Advice on downdog to lunge position

Yoga Discussion General Yoga
#1

Hi-
I have been doing yoga for a good year now but still struggle with the transition from down dog to lunge.

My problem is when I step my foot forward, I can only go about 1/2 way. After my 1/2 step forward, I reach down with my hand and move my foot forward into position. (I hope that makes sense)

I’ve tried raising the foot I’m trying to move back and up and using a swing motion for added momentum but that didn’t help much.

I don’t have a large belly so I don’t think that is the problem. I also have strong leg muscles so again, I don’t think that is the problem. Perhaps it’s weak abs?

Regardless of the problem - do you have any suggestions on what I can do to work on the step transition from down dog to lunge position?

#2

[QUOTE=KrisR;52108]Hi-
I have been doing yoga for a good year now but still struggle with the transition from down dog to lunge.

My problem is when I step my foot forward, I can only go about 1/2 way. After my 1/2 step forward, I reach down with my hand and move my foot forward into position. (I hope that makes sense)

I’ve tried raising the foot I’m trying to move back and up and using a swing motion for added momentum but that didn’t help much.

I don’t have a large belly so I don’t think that is the problem. I also have strong leg muscles so again, I don’t think that is the problem. Perhaps it’s weak abs?
Regardless of the problem - do you have any suggestions on what I can do to work on the step transition from down dog to lunge position?[/QUOTE]

If its any consolation I have been practising for 3 years now and have exactly the same issue you describe. They tell me it will come in time.

#3

I would try to loosen up in a low lunge position, perhaps even with your back knee on the ground and just sink into the lower position working on you hip flexibility.

You should be able to get into a low lunge with your back knee down on the mat and then try to get lower by bringing both arms inside the forward leg and down onto the mat. Can you do this? if not, perhaps you have tight hips? I’m wondering if your hips aren’t a bit tight. Other hip openers would help as well.

I would concentrate on sinking low into the lunge to the point of getting your arms on the floor even, that should help.

#4

It could be a couple of things. Most likely tight hip flexors from lots of sitting in chairs. To remedy this, spend plenty of time everyday in the lunge position. You want to feel a good, deep stretch in the front upper thigh. Put your rear knee on the floor and lean back a little. The other thing could be a mental obstacle. I had this problem. I knew I could not make this transition from DDog to lunge, so every time I went to do it I was thinking “OK, here goes the bit I can’t do”, and I couldn’t do it. It wasn’t till one day I got angry and thought “f@#k this, I’m going to do this even if it kills me”, and I went straight into position with great ease. The mind places amazing boundaries on what we can achieve.

#5

Yeah, along with doing lunges to create the flexibility that you need to step forward, you can develop the strength to get the leg where you want it to be by doing exercises such as leg lifts.

I also teach my students to practice lifting the back toward the ceiling, then bringing the knee forward and up toward the rib cage. Doing this over and over again will stretch the muscles that are preventing the movement from happening, while strengthening the ones that are designed to complete the motion.

#6

Hi Kris,

anatomically the movement from ams to vanarasana (lunge) requires knee AND hip flexion. The former requires hamstrings (primarily) while the latter requires quads (rectus femoris), psoas, and iliacus.

Of course there are other muscles assisting and this is only an anatomical reply. You can, with this in mind, get some work in vira I and II, parsvakonasana, utkatasana, urdhva prasarita padasana, navasana (or ardha navasana), ardha pawanamuktasana, and of course vanarasana itself.

Opening the hamstrings in supta padangusthasana I have not mentioned, as it goes without saying:-)

Rounding the spine and drawing the knee into the belly in ams may also be helpful.

Gordon

#7

Thanks for the suggestions and feedback.

I try to sit in Pigeon for several minutes while watching TV in the evenings and also do some foam rolling. I’ll add the low lunge and other hip opening poses. Also, I’ll try lifting my leg more consciously toward my stomach/ribs and see how that goes.

#8

I love beginning a practise with cat/cow, followed by cobbler/wide angle pose. It makes my whole body feel open before moving into the rest of the asanas. Pigeon is also one of my favourites. Take the time to breathe into your hips and open them up.

Like yogiadam said, sometimes it’s just a matter of having the “I can’t” mentality. Instead of telling yourself you can’t, or you’ve failed at the lunge again, move more slowly and analyze what part of your body is resisting the pose. Focus on what feels restricted, awkward, or stiff. Listen to your body - it will tell you what it needs, and you can progress from there (or at least, that’s what I do). It may be stiffness, you may just need to focus on your breathing more, or it may be a lack of confidence. Figure out what it is, and work from there.

