About 2 weeks ago, a student asked me for some thoughts on moving through poses when in a flow class situation. This question arose as that student ‘pushes her envelope’ a bit — which is always encouraged by me. After all, it is through stretching our perceived limitations that we grow.

Therefore, on that day, I offered advice on the “poses between the poses”. In other words, the transition poses. These include - but are not limited to - mountain pose (tadasana), forward fold (uttanasana), half forward fold (ardha uttanasana), down dog (adho mukha svanasana), plank (phalakasana).

And, we can’t forget movements like walking to our hands from down dog to forward fold. And when one arrives at the forward fold, it may be compromised by the often-blamed hamstrings. It’s good to know the compromise may also rest with tight calves, tight hips, weak core and back muscles.

Another transition challenge may be stepping one foot forward to your hands from down dog. Hence, the “poses between the poses” are often as challenging as the BIG pose a student is striving for.

The message here is not to overlook those seemingly ‘easy’ in-between movements we are asked to do.

As I’ve moved through my yoga journey, it’s become clear I may not ever accomplish some of the more challenging poses. However, that leaves a lot for me to focus on. What? I focus on the “poses between the poses”. And, once I arrive at the BIG pose, modification is my best friend.

Modification does not - in my book - mean child’s pose (as mentioned in my last post).

When challenged by a pose, I take it step-by-step. One example is padangusthasana (hand to foot/toe pose), where my work lies with keeping the standing leg from ‘popping forward’ as I raise the opposite leg. I release the idea that my raised leg is straight (at least for now). A strap often comes in handy to straighten the lifted leg, but sometimes a strap isn’t available. In those cases, my knee remains bent which allows my standing leg and spine to line up straight and strong.

Enough about me. What challenges you in your practice? Break it down, work on it piece by piece, strengthen the parts that restrict you and lengthen them through steady, focused work. Skip the vinyasa, stay in down dog, especially if you’re feeling fatigued (doing a pose when one is too tired is a recipe for something other than positive). And, unless you’re not sure about what the teacher wants, resist looking around. Even those that look confident may be struggling. Work your pose, even if it’s a bit different from everyone else’s.

And, most of all enjoy your yoga practice - your strength, balance, flexibility and agility !!!