Vinyasa Yoga Stretches

As with any workout, it's a good idea to complete a few warm-up yoga stretches before your Vinyasa practice. You'll be working the muscles in your back and shoulders a lot during the workout, so focus on these areas.
Shoulder
Start with a few shoulder rolls, first forward, then backward. Next, clasp your hands together and reach your arms up toward the ceiling, holding for a few breaths. Similarly, clasp your hands together and reach them behind you and slightly upward, again holding for a few breaths.
Spine




Rolling through a few cat and cow stretches can help prepare your spine. Start on all fours, knees under your hips and hands under your shoulders. Arch your back, curving your spine like a cat then tilt your pelvis, reversing the move so your spine curves downward into cow pose.
A forward bend is another great way to warm up your back as well as your legs. Simply, bend over letting your body hang as gravity helps you stretch. Try to keep your legs straight and reach your arms down to touch the floor if possible.
Wrists




Because a lot of poses require you to put a lot of weight on your hands wrists, you should warm them up too. Roll your wrists inwards for 10 counts, then reverse the motion so you're rolling them outwards. Put your arm straight out in front of you, rotating it so you can make your hand parallel to the wall in front of you. Finish by using the opposite hand to gently pull your fingers down.