So which jump­backs should you prac­tice?

Yoga Journal - - Biomechanics -

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.

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