Three-Leg Down Dog is a great stretch so don’t gloss over it. Use it to open up the hip flexors and hamstrings. After using the pose to open the body, shift the alignment so the hips are level and the body becomes less floppy and more stable. This brings more clarity to the transition from Three Leg Down Dog to Lunge.
There are a number of ways we can transition from Three-Leg Down Dog into Lunge. From easiest to most advanced, some techniques are listed below.
Use momentum to swing the extended leg from the lifted position forward. If the foot is still stuck too far behind the hands then grab hold of the ankle and pull the foot forward.
To create more space for the foot to land between the hands, elevate the palm and come to the fingertips of the hand on the same side as the lifted leg. Then use gentle momentum to swing the foot forward, between the hands.
Perhaps after a little while and a lot of core work the tented fingers are no longer necessary and your student can simply use momentum to step the foot forward.
With control, the knee hugs into the chest and perhaps lingers there for a moment before the food steps forward.
Going from Three-Leg Dog to Three-Leg Plank and then stepping the foot forward is a great challenge for practitioners.
Advanced Practitioners may enjoy doing the Hop Switch where they float from Three-Leg Dog to Handstand and land that back foot forward as they step into Lunge position.
From the Low Lunge position, we move into Gentle Twisted Lunge. This is a great way to stretch the outer hip of the front leg as we practice leveling the hips in a twist. (Adding a pose with actions like Gentle Twisted Lunge is useful before moving into Warrior I because the actions in Warrior I are similar but more difficult to access.)
In the LWU sequence, before moving into Warrior I, we move directly into Crescent from the Gentle Twisted Lunge. This affords your students a chance to stretch the hip flexor of the back leg as they rise to standing. (Hip flexors tend to be an area of tightness for everyone because of all the sitting and walking we do). Lifting into Crescent after Twisted Lunge also creates space in the body for the transition into Twisted Crescent.
Twists are great for massaging the internal organs and Twisted Crescent is a deep twist, so here your students receive a progressively stronger twisting experience from Gentle Twisted Crescent.
Now the body is super well primed for Warrior I. In this pose, while the back heel is grounded and the hip draws forward, the front leg’s hip draws back. This action is often referred to as ‘scissoring the inner thighs’ and is paired with pelvic floor engagement... like Handstand. Also similar to Handstand, in both Crescent and Warrior I the core is engaged and the torso is upright. The arms and shoulders strengthen and stretch as they lengthen in line with the torso.
Warrior I to Warrior II is a common transition in yoga classes. While the hips are in a neutral position in Warrior I (both hips face forward), the front hip opens up into external rotation in Warrior II. This is an important distinction to make. The hips and legs then remain consistent with Warrior II as we enjoy the side-bend in Reverse Warrior. Next we lift the torso back into Warrior II before shifting the hips to enter the hamstring stretch Triangle pose. We come back to Warrior II to enjoy the uplifted energy before descending into Chaturanga.
Vinyasa gives the class a nice rhythm. It’s an opportunity to wipe the slate clean before continuing on and it builds a great deal of strength.
The first round of the standing flow is performed slowly so that the alignment is clearly established and students have the chance to feel and strengthen their body and mind. The second round is performed faster as they are already familiar with the alignment and sense of self in the poses. A third round could be added with one breath per movement.
Once we learn alignment, we can soften our attachment to it in favor of trusting the muscle memory and simply enjoy our breath and body.
Generally, inhales raise the body, exhales descend the body. If you wanted to teach one breath per movement, the breathing begins with inhale Three Leg Down Dog, exhale Low Lunge. Inhale lift the arm for Gentle Twisted Lunge, exhale core contracts to deepen the twist. Inhale Crescent. Exhale Twisted Crescent. Inhale Warrior I. Exhale Warrior II. Inhale straighten the front leg. Exhale lengthen forward and then descend the torso into Triangle. Inhale lift into Warrior II. Exhale Reverse Warrior. Inhale Warrior II. Exhale Chaturanga.