Problem stepping forward into hands from downward facing dog

Yoga Discussion General Yoga
#1

Hello,

I’ve been reading posts on here for a while and thought you might be able to offer some suggestions how to strengthen whatever it is in me that isn’t as strong as the rest that causes difficulty when I try stepping one foot forward into a lunge. I just can’t get my leg that far towards my hands. It stops just past the level of my hips or sometimes if I really go for it I can get it in the direction of but outside my hands (I know that’s not right).

Is this a common thing or have I got legs much longer than my arms? :rolleyes:

I started yoga with classes last summer and really developed a daily home practice in December (never happier) and noticing small but noticeable improvements in strength and stamina but the above problem is annoying and definitely cuts the energy when I’m trying to flow into poses.

Any suggestions welcome.

Thank you.

#2

Really really common. Just keep trying, every body is different. I STILL can’t do it and I’ve been at it for about 10 years now. Some things our bodies resist, just acknowledge this and move along.

#3

Hey Groove,

This frustrates a lot of people in the beginning, but it doesn’t have to.

You can lift the hand off the floor to the side you are lunging to, momentarily standing on the opposite arm as you step through. Does that help? Like hopping on one hand. Try it that way first. If it’s still not possible, then use the hand on that side to quickly bump the foot forward from behind. It’s all good.

Try either of these two first. If you’re still not making it, then it’s ok to put the opposite knee down and lift one hand as you step through. Keep trying as this is a useful transition to master, for yourself and for your classmates.

siva

#4

It’s a multi-faceted answer.
In part it is strength in the hip flexors and opening in the hamstrings. Some abdominal strength is also helpful.

gordon

#5

Thank you for your responses. I’m definitely going to try and hop on one hand as recommended and keep on trying to build up strength. :slight_smile:

#6

I am so with you on this one. I still can’t make it to my hands but I have an excellent teacher who has helped me with this problem. He taught me to simply place my foot as far forward as I comfortably can, which initially wasn’t very far. Any standing postures or warrior postures are then simply started from that point. He told me, and I have found, that I am much more stable with these postures even if they might look fairly shallow. With the repetition, and the removal of worry about it, I have managed to move my foot significantly closer to my hand over a few weeks, which also created a deepening of Warrior and standing postures.

#7

I once saw a video of Shiva Rea doing a lunge. She stepped forward, then put her arm under her knee and pulled the leg forward. I have a physical problem that prevents me from stepping very far forward with one foot, and I do this all the time. I hope that helps.

#8

i use to have to lift my palm in order to get the foot through until one teacher came to step on my palm several times and i felt very stressed whenever we need to go to warrior 1 from downward dog. another teacher finally help to rectify the problem by swinging the knee out before bringing it in towards the hand. it was an eureka moment.

i also learnt from a workshop that due to my tight shoulders i have to place my hands about six inches ahead of my feet at the start of my vinyasa and jumping six inches behind my hands when coming back.

hope that helps.

#9

Oh wow - I thought it was just me who had this problem. It really does ruin the flow when you have to hoik your knee the rest of the way with your hands.

A yoga instructor I asked about it said I should pull the knee I am lunging as close into my stomach as I can while exhlaing, and then planting it forward, in a sort of cat-like way. It’s helped me, but I still can’t do it every time.

#10

Ahhh yes, this happens to me as well. I’m short but my legs are longer than my arms so perhaps it’s a body thing. I usually just creep the legs forward as far as I can go and pull up when I can.

In yoga it’s important to work around your limitations and don’t force any movement. I’ve learned never ever to watch what other people around me are doing because everybody is different.

If you need to - stand, then go into a lunge. You get where you want to go without putting on added stress (on the joints AND on yourself).

#11

Hi I also have this problem and I believe it is caused by tight quadriceps and hips. The quadriceps are often completely neglected.

I found a video that I think might help:

Google “How to do yoga stretches that open your quadriceps” by Dina Prioste

#12

It really helps me to go up onto my toes (while in down dog) right before I step into my hands. Also, I allow knee to bend and my leg to rise up in back of me a bit before stepping through to sort of get some momentum going, if that makes sense! Good luck, you’ll be able to do it sooner or later! :slight_smile: