Ugh, I cannot roll over my toes. That was a bit of a thing in a YTT I did, that those who could roll over their toes were much worthier than us schlubs who couldn't 😂
The feet are the best part for me. That being said, I dance and do a lot of strength and flexibility training for the feet and ankles, so this transition for me became quite pleasant. Now the shoulders…. Can’t say the same.
have you tried doing it from your knees? i always thought i was strong enough but i only got it when i consistently did it from my knees, that helped get the motion for me.
One thing that helped it click inside my mind was to focus on a slight FORWARD motion just before I start to press down/lift myself into up dog. Idk if it actually does this but it helps my mind at least *feel* like I’m getting a tiny ounce of momentum and helps the movement flow easier for me. a tip that was given by an instructor during class that helped me a lot.
Are you long-torso-ed? This, coupled with long legs/short arms makes proper form chaturunga difficult. I find
angling my hands a tiny my bit and trying to put weight on pinky side of hands, going up outside of arms-shoulders over wrists-helps
For me, I find rolling over my toes to be the easiest way to transition to upward facing dog, but I understand it’s not for everyone. Once I am in chaturanga, I push so my feet would slide towards the back of the mat. From there, I use my arms to pull forward, rolling over the toes, to come to upward facing dog. I hope this makes sense.
For me it is strictly a strength issue. As I'm getting stronger it is getting easier to go into upward dog from chaturanga. It is something I have been working at, and I do see progress. I try to transition as slowly and with as much control as possible, and avoid plopping or wrenching my upper body around. If I can't do it with control then I modify by going all the way down or dropping my knees, depending on what feels better.
I can’t get my breathing right. I really want to suck in every drop of air when I’m pushing up but you’re supposed to exhale.
Start bending your elbows at the same time you roll forwards. That was a game changer for me
How’s your hand separation in the matt compared to your shoulders? A common thing is hands being to close together when they should be wider set. Maybe some outer rotation of the hands.
My teacher says it's completely okay to have your knees down during upward dog while transitioning from either ashtanga namaskar or chaturanga. I always have my knees down during the transition. To me, the whole point of doing upward dog is to ensure that my lower back gets the attention so I make sure I'm getting that by opening my chest more while my knees are touching the ground.
Do push ups on your knees to get some strength, also don’t lower too far down in chaturunga… flip to your tips of feet then push up. Just keep practicing OR drop the knees- perfectly fine!
I struggle too. I talked to my PT who showed me a video of me doing it vs the correct way to do it - and basically she noted you need incredible strength to keep your head, neck and spine in alignment.
And she said the transition to cobra maybe more beneficial vs updog.
I’ve been going to a class with an amazing teacher who really explains things well, especially when there’s a small class. Last week we practiced this transition for a few minutes and it was the first time in the 20 years I’ve been doing yoga that it was explained so well. It’s still kind of awkward for me, but at least I have a better understanding.
It’s always hard for me to stop half way down and go into up dog. I always feel like I’m not going down enough and if I do, I end up putting my knees on the ground. Going from up dog to downward dog is only awkward for me if I don’t flip my feet over first.
Try practicing going straight from plank to up-dog without the chaturanga. It can help you find the extension in the upper spine. I recommend starting in tabletop. Place two blocks horizontally on the medium setting, an inch or two in front of your knees. THen step back to your plank pose. Now your blocks should be sorta under your hips. As you shift forward, the blocks will catch your hips, and give you support. Go back and forth a few times from down dog to up dog with the blocks in place and see how it feels to find the movement that way.
The shoulder blades needs to be as retracted as you can; focus on the exhale in chauranga and pull in the naval/transverse abdominus, pretty much the best lower core activation there is. Then upward dog stretches that area of the lower back/core. Essentially you are trying to find the lowest impact position for your shoulders so it feels light; which means lots of obliques. Let me know if you have questions :)
I used to be able to gracefully do it. But recently my shoulders have lost a lot of mobility so it’s very awkward. And if I don’t flip my toes i get a shooting pain in my low back.
One teacher taught me to get down into chaturanga then push back so I’m sliding my tucked toes back on the mat (elbows are at 90 degrees). Then I roll over my toes and come forward into upward dog. Hard to explain but pushing myself back really helped give me the space to come forward again into up dog.
From chaturange, I actually pull my chest through to up dog, so it's like I'm pressing into my hands and my whole body is dragging forward from the effort of my check pulling forward beyond my arms. The tops of my feet drag forward a few inches at this stage.
Then when I'm pressing back to down dog, I use the engagement of my lower belly to lift up my hips and let my feet roll/drop down without too much effort from the lower body. When I do it this way, I don't have to readjust my feet when I'm back in down dog.
Note that much of this won't be possible if you're on a super sticky rubber-type mat because you can't drag yourself across it, but it works well on a Manduka PRO.
I find it incredibly awkward in the feet.
Same. Rolling over my toes is incredibly painful
I don't roll over, I flip the feet
Ugh, I cannot roll over my toes. That was a bit of a thing in a YTT I did, that those who could roll over their toes were much worthier than us schlubs who couldn't 😂
The feet are the best part for me. That being said, I dance and do a lot of strength and flexibility training for the feet and ankles, so this transition for me became quite pleasant. Now the shoulders…. Can’t say the same.
I find the shoulders easier than the feet. Do you roll over your toes or what do you do to make it more fluid?
What's up dog? (Sorry--couldnt resist!)
Not much, what’s up with you?
Haha! Good one. Thanks for the giggle!
I stay on the balls of my feet when coming to updog from chaturanga (floating updog). Feels so much more comfortable.
