Tips on how to Lift up and Jump Back

In this practice

Key teachings

• Engaging core and shoulders for lift-up
• Proper alignment for jump-back transition
• Avoiding common mistakes in vinyasa transitions
• Fluidity and control in Ashtanga practice

Ideal for

• Ashtanga practitioners
• Intermediate to advanced yogis
• Those seeking to refine their jump back
• Students working on vinyasa transitions

Lesson

Instructions

Finding the lift up and jump back can be really frustrating. It can be tempting to just throw the body in a mad dash to try and get the feeling of “up”. But this won’t lead to long-term results or build strength.

Don’t flatten the back and press hard with the hands with the head up.

Don’t kick with the legs, release the core and flail the legs in the air.

Don’t soften the shoulders and flop the landing.

Instead lift up like @indigomonaeyoga by engaging the shoulders, firming the chest and core, dropping the head down and rolling through the movement with more fluidity.

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Kino MacGregor is a yoga teacher, best-selling author, co-founder of Miami Life Center and Omstars, a leading online yoga platform. She has practiced yoga for over 25 years and meditation for over 20. she is one of only a few students to begin the challenging Fifth Series of Ashtanga Yoga and receive the Certification to teach from its founder K. Pattabhi Jois in Mysore, India.

Steps

• Jump Back transition
• Core engagement
• Shoulder stabilization
• Ashtanga Vinyasa methodology

Benefits

• Improved strength for vinyasa transitions
• Enhanced body awareness and control
• Reduced risk of injury through proper technique
• Increased fluidity in overall yoga practice