Mindful Asana Transitions

About Asana Transitions

• Transitioning in asana may refer to moving in or out of any pose or moving between poses.
• It’s considered a sign of advancement in practice when we’re as mindful during transitions as during aligning and holding poses.
• Transitions are an opportune time to practice mindfulness. (See Theme: Mindfulness and Mindfulness Meditation.)

Teaching Considerations

1. A key teaching is to slow movement down and to move mindfully with the breath.
2. Focus on the weight bearing / grounding aspects of a pose and conscious, mindful weight shifting during the transition.
3. Jason Crandell notes here that transitions are often executed with an exhale. Thus, a long slow exhale can support the transition.
4. Other focus points during transitioning may be drishti (gaze), core engagement and/or bandhas.

Focus on the Weight Shift

The key to making a skillful transition is to focus on the movement of your weight. This will help you counterbalance your body where it’s necessary. Essentially, you want to limit the weight of your body from moving too quickly in any one direction. Bringing your attention to your core (specifically your pelvis and lower belly) is usually the most effective way to tune into your weight as it is transitioning. – Jason Crandell