We all know those moments when the flow starts going in circles. The same sequences, the same passages, the same rhythm. It's comfortable — but it can also become a kind of autopilot that pulls you away from full presence.

These 4 transitions were chosen for their fluidity, their accessibility to intermediate practitioners, and the element of surprise they bring to a flow. They are simple to learn, hard to forget.

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Before you begin

These transitions are intended for practitioners with a solid Vinyasa foundation. If you're just starting out, take the time to master each posture separately before linking them together. You can enter each transition through a classic Vinyasa (plank → chaturanga → upward-facing dog → downward-facing dog).

1
Utkatasana → Navasana
Chair Pose · Boat Pose

A playful transition that strongly engages the core. Moving from standing down to the floor creates a floating effect that students love coming back to — and slightly dread, which keeps the attention sharp.

1
From Utkatasana, bend your knees a little more and bring your arms out in front of you, parallel to the floor.
2
Slowly lower your hips toward the mat, controlling the descent with your abdominals.
3
Tip slightly back to lift your feet off the floor and come into Navasana — shins parallel to the floor, arms extended.
Transition from Utkatasana to Navasana
Strongly engages the core and hip flexors
2
Fallen Triangle → Upa Vista Konasana
Fallen Triangle · Wide-Angle Seated Fold

A fluid transition that brings a beautiful hip opening. It moves through the floor in a natural way and creates a moment of visual surprise — especially in a group class where no one sees it coming.

1
From Fallen Triangle, hand and foot on the floor, body in a diagonal line, free arm reaching toward the sky.
2
Bring your hips down toward the floor and place your free hand on the mat. Pivot your legs to open them wide to the sides.
3
You arrive naturally in Upa Vista Konasana — legs wide apart, torso upright, back long.
Transition from Fallen Triangle to Upa Vista Konasana
Deep opening for the hips and groin

"It's the transitions that reveal the quality of a flow — not the postures."

— Maïwenn, co-founder of Flowaway
3
Skandasana → Warrior II
Side Lunge · Warrior II

A dynamic transition that keeps power in the legs throughout the movement. It creates a beautiful continuity between two strength postures, with an elegant pivot that deepens your grounding.

1
From Skandasana — squatting on one side, the other leg extended — find a point of focus.
2
Pivot the foot of your bent leg toward the front of the mat, keeping the weight in your legs.
3
Gradually lift your torso, open your arms out wide and ground yourself in Warrior II, gaze reaching forward.
Transition from Skandasana to Warrior II
Leg power and coordination work
4
Pigeon → Navasana
Pigeon Pose · Boat Pose

The most surprising of the four. It moves from a deep hip-opening posture to an intense activation of the abdominals — a contrast that wakes up the body and keeps the attention fully present.

1
From Pigeon, slowly lift your torso, pressing into your hands, back straight.
2
Bring your back leg forward, both feet coming together in line with your body.
3
Tip slightly back, lift your feet off the floor and come into Navasana with your arms extended in front of you.
Transition from Pigeon to Navasana
Engages the abdominals and refines coordination
The 4 transitions at a glance
  • Utkatasana → Navasana — Core activation, controlled descent to the floor
  • Fallen Triangle → Upa Vista Konasana — Hip opening, fluid pivot on the floor
  • Skandasana → Warrior II — Leg power, elegant standing pivot
  • Pigeon → Navasana — Opening/strength contrast, a transition full of surprise

"Add one new transition to your practice each week. The body and mind love to learn."

— Alexandra, co-founder of Flowaway

These transitions can be woven one by one into an existing flow, or taught together in a themed class on transitions. The key is to practice them slowly at first — fluidity comes with repetition, never with rushing.

If you'd like to deepen your practice in an immersive setting, our retreats and online classes are the perfect opportunity to explore this kind of work with personalized guidance.

A&M

Alexandra & Maïwenn

Co-founders of Flowaway Yoga Retreats. They guide practitioners of all levels through retreats and online classes, with an approach that is joyful, inclusive and demanding all at once.

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