The best bet is to go to your teacher after class and explain your problem. In my experience, yoga teachers have always been happy to help give advice to their yoginis. My yoga teacher took 5 minutes after class one day helping me figure out plank. The next class she remembered that I’d be having troubles with it and was on my case about my posture in plank every time we did it. It helped me so much and is a lesson that will stick with me!

I’m excited to see how you work this out. Keep us updated on how you solved the problem! :slight_smile:

#9

Interesting choices Kris.
Is there a rationale?

[QUOTE=KrisR;52216]Thanks for the suggestions and feedback.

I try to sit in Pigeon for several minutes while watching TV in the evenings and also do some foam rolling. I’ll add the low lunge and other hip opening poses. Also, I’ll try lifting my leg more consciously toward my stomach/ribs and see how that goes.[/QUOTE]

#10

Rationale for what I do while watching TV? :slight_smile:

Actually, pigeon pose is one of my favorite poses and I really feel it in my hips - in a good way - while doing it. It is a hip opener type pose, correct?

Foam rolling - I have a love/hate relationship with it. Although it hurts while doing it, the positive effects are wonderful. I believe it is a good restorative practice. I also work a fair bit with kettlebells (8, 12 & 16kilo) and it helps to release any muscle tension that I develop with my kettlebell workouts.

If I misunderstood your question - please clarify.

#11

Kris,

This is a challenge for many students. A couple suggestions:

Instead of bringing the foot forward into a lunge, step the foot back some. Some of my students do this and it works quite well until they gain the flexibility. Come into a lunge and wherever your foot comes down let it stay there and step the opposite foot back until you are in a lunge.

Come up onto the ‘fingertips’ as you raise the leg behind you, rounding the back and tilting slightly to opposite side to create a bit more space to bring the leg forward. Make sure you are lifting sitting bones high and are up on your tip toes.

As I tell my students, “Don’t think, just do”, and for some this works. It is a very fluid movement and if you think, it gets too complicated and anxiety sets in.

I don’t really see an issue with it, but many students don’t like interrupting the flow of the practice by having to grab the foot and put it into a lunge. Some have structural issues, i.e. short arms compared to longer legs, and may always have to modify.

But working on the hamstrings, psoas, quads consistently will assist you in your goal as Gordon states.

#12

[QUOTE=KrisR;52281]…If I misunderstood your question - please clarify.[/QUOTE]

Any thoughtful answer (for me) is a fine answer Kris. What I was thinking, more specifically, was “how is eka pada rajakapotasana and foam rolling germane to the issue of hip flexion/extension in the transition from AMS to Vanarasana”. But that is how my mind works, an on-point approach, and that is not always the path of a living thread here.

#13

As a beginner student (I am in my 50s, 2 years into regular practice) this is my experience:

In Downdog, initiate a ?glide? movement by pushing the back leg strongly while transfer most weight to front shoulders (feel like a jet taking off !), do not collapse head / shoulders, held upper back high towards ceilings with strong arms, with the momentum step leg forward.

Due to short arms I cup my fingers next to where feet will land to increase some space. (Hence, cup right fingers when right leg is moving forward, body slightly tilt to the left).

Gaze, and make a mental note, the spot where feet will land.

Keep practice and you will be stamping your foot at the perfect spot, good luck!

Note: teachers, if my method is off-track, kindly correct me. Thanks!

#14

[QUOTE=DoYogaWithMe;52151]
I also teach my students to practice lifting the back toward the ceiling, then bringing the knee forward and up toward the rib cage. Doing this over and over again will stretch the muscles that are preventing the movement from happening, while strengthening the ones that are designed to complete the motion.[/QUOTE]

This one seems to works for my seniors too…

#15

For some reason I have no problem stepping my right foot up but can’t do it with my left. I have the same problem with my left leg. Does anyone know why that is?

#16

Nellie31,

What you shared is quite common. As Gordon stated, tight quads, hamstrings, Ileopsoas can limit your ability to bring the foot forward. It would be great if we were all perfectly balanced, but we are not.

You can try this to see if the psoas is tight or the quads. On your belly bend your right knee and grab onto the ankle, pulling it as close to your buttocks as you can. If you feel the stretch in the quads, your quads are tight and you need to work on lengthening them (releasing). But if you feel the stretch (more like discomfort) in your lower back (lumbar region) it is likely your psoas. Repeat on other side. For me, my R quads and my L psoas are tight. Give it a try. But in doing this you’ll be able to better isolate where the tightness is and work on releasing.

#17

Thanks lotus girl! I believe the tightness is more in quad.