Full Name:

Address 1:

Address 2:

City:
State:
Zip Code:
Email (required):

If I like it and decide to continue, I'll pay just $16.95, and receive a full one-year subscription (9 issues in all), a 62% savings off the newsstand price!

Today's Daily Tip

Surround Sound

Drop in on a yoga class anywhere in America, and chances are good that you'll hear a melody wafting from a ... (continued)

Multimedia

Video Channel:
From the Magazine

Behind the Scenes at a Yoga Journal Photoshoot

See the work and dedication of our editorial and art teams as we create the images to illustrate Chaturanga.

Watch Video



Print Print Email Email Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark

Tackling Transition

In your Yoga Step-by-Step series, Upward-Facing Dog is done with the toes extended and the feet pressing into the floor. I have a difficult time making a smooth transition from Up Dog to Downward-Facing Dog when I place my feet in this position. It is easier if I keep my feet flexed and my toes on the floor during Up Dog. Do you have any suggestions for making the "rolling over the toes" transition a smooth one? —Susan

HP_209_09.jpg

Read Natasha's reply:

Dear Susan,

My suggestion for making this transition smoother is to try to involve your entire body in the process. Often the difficulty is due in large part to a mental block about rolling over the toes, usually related to a fear of crunching them in some way. If the rest of your body isn't working to take some of the pressure off of the toes, the transition can end up being laborious and even painful.

Next time you try it, see if you can use the strength of your arms pressing the floor away to help create the initial lift out of Upward-Facing Dog. Then imagine your lower belly gently engaging and carrying your lower back and hips toward the ceiling. Finally, use the strength of your quadriceps drawing up to facilitate the roll over your toes.

If you can distribute the work of the transition this way, both mentally and physically, it will literally take some of the pressure off your toes. It will also direct your attention away from them. This can be useful when developing a new technique, since we often learn best when we direct our attention on intentions and actions related to the immediate goal, rather than overfocusing on the goal itself.

See All Beginners Expert Q&A Articles »

Print Print Email Email Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark

Subscribe to Yoga Journal Magazine

Reader Comments

Holly

I can do the roll back from up to down dog - i struggle very much however when coming from chattaranga into up dog - any advice as I would REALLY like to be able to do this!
thanks

Add a Comment »

Your Name:

Comment:

Join Yoga Journal's Benefits Plus

Liability insurance and benefits to support teachers and studios.

Learn More »

Enter to Win Great Prizes!

Enter to Win Great Prizes! Enter to Win Great Prizes! Prizes include a Yoga Journal conference pass, yoga mats, clothes, books, jewelry, energy bars, Yoga Journal DVDs, and more...

Enter Now »

Get 2 FREE Trial Issues and 2 FREE Gifts!

FREE Gifts! Your subscription includes
2 FREE GIFTS:

Yoga for Neck & Shoulders

A digital guide to 11 postures that relieve neck, back and shoulder tension.

Yoga Remedies for Everyday Ailments

A digital guide to 8 postures that relieve common health problems such as stress, backache, wrist strain, and insomnia.

Yes! Please send me 2 FREE trial issues
of Yoga Journal and my 2 FREE GIFTS

Full Name:
Address 1:
Address 2:
City:
State:
Zip Code:
Email (req):

If I like it and decide to continue, I'll pay just $16.95, and receive a full one-year subscription (9 issues in all), a 62% savings off the newsstand price!

Offer valid in US only.
Canadian subscriptions | International subscriptions

Save 62% off the cover price Pay Now and Get 2
Bonus Issues
Pay now and get
TWO EXTRA ISSUES FREE!
That's 10 issues for the
same low price!
Click Here to PAY NOW!