Hello my dear Yogis and Yoginis!
Today I want to address an issue a lot of students have approached me about, that is
stepping forward into a lunge from downward facing dog! I love teaching a flow class, and when you have difficulty stepping forward into a lunge it can definitely disrupt the flow of the class.
Perhaps you look at the yogi next to you and wonder how their leg can seamlessly float under their belly, and how they can softly land his foot between their hands, while you yank your leg and foot through like it’s a sandbag dropped on a bed of daisies, and maybe even still end up with your foot far away from the top of your mat, your front heel lifted off of the floor, and your front knee forward of your toes. Not only do you feel a bit like a beginner still, you know that a knee not quite in the right position (such as bending past the crease of your ankle) can wreak havoc on the joint. But how do you get that front foot where it’s supposed to be?
Do not be discouraged, many people suffer from this problem, not only does this transition require
strength and
flexibility there is also a
technique.
To begin with you always want to make sure that your body (in particular your
hips and
hamstrings) is warm before you practice, so do some cat/cow, a few low lunges, a down dog, your favorite 3 legged down dog, a high lunge.
Begin with the mind:
Don't try and do it just yet, begin by getting into the right frame of mind, it is helpful to visualize what you need to do,
visualize. image going from downdog, extending your right leg up into a three-legged dog, bend your right knee into your chest, rounding your spine like a cat stretch as you push the floor away from you.
The Breath:
Each posture in yoga is
linked with the breath, the general 'rule' of this is that with each
exhalation you
contract your body, with each
inhalation you
expand the body. This means that you’ll inhale as you lift your leg into three-legged dog, and you’ll exhale as you draw your knee into your chest to step through.
Before you practicing coming all the way through to a lunge, practice linking the movement with the breath. From downward facing dog, inhale your right leg up into three-legged dog; exhale, and bend your knee to your chest, shifting forward a little, like you would for plank pose. Stay here for a few breaths, keeping your hips lifted and level, your spine rounding up like a cat stretch, and your head relaxed. To create even more space, with every exhale, push the floor away and contract your abdominal a little more, thereby rounding up a little more. Then re-extend your right leg back to three-legged dog on an inhale. Exhale, return to downdog, and repeat on the second side.
If it does not work for you to do this from downdog, try doing this on your hands and knees to begin with. Inhale the right leg up exhale knee to chest, repeat that a few times, then move over to the other side.
The Body:
Here is the
final step. This is where you can
actually practice the step forward, From downward facing dog, inhale your right leg up. Contract your abdomen as you exhale and bend your knee into your chest, rounding your spine, pushing the floor away from you with your hands. Press the ball of your left foot into the floor as well, this will help you draw your right knee even closer toward your chest. Flick your right foot forward (like you’re kicking a soccer ball), aim your foot towards the space between your hands, and gracefully, place your foot flat on the earth, ending up in your lunge.
It is important to remember that each and
every body is different - for some people this may be an easy transition, for some it may require more practice.
Never give up!
Happy practicing yogis and yoginis
Namaste
