Vinyasa yoga for beginners: how to get started

By yum · Updated 9 November 2026

You can absolutely start vinyasa yoga as a beginner. You don’t need to be flexible or strong. You need to learn a handful of basic poses and give yourself a few weeks. At yum in Sydhavn, you start with yum basic elements, where you learn the poses a flow is made of. Once the basics feel solid, yum in the sky (intermediate — not a beginner class) is the next step: our slow vinyasa flow. Here’s how to get started well.

In short

• Vinyasa is yoga in flow: you move from pose to pose with your breath.
• Brand new? Start with yum basic elements. yum at sea and yum on earth also suit all levels.
• yum in the sky is for intermediate yogis. yum on fire is for advanced.
• How deep you go in a pose matters less than breathing calmly.
• With yum intro you can try all regular classes for 30 days for 399 kr. (359 kr. under 30).

Can you start vinyasa as a beginner?

Yes. Many people think vinyasa is only for people who can already do handstands. It isn’t. A vinyasa flow is built from a handful of basic poses, put together in different ways. When you know them, you can follow a slow flow even if you can’t do everything yet.

What makes vinyasa hard at first is the pace. The teacher names poses quickly, and you need to listen, look and breathe at the same time. So it makes sense to learn the building blocks first, at a calmer pace. Want more on the style itself? Read what is vinyasa yoga?.

Which poses is a vinyasa flow built on?

You don’t need them beforehand, but knowing the names helps. Most flows return to the same poses:

• Mountain: Feet under hips, find balance and breath. Many flows start and end here.
• Forward fold: Fold over your legs. Bend your knees. Your back matters more than your hamstrings.
• Plank: Body like a board. Core and shoulders. Knees down anytime.
• Chaturanga: Lower slowly from plank. The hardest transition. As a beginner, drop knees or come all the way to your belly.
• Cobra or upward dog: A soft backbend that opens the chest.
• Downward dog: An inverted V. The flow’s “resting pose”, even if it doesn’t feel like rest at first.
• Child’s pose: Sit on your heels, forehead to the mat. Always allowed mid-class, no need to ask.

Link those poses with your breath and you have a sun salutation — the core of almost every vinyasa class.

Where do you start at yum?

Brand new? Start with yum basic elements. yum at sea and yum on earth also suit all levels. yum in the sky is for intermediate yogis (the class page says intermediate and more experienced). See current times on schedule and booking — we don’t list fixed weekdays here because the schedule changes.

Two or three classes a week is plenty at the start. Showing up regularly beats showing up a lot.

What should you watch out for as a beginner?

• Breath is your speedometer. If you can’t breathe calmly through your nose, slow down or rest.
• Bend your knees in forward fold and downward dog.
• Skip chaturanga — knees down, or plank to belly.
• Use the blocks. They raise the floor. That’s good yoga, not cheating.
• Tell the teacher about injuries, pregnancy or pain before class. Check with a doctor or physio first if you have an injury.

How we do it at yum

• Three levels: beginner (yum basic elements), intermediate (yum in the sky), advanced (yum on fire). yum on earth, yum at sea and yum retreat suit all levels. See class descriptions.
• Small classes: max 18.
• Free props: mats, blocks, straps, bolsters, blankets.
• Classes in English (Danish only if everyone in the room speaks Danish).
• By the canal in Sydhavn: Alliancevej 22, near Sluseholmen and Enghave Brygge metro. Café next door.

New to yoga in general? Also read a beginner’s guide to yoga and which type of yoga should I choose?.

Ready to try? With yum intro you get 30 days of unlimited yoga for 399 kr. (359 kr. under 30) and 10% in the café. It then continues as a membership at 799 kr./month (729 kr. under 30) unless you cancel before the intro ends. No lock-in. See also how much yoga costs at yum.

FAQ

Is vinyasa yoga good for beginners?

Yes, if you start with the basic poses. At yum you learn them in yum basic elements. When you are ready for an intermediate class, yum in the sky is a slow vinyasa flow.

Which class should I start with at yum?

Start with yum basic elements. yum at sea and yum on earth also suit all levels. yum in the sky is for intermediate yogis.

How many times a week should I practise as a beginner?

Two or three times a week is plenty at the start. Consistency matters more than volume.

Do I need to be flexible to start?

No. You get more flexible by practising. Bend your knees, use blocks, rest in child’s pose when you need to.

What if I can’t keep up?

Go to child’s pose or downward dog and breathe. Rejoin when you’re ready. Everyone does — including experienced yogis.

How much does it cost to try vinyasa at yum?

yum intro gives you 30 days of unlimited yoga for 399 kr. (359 kr. under 30), then continues as a membership at 799 kr./month (729 kr. under 30) unless you cancel before the intro ends.