5 Fun Transitions to Include in Your Practice

5 Fun Transitions to Include in Your Practice

June 10, 2021

By: Brooke Davidson // @brooke_being

Whether you are just starting out on your yoga journey or you are a seasoned practitioner of many years, including creative transitions into your practice can be a fun way to spice things up. It is, after all, often in the transitions that our minds become distracted. Intentionally link a few poses together, and suddenly you might find yourself more deeply immersed in the practice. Not to mention - creative sequencing can be a gateway to exploration and discovery on the mat, too.

Here are 5 fun transitions to try out next time you step onto the mat:


High Lunge → Low Lunge → Power Lunge → Warrior III

Begin in high lunge. 
Exhale: Lower hands to heart’s center and the back knee to the floor
Inhale: Lift hands and back knee
Exhale: Shift forward to power lunge
Inhale: Lift into warrior III
Exhale: Lower to power lunge
Inhale: Lift back into high lunge


Lunge → (Supported) Pistol Squat → Crunch

Begin in high lunge. 
Exhale: Hinge forward & lower tented fingers to the floor outside of the front foot
Inhale: Lift back leg and hug the knee into the chest
Exhale: Kick the lifted leg through and lower hips to heels for a supported (or hands free!) pistol squat
Inhale: Lower to the back, keeping the legs positioned as they are, but lifted into the air
Exhale: Crunch in (forehead to bent knee)
Inhale: Lower to the back and kick the legs up and to get momentum, and then find the pistol squat again
Exhale: Plant tented fingers and step back into high lunge


Wild Thing → Side Plank → Lunge → Half Moon → Warrior II

Begin in wild thing. 
Exhale: shift the weight more into the planted hand as you rotate toward a side plank
Inhale: Bend the knee of the top leg, keeping the toes lifted
Exhale: Step the lifted foot toward the planted hand
Inhale: Plant the lifted hand about a foot in front of the front foot
Exhale: Lift the back leg, flexing the toes and reaching out of the heel
Inhale: Stack the top hip over the bottom one, finding half moon pose
Exhale: Lower the lifted foot, keeping it oriented 90* to the front foot
Inhale: Lift up into warrior II


3 Legged Down Dog → Flying Splits → Chin Stand

Begin in 3 legged down dog. 
Exhale: Draw lifted knee toward the outside of the (same side) arm
Inhale: Bend the elbows straight back, and hug the forward thigh into the arm
Exhale: Shift forward and press into the hands, finding flying splits
Inhale: Look straight ahead and lower the chin to the mat, bending the forward leg as you do so
Exhale: Lift the back leg, press front bent knee into that tricep, press hard into that same side hand, and find chin stand
Inhale & Exhale & Inhale: Explore the shape
Exhale: Slowly lower either 1 leg and then the other or come back through flying splits


Wide Legged Forward Fold → Shoulder Stand → Plow Pose

Begin in wide legged forward fold. 
Exhale: Interlace the fingers at the low back
Inhale: Lengthen the spine to look forward, reaching the arms straight up
Exhale: Fold forward, letting the arms (still bound) move toward the ground 
Inhale: Gently roll into shoulder stand -- use the arms as your “brakes” to stop you from rolling too far
Exhale: Lower the legs behind you for plow pose


Brooke is a contributing author for Tada Rugs. Tada Rugs is a 5x7 yoga mat disguised as an artistic area rug that you never have to put away. Tada is short for tadasana, or mountain pose, and our own backyard in the San Juan Mountains of Durango, Colorado is where we find our inspiration. Check out our new designs, enter for a chance to win a new Tada Rug, and be sure to follow us for deals and insider specials! Like us on Facebook, follow us on Instagram, or contact us through our website! Tie a room together and bring your practice home.

Leave a comment

Comments will be approved before showing up.

Also in Yoga Tools & Tips

How to Slow Down
How to Slow Down

August 11, 2021

When I was 16 I got my first job. In the application and interview processes, I was coached to say things like “I’m good at multitasking” and “I can work in a fast-paced environment” -- things that would, unbeknownst to my 16 year old self, feed into the western world’s notion of “busy is better.” Years later, I realized that while I don’t enjoy monotony, I definitely don’t work best in a fast-paced environment where I have to multitask. In fact, according to a variety of research out there, most people do better in a slower and more focused environment. Studies have shown that “multitasking increases our brain’s production of cortisol, a hormone that creates stress. Once we’re stressed and mentally fatigued, anxiety builds up. And this leads to stress builds up. It’s a vicious cycle of constant stress and anxiety” (Oshin). But even if we recognize how we might benefit from slowing down -- even if we see the need and have the desire -- how do we actually make it happen?

Read More

Building Self-Confidence (in 30 Minutes or Less!)
Building Self-Confidence (in 30 Minutes or Less!)

July 25, 2021

I’ve never yet met a person who would prefer to feel timid as opposed to confident. In truth, it seems pretty straight forward that we’d all like to feel comfortable in our own skin and while walking through this life. However, it’s not always easy to make that happen. With some targeted work and persistence, we can systematically build our own self-confidence and move through the world with our chins held a bit higher. Check out the ideas below - separated out by timeframes - for some inspiration.

Read More

Naps: They're Not Just for Children
Naps: They're Not Just for Children

July 25, 2021

We know that naps are helpful for children. A bad mood, overt drowsiness, and a need for reset can all be mitigated through the simple grace of some shut eye. But what we don’t often talk about is how many of those same issues are still present in adulthood and can still, indeed, be helped via a nap. As we age, naps can continue to play an important role in our wellness through their myriad benefits.

Read More

Win a FREE Tada Rug

Each month we give away a FREE Tada Rug of your choice to one lucky winner.