need to keep up with every round.

Ready for something different?

Try our aerial yoga, the only aerial classes in north Chennai.

See all our classes

Hatha is one of the styles we teach. Browse the full class list.

Simple, honest pricing

₹199 first class, ₹2,000 a month unlimited. See the pricing page.
Questions

Hatha yoga: common questions

What is Vinyasa yoga in simple terms?
Vinyasa yoga is the flowing style of yoga where each movement is linked to a breath, so the poses move smoothly from one to the next. It builds heat, stamina and strength, feels energising, and because sequences vary, no two classes are quite the same.
What is the difference between Vinyasa and Hatha yoga?
Hatha is slower, with poses held for several breaths and a focus on alignment, so it feels calm and grounding. Vinyasa flows continuously from one pose to the next in time with the breath, so it is faster and builds more heat. Hatha is the easier first style.
Is Vinyasa yoga good for beginners?
It can be, with the right class. A little familiarity with basic poses helps you follow the flow, so many beginners start with a Hatha class first. In our small classes, Sailaja offers a slower option throughout, so newer students can still join comfortably and rest when needed.
Is Vinyasa yoga a good workout?
Yes. Because you keep moving in time with the breath, Vinyasa raises the heart rate and builds strength, stamina and flexibility together. It is more active than gentle Hatha while still being lower-impact than many gym workouts, and you can always take the easier option.
Does Vinyasa yoga help with weight loss?
Vinyasa is one of the more active styles, so it burns more energy and builds heat than slow Hatha. Practised regularly alongside a balanced diet, it can support weight management, though results vary from person to person. It is best as part of an overall active, balanced routine.
How often should I do Vinyasa yoga?
Two or three classes a week is a good rhythm for most people, with gentler practice or rest in between. Because Vinyasa is more active, listen to your body and do not push every day. Consistency over the weeks matters far more than intensity in any single class.

Start with a gentle Hatha class

Book a ₹199 first class and practise with Sailaja in a small women-only group in Kolathur.

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