Yoga Foundations Starter Kit
Week 2- Flow, Breath and Sun Salutations
Vinyasa is often translated as “flow,” but its more literal meaning is “to place in a special or intentional way.” In yoga, it refers not only to how postures are sequenced fluidly, but more importantly, how we move through those postures—with awareness and purpose.
The key to creating that sense of flow is the breath. Both ancient yogic wisdom and modern science highlight the powerful impact of synchronising breath with movement. Within moments, this conscious coordination can lower stress hormones like cortisol and adrenaline, reduce heart rate, and shift the nervous system into the parasympathetic “rest and digest” state—where healing naturally occurs.
Moving with the breath also creates a mental pause, inviting clarity, calm, and focused attention. This is the flow state—the sweet spot where mindfulness and movement meet.
This week we will cover:
 Vinyasa Meaning
Cobra / Bhujangasana
Half-way Lift / Ardha Uttanasana
One Legged Dog / Eka Pada Ahdo Mukha Svanasana
Bridge / Setu Bandhasana
Supine Twist / Supta Matsyendrasana
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Sun Salutations / Surya Namaskars
Many of the new postures you’ll learn this week are part of a well-known sequence called the Sun Salutations, or Surya Namaskars. Surya means sun, and Namaskar means to bow—so this flowing sequence is essentially a moving tribute to the sun. On a deeper level, it’s a celebration of life itself—after all, without the sun, nothing could grow, including us.
Sun Salutations are a cornerstone of the Vinyasa yoga tradition, practiced in studios around the world. Here are the videos for Sun Salutation A and Sun Salutation B. These sequences are powerful for building heat, and sharpening focus for the practice ahead.
This Week's Inner Focus: BREATH
As you move through your movement this week, gently notice how your breath supports your body. How does it feel when you intentionally weave breath into movement? And how do you feel after the practice ends?
Throughout your week, whenever frustration or tension arises, pause. Take a slow, steady three-part breath in… and let it go.Â
At the end of the week, journal how often you remembered to return to your breath—and reflect on what it offered you. Did it bring a sense of calm, clarity, space, or ease? Let your breath be both your anchor and your guide.
