Jump Back and Step Back

The jump back is a strength move, not a leap. A good one comes from pressing the floor away with the hands and drawing the belly in, which lifts the hips and lets the legs swing back without a thump. Skipping the step and jumping before the strength is there strains the wrists and shoulders and teaches a habit that is hard to undo.

To move from a forward fold to Plank with control and without impact, on a single exhale.

1. 1From Standing Forward Fold, bend the knees and place the hands on the floor shoulder-width apart.
2. 2For the step: on an exhale, step the right foot back and then the left to Plank.
3. 3For the jump: lean the shoulders forward over the hands, press the floor away and lift the hips.
4. 4Swing the legs back together and land softly in Plank on the toes with the knees slightly bent if needed.
5. 5Settle into a straight Plank line with the core engaged.
6. 6Continue into Chaturanga or lower with control.

Instead of searching for the “correct” position, notice:

• •Hands shoulder-width apart, fingers spread, pressing evenly.
• •Shoulders stay over the wrists on landing, not behind them.
• •Land softly on the balls of the feet with the legs reaching back.
• •Body arrives in one line from head to heels with no sagging.

The whole movement happens on one exhale. Prepare on the inhale before, then breathe out as you step or jump. If you cannot complete the move on one exhale, slow it down and step.

Listen as well as watch. A heavy landing means the weight is not transferring over the hands and the wrists are about to pay for it. A student who is jumping before they can hold Plank has skipped the step that matters.

Reflect after practising:

• •Step back until the movement feels strong, then try a small hop.
• •Bend your knees as much as you need to to get the weight forward.
• •Skip the jump any time the wrists or shoulders feel tired.

Rather than mistakes, you may notice:

• •Practise Plank holds and Downward Facing Dog presses for strength.
• •Use blocks under the hands to lift the floor for the first jump attempts.
• •Rehearse the weight shift by leaning forward in a lunge and lifting the back foot.

• •Step one foot back at a time with a pause.
• •Lower the knees to the floor on arrival if the strength is not there.
• •Walk the hands forward to Plank from the fold.

• ✓Settle into Plank and continue the flow into Chaturanga or lower with control.
• ✓Rest in Child's Pose if the wrists feel loaded.