The only tangible thing that makes yoga different than complicated calisthenics is the attention placed on the breath. The breath is to flow out and back in deeply, through the nose if you can. Throughout my practice my attention may wander, the breath may become shortened, or forced, or constricted....

Vinyasa is the linking of breath with movement. As translated it refers to the connecting of discrete objects in a garland. For a yoga practice, each pose is a small pause in a grander flow. The vinyasa transforms our practice into a beautifully connected garland.

I roll out my mat with some intention–then judgment comes.

The sun salutations (surya namaskara) are the basis for all vinyasa-style yoga classes. This is the first introduction to linking breath with movement.

Sit comfortably with the spine straight. With vishnu mudra block the right nostril. Inhale through the left nostril to the count of 4. Close both nostrils and retain the breath for the count of 16. Open the right nostril and exhale to the count of 8. Alternate nostrils for four...