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Strength Drills for Pick Ups and Jump Backs

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Course Overview

Whether you're newer to Ashtanga yoga or an experienced Ashtanga practitioner, it's always important to refine your transitions. In this program, you'll work with one transition in particular: jumping through down dog into a seated pose and then "picking it up and taking it back" into chaturanga and up dog, before returning to down dog.

Throughout, you'll gain a nuanced understanding of the mechanics of this powerful transition and get alignment-based drills and progressive practices designed to help you systematically build strength for it. 

As you build your "pick it up and take it back" power, remember to be patient with wherever you are in the process. It takes time to build muscle, it takes time to build strength, so give yourself time and enjoy your practice.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Course Outline

4 hrs to complete

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Section 1
  • The transitions of Ashtanga yoga are just as important as the poses. In this program, you'll work on one transition in particular: jumping through down dog into a seated pose and then "picking it up and taking it back" into chaturangaand up dog, before returning to down dog. In this introductory module, Johnna breaks down the key components of this commonly challenging transition and she shares words of encouragement for those who are new to it: "Remember, it takes time to build muscle, it takes time to build strength, so give yourself time."
  • A deep hip hinge (forward fold) is required for the transition we're exploring, and in this module, you'll learn practices that can help you access your deepest forward fold yet.
  • In this module, you'll learn why a standard sun salute A holds the secrets to building strength for jump backs and jump throughs.
  • In this module, you'll explore a progressive practice that can help you land a strong and skillful jump through from down dog.
  • In this module, you'll practice drills for jump throughs that will help you build upper-body strength, further develop your hip hinge, and refine your understanding of the mechanics of this powerful transition.
  • In this module, you'll learn progressive practices that will help you build your "pick it up and take it back" power.
  • In this module, you'll practice drills that are designed to help you build strength and stamina in your core, back, hips, and arms, preparing you for a skillful and strong "pick it up and take it back" transition.

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Meet Your Teacher

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Johnna Smith
Johnna Smith is an international yoga teacher and lead yoga teacher at Ashtanga Yoga School Charlotte.... Read more

Frequently Asked Questions

Absolutely, you can include this course in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This course is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Course completion.
No prerequisites are required; this course is open to anyone interested in deepening their knowledge and practice.
No, the course is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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