Is Vinyasa Yoga Flow Hard? Is It Hard For Beginners?

Are you looking to get started with yoga? Believe it or not, there’s actually more than one type! Vinyasa yoga is a form of yoga in which the movements go together to make a sequence.

Practicing vinyasa yoga has many health benefits. But one thing beginner yogis often wonder is how challenging this popular form of yoga is and whether it’s beginner-friendly.

That’s why in this post I am answering the question: Is vinyasa yoga hard? Get the answer below, straight from me, a RYT-200 certified yoga instructor.

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Is Vinyasa Flow Yoga Hard?

Vinyasa yoga isn’t harder than any other form of yoga, as long as you choose the right class for your level of fitness and experience. While it’s not excessively complicated, vinyasa yoga might require a higher level of stamina than other types of yoga (such as hatha yoga), since vinyasa is high-energy.

Is Vinyasa Yoga Hard for Beginners?

As long as you attend a beginner-friendly vinyasa yoga class or sign up for a beginner-friendly online course, you shouldn’t have a problem practicing this popular form of yoga. If you’re completely new to yoga or exercising, you might struggle with balance, stamina, and flexibility. The good news is that these all improve with practice, so the more regular your yoga sessions, the better you’ll be within just a few weeks.

What Aspects Are Hard about Vinyasa Yoga?

While vinyasa yoga shouldn’t feel too hard, these are some things that can make vinyasa a little more difficult than other types of yoga. Also, keep in mind that if your are finding vinyasa yoga too difficult, you might be in the wrong class for your level.


Unlike other types of yoga in which participants move from one pose to another without much thought on moving between them, vinyasa puts the emphasis on flow. It puts your movements into sequence.

Vinyasa yoga not only focuses on the movement between poses, but movement during the poses themselves as well. At times, this can put prolonged pressure on a muscle group, which can be difficult for beginners or those without much muscle strength.


If you have a high level of fitness when you get started with vinyasa, you’ll have an easier time. This is because vinyasa flow sequences can sometimes be quite cardio-heavy (for yoga anyway).

The fitter you are, the easier that aspect will be. Don’t worry if your stamina isn’t great to start with, it will improve over time with regular yoga practice.

Balance & Flexibility

Balance and flexibility are challenges you’ll come across in any type of yoga, but since vinyasa moves more quickly, maintaining balance can be even more difficult. Yoga relies on holding poses for long periods of time, which requires balance and a certain level of flexibility. While both of these improve with practice, you may find your first few yoga sessions a little tricky as you get used to balancing and stretching your muscles.

Is Ashtanga Yoga Harder Than Vinyasa Yoga?

Ashtanga is one of the more physically demanding types of yoga. When comparing Ashtanga to vinyasa yoga, some consider Ashtanga more difficult.

In Ashtanga, participants tend to focus on practicing the same poses every session. That means it can also be more mentally challenging because it lacks the stimulation of constant new sequences. However with that said, beginners can succeed at both Ashtanga and vinyasa if they set their mind to it and attend the right classes for their level.

What Is Harder Vinyasa Yoga or Hatha Yoga?

Both vinyasa and hatha yoga become easier with adequate practice and training, but hatha yoga is sometimes seen as more beginner-friendly. This is because it requires a lower level of physical fitness and is considered more easygoing. That being said, yoga novices can try both vinyasa yoga and hatha yoga without issue, as long as they attend the right class.

Is vinyasa yoga hard?

Adjustments To Make Vinyasa Yoga Easier

Here are a few ways you can make vinyasa yoga feel easy, especially if you’ve found it trickier to start with.

  • Use tools to assist you. Use yoga blocks and yoga towels to make it easier to hold the poses for a long time, especially while you get started.
  • Choose the right class for you. If you’re a beginner, do not book into an advanced class just to test yourself. Start at the first level and work up from there.
  • Take breaks. When you feel the sequence is becoming overwhelming, slip into child’s pose and take some deep breaths to relax.
  • Work with your teacher. If you attend a class, part of your yoga teacher’s job is putting you at ease and making sure the poses are accessible for you. Tell your teacher if something feels too difficult, and he or she will come up with a suitable adjustment.

Do you think vinyasa yoga is hard? Give it a try and let me know!

The best way to establish whether or not a type of yoga is difficult is to give it a try! You can join a local class or sign up for online classes.

If you find vinyasa isn’t the right type of yoga for you, there are plenty of others to try from hatha to hot yoga. The key to enjoying a steady practice is to find the one that best suits your needs.

Finally before I sign off, are you up for a challenge? If so, fill in the form below to sign up for my FREE 10-day yoga challenge to help you get started with a consistent yoga practice.