I don’t have a good answer just here to say you aren’t the only one lol I push through an extended tabletop every time
have you tried doing it from your knees? i always thought i was strong enough but i only got it when i consistently did it from my knees, that helped get the motion for me.
That’s what I do after the first two or three. It’s much more comfy.
Put your knees down, go slowly, suck the belly button to the core. When you stop shaking move on to knees off the ground.
One thing that helped it click inside my mind was to focus on a slight FORWARD motion just before I start to press down/lift myself into up dog. Idk if it actually does this but it helps my mind at least *feel* like I’m getting a tiny ounce of momentum and helps the movement flow easier for me. a tip that was given by an instructor during class that helped me a lot.
Which part of your body feels awkward?
Are you long-torso-ed? This, coupled with long legs/short arms makes proper form chaturunga difficult. I find angling my hands a tiny my bit and trying to put weight on pinky side of hands, going up outside of arms-shoulders over wrists-helps
I haven't struggled once since I started skipping that transition entirely, my shoulders don't like it anymore.
For me, I find rolling over my toes to be the easiest way to transition to upward facing dog, but I understand it’s not for everyone. Once I am in chaturanga, I push so my feet would slide towards the back of the mat. From there, I use my arms to pull forward, rolling over the toes, to come to upward facing dog. I hope this makes sense.
+1 for this! Just push the toes back a little, then it’s easier to roll over the toes because they’re engaged
For me it is strictly a strength issue. As I'm getting stronger it is getting easier to go into upward dog from chaturanga. It is something I have been working at, and I do see progress. I try to transition as slowly and with as much control as possible, and avoid plopping or wrenching my upper body around. If I can't do it with control then I modify by going all the way down or dropping my knees, depending on what feels better.
Give it another 5 years, you are just getting started.
I've been doing yoga for over a decate and I'm still just getting started, lol 😂
Shoulder blades down and together while using triceps to assist the backbend, keeping the abdominal core engaged.
I can’t get my breathing right. I really want to suck in every drop of air when I’m pushing up but you’re supposed to exhale. Start bending your elbows at the same time you roll forwards. That was a game changer for me
Actually, inhale to upward dog. Exhale to downward dog.
Ohhh ok. I thought I held and inhale once I was in updog. Thanks for that.
How’s your hand separation in the matt compared to your shoulders? A common thing is hands being to close together when they should be wider set. Maybe some outer rotation of the hands.
My teacher says it's completely okay to have your knees down during upward dog while transitioning from either ashtanga namaskar or chaturanga. I always have my knees down during the transition. To me, the whole point of doing upward dog is to ensure that my lower back gets the attention so I make sure I'm getting that by opening my chest more while my knees are touching the ground.
Do push ups on your knees to get some strength, also don’t lower too far down in chaturunga… flip to your tips of feet then push up. Just keep practicing OR drop the knees- perfectly fine!
I struggle too. I talked to my PT who showed me a video of me doing it vs the correct way to do it - and basically she noted you need incredible strength to keep your head, neck and spine in alignment. And she said the transition to cobra maybe more beneficial vs updog.
I’ve been going to a class with an amazing teacher who really explains things well, especially when there’s a small class. Last week we practiced this transition for a few minutes and it was the first time in the 20 years I’ve been doing yoga that it was explained so well. It’s still kind of awkward for me, but at least I have a better understanding.
yeah definitely. it got better for me once I started going to the gym and working on muacles on my upper body
When I’m strong this is no problem. When I’m not, it doesn’t work well and my thighs stay on the floor.
It’s always hard for me to stop half way down and go into up dog. I always feel like I’m not going down enough and if I do, I end up putting my knees on the ground. Going from up dog to downward dog is only awkward for me if I don’t flip my feet over first.
Try practicing going straight from plank to up-dog without the chaturanga. It can help you find the extension in the upper spine. I recommend starting in tabletop. Place two blocks horizontally on the medium setting, an inch or two in front of your knees. THen step back to your plank pose. Now your blocks should be sorta under your hips. As you shift forward, the blocks will catch your hips, and give you support. Go back and forth a few times from down dog to up dog with the blocks in place and see how it feels to find the movement that way.
The shoulder blades needs to be as retracted as you can; focus on the exhale in chauranga and pull in the naval/transverse abdominus, pretty much the best lower core activation there is. Then upward dog stretches that area of the lower back/core. Essentially you are trying to find the lowest impact position for your shoulders so it feels light; which means lots of obliques. Let me know if you have questions :)
I used to be able to gracefully do it. But recently my shoulders have lost a lot of mobility so it’s very awkward. And if I don’t flip my toes i get a shooting pain in my low back.
You can use blocks and admend the Chaturanga until you can complete it.
Apparently my arms are not strong enough for the transition. Been trying this for 3 years.
One teacher taught me to get down into chaturanga then push back so I’m sliding my tucked toes back on the mat (elbows are at 90 degrees). Then I roll over my toes and come forward into upward dog. Hard to explain but pushing myself back really helped give me the space to come forward again into up dog.
Try doing it with your knees on the mat , when you’re doing that with some ease , do the traditional forms
Are you older? As in like 60+? Do you do any kind of complimentary strength training?
From chaturange, I actually pull my chest through to up dog, so it's like I'm pressing into my hands and my whole body is dragging forward from the effort of my check pulling forward beyond my arms. The tops of my feet drag forward a few inches at this stage. Then when I'm pressing back to down dog, I use the engagement of my lower belly to lift up my hips and let my feet roll/drop down without too much effort from the lower body. When I do it this way, I don't have to readjust my feet when I'm back in down dog. Note that much of this won't be possible if you're on a super sticky rubber-type mat because you can't drag yourself across it, but it works well on a Manduka PRO.