When To Use
We often incorporate this transition casually into our sequences, but it is not easy! It’s harder to step forward from downward facing dog than it is to step back into a lunge from the front of your mat. The stepping forward action is really only appropriate for:
- vinyasa classes
- flow classes
- power classes
So if you’re teaching a hatha or more gentle class, there’s no need to use this transition. It puts a lot of weight on the wrists, requires core strength and hip flexibility, and can feel needlessly discouraging.
Benefits of the Transition
However, if you are working in a flow/power style, this transition gives you lots of flexibility to create fun transitions from downward facing dog into your standing poses.
This transition is also an excellent preparation/education for arm balances (such as tittibhasana) and inversions because it
- trains the hands/wrists to grip the floor
- cultivates the student’s connection to the strength and lift of the back leg
- trains the core and pelvis to lift UP, and
- trains scapular protraction moving apart, which helps create upper core lift and shoulder stability.
Why It’s Hard
This transition will be difficult for you if you have short arms and long legs. Sorry, my friendly T-Rex’s, but your bodily proportions will make a difference. This transition will also be challenging if you have limited hip flexion (ability to draw your knee into your belly. Limitations in hip flexion may be caused by compression at the front of the hip, either due to the shape of the joint, or simply having more material (belly, thighs) to work around.
So there are some very good reasons why you may struggle with this transition while your bendy friend next to you makes it look like a breeze. It’s not equally easy for everyone.
That said, there are a few ways that will help to maximize your own personal capacity to work this transition gracefully.
In a nutshell, stepping your foot forward with fairy-like lightness requires that you create enough space between your chest and the floor to clear your foot.
Here are five tips to get you closer.
1. Use your back leg to lift your pelvis
It’s easy to forget about the back leg. After all, it’s way back there. Out of sight, out of mind. However, you need the back leg to work in order to get the necessary lift in the pelvis. Lift your back heel way up, roll onto your big toe, and lift your back thigh as high as possible. These actions will help you to get the pelvis high enough to clear space under your body.
2. Use your arms to lift your chest
To create space between your chest and the floor, you must spread your shoulderblades apart. Think cat pose. Widen and lift the upper back as much as possible. If you try to step forward without lifting your sternum up into your back towards the sky, you simply won’t have the lift through your chest to bring a foot forward.
3. Adapt for your hips
Not all hips are the same. Try this. Lay on your back and draw your knee into your chest. How far can it come in? Try taking your knee wider to the side. Can you get it further into your chest/ribs then?
Find your personal sweet spot for bringing the knee into your chest. This may mean that when you step forward, you will take your knee a little wider to the side in order to get more height through the thigh.
Also, take a note: if you relax the front of your hip, can you draw the knee in further? Sometimes the engagement of the hip flexors can actually impede the ability to get the thigh close to the body. If this is true for you, then when you step forward, see if you can downtrain the hip flexors a little bit, keep them more relaxed, and scoop up more from the abdominals. It’s not the easiest thing to do (because you need the flexors to turn on a bit to make this move), but worth playing with.
4. Yep. Core.
The core is important here insofar as it helps to lift your pelvis and your chest up. Also, the hip flexors (which some say are part of the core) will be working to draw the thigh up to your chest. So yes, some abdominal work is required. But they are part of the larger picture of making a “cat back” and getting your hips as high as possible.
5. Hands and Triceps
Use your hands rooting down to help you get more lift up through the chest. Press through your palms and straighten your arms. Remember, you need every precious millimeter of space between your chest and the floor for this transition, so don’t lose any of it by bending your elbows. Engage your triceps to fully extend your elbows and find maximal length through your arms. To feel what it’s like to have truly long arms, try your transitions with blocks under your hands for a few practices. Then see if you can incorporate that feeling into the transition moving forward.
Here’s a video with some visual explanations.
This transition may never be easy, but it can become more easeful over time. Happy playing! And remember, do this transition slowly for best results; momentum doesn’t count 😉
