Jump Through and Step Through

The skill is in the lift. The hips rise over the shoulders, the legs bend and pass through the arms, and the body lands softly in a seated position. Without the lift, the feet drag or the hips crash. The step through is the accessible version, and the jump through is the earned version.

To pass the legs between the arms with control, from Downward Dog into a seated position, without impact.

1. 1From Downward Facing Dog, look forward and shift the shoulders past the wrists.
2. 2For the step through: bend the knees, step the right foot forward between the hands, then the left, and sit down.
3. 3For the jump: bend the knees, press the floor away and lift the hips high over the shoulders.
4. 4Swing the legs between the arms, crossing the ankles or keeping them apart.
5. 5Lower the hips softly to land in Staff Pose, or continue directly into a seated pose.
6. 6Extend the legs forward and sit tall.

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

• •Hands shoulder-width apart, pressing the floor away through the whole hand.
• •Shoulders move past the wrists and the hips lift above them.
• •Legs pass between the arms without the feet dragging.
• •Landing is soft, with the sit bones arriving gently.

The movement is an exhale. Prepare on the inhale in Downward Dog, look forward, then breathe out as you pass through. A held breath makes the movement jerky.

Watch the hips. If they do not rise above the shoulders, the legs have nowhere to pass and the feet will drag or the student will crash. Landing noise is also information. A thud means the descent is uncontrolled.

Reflect after practising:

• •Step through until the strength is steady. There is no deadline for the jump.
• •Use blocks under the hands to create the height you need.
• •If the wrists or shoulders are tired, skip the jump.

Rather than mistakes, you may notice:

• •Practise lifting the hips in Downward Dog and Handstand preparation.
• •Practise the step through slowly with blocks.
• •Strengthen the core with Boat Pose and leg lifts.

• •Step through one foot at a time.
• •Use blocks under the hands.
• •Skip the transition and step to the front of the mat, then sit.

• ✓Sit tall in Staff Pose and pause for a breath.
• ✓Continue to the next seated pose or lie down if finishing a sequence.