· Increased flexibility: While you don't always hold a stretch for a super long time in vinyasa yoga, by repeating postures and movements you do accumulate the 60 seconds recommended by ACSM to benefit, flexibility-wise.
· Mental focus: One of the most substantial benefits of vinyasa yoga is its ability to calm the mind. Instead of worrying about ordinary daily problems, you focus entirely on the breath, movement and pose sequences. This makes vinyasa yoga a moving meditation.
· Cardiovascular conditioning: A 2004 study published in the Indian Journal of Physiology and Pharmacology showed that two months of yoga training improved people's fitness levels and resulted in better exercise tolerance. While the cardiovascular benefits aren't quite the same as running a marathon, vinyasa certainly provides enough of a benefit to improve your health and wellbeing.
· Calorie-burn: This flowing movement of vinyasa also burns calories, which helps you maintain or lose weight if you burn more calories than you consume a day. In 45 minutes of vinyasa, a 150-pound woman burns 415 calories.
· Muscle development: it does contribute to toned muscles and functional strength.
· Yoga, including vinyasa, helps teach your body how to mitigate the stress response by using the breath and mental focus. A research review published in a 2011 issue of the International Journal of Yoga concluded that regular yoga practice does indeed improve sleep, reduce stress, quell anxiety and treat addiction.