Easy Jump Back Jump Through for Beginners in Ashtanga Yoga

Hey there , it's Keno .

We're going to continue our exploration of strength in the body .

The most powerful tool to build strength in your body in the Ashtanga yoga method is to jump back and jump through .

Now , if you're a total beginner to the practice , you want to check my other video on how to jump back , how to jump through for beginners .

This would be a tool for someone who's like an intermediate level who has strength in the upper body .

A little bit of strength in the core .

That combination will help you a little bit deeper into this movement , but you can expect some challenges along the way .

All right .

So the easiest way for say , an intermediate student to work on jumping back is again to break it down into a couple of distinct movements .

The first thing we're going to have is the knees lifted and the hands in between the feet and the butt .

That's a really important position .

You put your hands next to your butt , it's really hard to get off the ground .

You put your hands next to your feet too far forward .

So that easy placement between the feet and the hands , then you're gonna take your weight forward and the butt will come off the ground .

You'll step back .

Now , what's key here is that you learn to bend your arms and step directly back into , then inhale upward , facing , exhale , downward , facing .

And if you're able to do that , you can probably take a little hop forward better with a ponytail , but my hair is down now , then you can slide your feet all the way through .

OK ?

Let's just go over that one more time .

It's the jump back .

That's really the key .

OK ?

So jumping back requires you to be able to bend your arms and lean your chest forward .

So that's really the tool .

So let's really review that .

OK ?

I'll break that down really slowly .

So you lean forward , step , step just 1 ft off the ground , you bend your arms to take the chest forward and then you step all the way back into you , inhale upward , facing , exhale down .

All right .

If you don't bend your arms as you lean forward , you won't develop the upper body strength , use that movement before you even start to jump .

Thanks so much for watching .