Two meanings at once: linking one breath to one movement, and the concrete transition plank, chaturanga, upward dog, downward dog that a flow class keeps returning to.
Every flow class says \"take a vinyasa\" and none of them explains it: it means the transition plank, chaturanga, upward dog, downward dog – repeated 20 to 30 times an hour. That repetition count is the whole point. It isn't one sloppy rep that hurts you, it's poor alignment times fifty. The classic mistake is taking on the pace of the room and putting the movement ahead of the breath. Turn it round: start the inhale first, then let the movement grow out of it. And the biggest misconception – dropping your knees, or a soft cobra instead of upward dog, isn't a step back. It's the same sequence in its smarter version.