So which jumpbacks should you practice?
Now that you understand the biomechanics of both jumpbacks, you can make informed choices about the best transition for addressing your needs and goals—and, if you’re a teacher, those of your students. Here are some recommended guidelines:
Step back to Plank and lower through Chaturanga to the ground … if you’re looking for the option with the least potential for injury. It’s a great choice for beginners and yogis with sensitive wrists, elbows, shoulders, lower backs, or poor foot mobility.
Jump back to Plank … if you can hold Plank Pose with good form (upper back muscles engaged and no sagging in your lower back) without pain and you want to introduce an additional challenge. Just be sure to keep this movement safe by jumping back to Plank Pose with your core, arms, and shoulders engaged and your arms relatively straight.
Jump back to Chaturanga … if you can hold the pose with good form (with your upper back muscles engaged, no sagging in your low back or belly, and your shoulders in line with your elbows) and can also successfully jump back to Plank and lower from Plank to Chaturanga without pain. When you practice this, keep your core and shoulders engaged—and stop if you feel any pain or discomfort in your joints.