;

Strength Drills for Pick Ups and Jump Backs

$129 USD free today for members!
High quality courses and classes with experienced and authentic instructors.

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

Collapse all

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.

How to Get This Course?

To obtain unlimited access to this course on all your devices, along with access to 300+ other yoga course and challenges, and all the content of Yoga International, just create a Yoga International account. The first 7 days are free. Cancel anytime!

Start your free trial

Meet Your Teacher

teacher avatar image
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.

Our Customers Love to Practice With Us. We Think You Will Too!

Audrey Walker
I appreciate the breadth and depth of offering—classes, articles, workshops, courses for all levels of practitioners and for multiple styles of yoga teaching. I always learn new material and appreciate the opportunities to expand my own yoga knowledge and practice—as a teacher and a practitioner.
Megan Green
Yoga International brings diverse offerings in yoga, meditation, pranayama techniques and further education right into your home. I love the ability to use the various programs from home, making it possible to keep my practices consistent.
Richard Williams
Excellent source of information and knowledge! Many thanks! I love this platform and so do my students. The articles are amazing as are the classes and courses. YI covers every angle of helping us all deepen our practice.

When you sign up for this course you also get:

  • 200+
    additional yoga courses
    Deepen your practice
  • 3000+
    yoga practices
    All styles and durations
  • 100+
    yoga challenges
    Get that extra motivation
  • yogic docu-series
    Learn and relax
  • 700+
    meditations
    Find your peace
  • 100+
    pranayama practices
    Get centered
  • Ayurvedic tutorials and recipes
    Get practical
  • Spiritual Teachings Lectures
    Go deep
  • 2700+
    articles
    Full access to our library
  • Unlimited access on all your devices
    Practice anytime anywhere
Start your free trial

Experience the Yoga International difference

We’ve spent the last 30 years becoming an indispensable compendium of yoga practices and resources like no other. Since 1991, Yoga International has been a trusted source leading students to the best yoga classes and teachers in the world so they can experience the transformational health benefits of yoga.

While other platforms have shifted to pilates and fitness focused content, we’ve stayed true to yoga and our mission to help you find the path that works best for you.

Unlock This Course Today

Start your free trial