Jumping through in the Ashtanga Vinyasa Tradition

This video explains jump throughs to transition from Adho Mukha Svanasa (Downward-facing dog pose) to Dandasana (Staff pose). It’s commonly referred to as a “jump through to sit”. The jump through can serve as a great way to build strength, mobility and focus. This means your practice gets better, smoother and more flowing.

“With enough practice, everything arrives – you just need to have patience.” – Doron Hanoch

In the Ashtanga Vinyasa tradition, we often do jump backs and jump throughs. They can be quite challenging and rewarding once we achieve them. This also helps us flow smoothly with one breath for each transition. In this video, Doron breaks down the jump through into several steps to provide you with a structured way to practice. 

How to do Jump Throughs

Break it Down: Steps for Jump Throughs

1. Come into Downward-facing dog and jump forward without lowering the hips. Try to keep your hips as high as possible with the toes pointed.
2. Lift the chest and lift the head while dragging the legs through. If you still don’t have enough space to pull the legs through, try placing your hands on blocks for more space.
3. Put it all together! Practice, practice, practice until it becomes one fluid movement.
4. Incorporate it into your practice. The jump through will allow for a more fluid transition and a combining of breath with movement for every transition.

Helpful Tips

One way to practice building the strength to lift is to sit in a seated position with your legs extended, and hands by your side. From here, place your hands flat on the mat and repeat lifting and lowering, as many times as needed. This can also be done with the legs crossed.

Remember, it’s not about managing to do the fancy jump through, but rather more about paying attention to the process while being mindful and focused. The strength will come as a byproduct. Happy practicing!

More Practices

30 Minute Full Body Vinyasa Yoga Class

How to do Lotus Pose, Padmasana in Yoga

Yoga for Grounding and Inner Strength

Jump for Joy

If you’ve enjoyed this post and video, write a comment and share it with your friends. Let’s get everyone jumping through with joy!

For more videos, check out Doron’s YouTube channel. Come visit us at the Doron Yoga & Zen Center in Guatemala, for daily yoga classes, retreats and workshops, and Yoga Alliance-certified yoga teacher training!

Blissful Living,

Doron