We received a message from our user Pina, asking about the transition from downward facing dog to lunge pose: You’ll find that transition in the sun salutation from the the Gotta Joga Beginner, Advanced, Morning and Day programs.

“I’m using your app for a while and I find that I constantly improve. The only thing that doesn’t get better at all is they transition from downward dog to lunge. I have to change it slightly, move the arm or lift the hips, otherwise there is no room for the leg to step forward. Do you have any advice on how to achieve the transition without any changes? “

Our yoga teacher Anu Visuris answer:

“Thanks for the great question!

This transition can indeed be tricky. And, it is totally okay to modify it. Actually, you do need to lift the hips and move one hand a bit to get the foot in between the hands. Or, the majority of the people do. If you are really flexible and strong then maybe not. Here is how we cue the transition from down dog to lunge:

Inhale, lift your right leg back and up. Come high to the tips of your toes of your left foot. Gaze between your hands. Exhale, pull your knee toward your chest. Lift your pelvis as high as you can. Round your back and pull your belly in. Keeping your hips high, rounding your back and pulling the belly in gives room for you leg. Stay on the left toes. Come up to your right fingertips and slowly step your right foot in between the hands. Use your abdominal muscles here. If you can keep them active during the transition it will be much easier to bring the foot forward. Keep pulling your belly in!

With time, as you get stronger and more flexible this transition will get easier and you will notice that you don’t have to come as high on the toes or lift your hips as high as before. Give yourself time and enjoy the process.”

Thank your for practising with Gotta Joga!