jump throughs (take it up)

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"Take-It-Up-Asana" is a term coined by David

Swenson. It is an alternative to doing a regular vinyasa

which is basically just a lift-up. Swenson is very good

about explaining alternate variations which people can

use to build up to doing proper forms. Here is a

quote from page 75 of Swenson's

book:<br><br>"Take-It-Up-Asana"<br><br>"This is a great preparation for Vinyasa.

One of the

main challenges of vinyasa is the understanding and

application of the bandhas. 'Take-It-Up-Asana', when properly

performed, isolates the specific areas required to take the

body on the journey from sitting to Chaturanga

Dandasana, the plank pose. It is common for people to feel

tht their arms are too short to enable them to lift

up. I have been asked about the idea of using blocks

to elevate the hands to create greater clearance.

That will create more clearance but then it is still

possible to use solely the arms to lift the body while

dangling the torso without utilizing the locks to lift. It

is much more effective to keep the hands on the

floor and develop the strength and control to 'take it

up' by shortening the mid-section rather than

lengthening the arms. Even if 'lift-off' is not achieved, DO

NOT WORRY! As long as you feel the locks and

abdominal muscles working then you are reaping the benefits

and increasing your 'take-it-up' abilities. It is

imperative that your breath continues to flow. 1. EXHALE

Cross your legs (alternate which one is on top). Place

both hands on the floor (not on your fingertips). 2.

INHALE Draw the knees toward the chest. Lift the hips

and feet up from the floor. Feel the bandhas working!

Lift on an inhale and lower on an exhale. You're then

ready for the next asana."<br><br>He also explains this

in his video on primary series. He also has some

very detailed breakdowns of how to do vinyasas in his

book. He labels his explanations "Applying the Physics

of Flight".