The strength and grace of learning the jump-through and jump-backs of Ashtanga yoga

In the Ashtanga yoga tradition, we are blessed (and challenged!) with a unique transition, the jump through and jump back.  These transitions link the seated postures and serve a purpose beyond mere physical movement. They contribute to the overall experience of the practice, promoting flow, strength, concentration, mindfulness, and discipline. 

These dynamic transitions connect the breath, mind, and body, fostering a sense of unity and deepening the practitioner's connection to the present moment. 

Learning the jump-through and jump-backs is tough.  Strength, flexibility, technique, a good attitude and fortitude are all required and it’s easy to feel like you might never achieve them… But let’s face it, yoga is never about the ‘thing’, it’s always about the process of learning the ‘thing’…

With that in mind, I want to discuss a few benefits that I believe result from practising (that is, the process of learning the ‘thing’) these dynamic transitions.  My hope is that knowing the benefits will inspire you to inch towards the next part and then the next part…rather than just dropping the hips to the floor each time with resignation. 

The first and most obvious benefit in practising the jump-though and jump-back with intention, intelligence and fortitude, is that it helps us to;  

Build strength and stamina

Whatever stage you are at with the jump-though and jump-backs, you will be building strength in your wrists, arms, shoulders and core.  The movements of these transitions means that we are activating a lot of our key muscle groups at the same time which means, we are working hard and have the opportunity to build lots of beautiful gritty stamina. 

Breath and Energy Control

The jumps in Ashtanga yoga are synchronized with the breath, enhancing the connection between breath and movement. The controlled exhalation during the jump-back aids in the engagement of the core muscles and facilitates the smooth transition. By aligning the breath with the movements, practitioners’ harness and direct their energy more efficiently, promoting a balanced and focused state of being.

Resets the Spine

One of the first things I learnt about the benefit of the jump-through and jump-back was that it resets the spine.  Each time you move through a jump back you’ll be doing a backbend (upward dog) and a forward bend (downward dog). Performing these actions between each side of an asana resets your spine

Focussed Attention and Moving Meditation:

Jumping through and jumping back create a seamless flow between the asanas (postures) in the Ashtanga yoga series. This fluidity helps maintain a continuous rhythm, linking the breath with movement, and cultivating a sense of moving meditation. These beautiful and challenging transitions promote a state of focused awareness and allows for a smooth transition from one posture to the next.

Patience and Discipline:

Learning to jump-through and jump-back requires patience and consistent practice. It is a gradual process that evolves over time as strength, flexibility, and body awareness increase. The commitment to mastering these movements cultivates discipline and perseverance, teaching us the value of dedicated practice and the rewards of incremental progress.

As you explore the jump-through and jump-back in your Ashtanga yoga practice, I encourage you to embrace them as opportunities for growth, refinement, and embodiment. With time and practice, these movements will become more fluid, effortless, and integrated, enriching your practice and deepening your understanding of the practice and your beautiful self.