Skip to main content
Also known as: Ashtanga Vinyasa, Jump forward.

​
Technique

  1. From downward facing dog, bend the knees and crouch.
  2. Jump through the arms with legs crossed.
  3. Extend legs before lowering down.

​
Form tips

  • The trajectory of the hips should be close to horizontal. Bend the knees without lowering the hips too much.
  • Keep weight on the hands even when you crouch.
  • Keep the gaze forward.
  • Flex the spine to make room for the legs to go through.
  • Keep the legs to the chest to clear the floor.

​
Muscles

Strength

Primary

  • Serratus anterior
  • Chest
  • Back

Secondary

  • Pelvis
  • Quadriceps
  • Abs
  • Obliques
  • Hip adductors
  • Serratus anterior
  • Lower trapezius
  • Latissimus dorsi
  • Pectoralis minor
  • Iliacus
  • Rectus femoris
  • Psoas major
  • Rectus abdominis
  • External oblique
  • Internal oblique

​
Equipment

Ground (hands or body)
Ground (hands or body)

​
Appears in

Other disciplines
Joint movements
Shoulderdepressionprotraction
trains stretches

​
Progressions

w01z

Ground jump through and back

Intermediate

​
Regressions

e19i

Crossed legs L-sit

Novice
e19l

Blocks jump through forward

Novice
e19n

Ground jump through backward

Novice
e0x6

Frog walk

Novice
w01h

Weighted cocoon

Novice
e19m

Beginner Ashtanga Vinyasa

Beginner
e174

Pike walk out

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.