Fun Yoga Transitions 2

Creatively sequencing challenging and fun vinyasa flow yoga classes is one of my favorite parts of my job as a yoga instructor.  For me, sequencing is both art and science – artistically choreographing movements while scientifically choosing postures and exercises that safely and effectively fulfill a purpose. 

In my 2019 article Fun Yoga Transitions, I shared some of the different, unique transitions I sometimes incorporate between yoga postures to create a diverse, challenging, and fun yoga flow class.  That article has become my most viewed post on Johnny La Pasta and I humbly continue to receive positive feedback from other yoga instructors who have found success in using those transitions in their own classes.

Now, I present to you Fun Yoga Transitions 2 in which I am sharing even more transitions I have been enjoying teaching and I think perhaps you will too!


Chair Vertical Twist Kick to Crescent Lunge

This transition challenges balance and coordination.  While it may be a complex move, it feels intuitive, dance-y, and fun!

How to:

From Chair Pose –

Exhale  – Chair Vertical Twist Kick

  • Sweep your Right arm back, reach your Left Arm Forward
  • Kick your Left heel up
  • Balance on your Right Leg

Inhale – Crescent Lunge

  • Send your Left foot to the back of your mat and land your toes
  • Circle your Right arm down, forward, and up
  • Turn your torso forward

Reverse Rights and Lefts when repeated on second side.


Half Splits to Revolved Low Lunge

This is a great low to the ground transition that links a great hamstring stretch (half splits) with a core strengthening twist (revolved low lunge) and therefore preps two key areas for a continued sequence. I enjoy using this transition at the beginning of a Sun Salutation B flow that will present further exercises for the hamstrings and the core.

How to:

From Half Splits

Inhale – Revolved Low Lunge

  • Lunge forward and plant your hands
  • Lift your back knee from the ground
  • Sweep your Right/Left arm forward and up

Revolved Low Lunge to Wide Legged Forward Fold

This is another transition that feels dance-y and fluid.  Additionally, it is a great transition for keeping low to the floor for classes focusing on grounding and foundation!

How to:

From Revolved Low Lunge

Exhale – Wide Legged Forward Fold

  • Sweep your top arm forward and down
  • Spin on your feet and turn your toes to the Right/Left edge of your mat
  • Walk your hands over to the side and place them underneath your shoulders
  • Allow your head to hang heavy

Revolved Crescent Lunge to Prayer Twist to Revolved One Legged Mountain

This has become one of my favorite chains of postures! This sequence is the ultimate challenge to core and balance requiring complete presence and concentration.

How to:

From Revolved Crescent Lunge

  • Inhale breath – Gaze down at your front foot and shift your weight forward

Exhale – Prayer Twist

  • Step your back foot up to meet your front foot
  • Sit your hips down below your shoulders
  • Maintain the twist in your torso
  • Inhale breath
  • Exhale shift the weight to your Right/Left foot

Inhale – Revolved 1 Legged Mountain

  • Slowly straighten your Right/Left leg
  • Lift your Right/Left knee up
  • Maintain the elbow to knee connection as you rise up

To Reverse – From Revolved 1 Legged Mountain

Exhale – Prayer Twist

  • Bend your standing leg and slowly lower your lifted toes to meet your grounded toes
  • Maintain the twist in your torso

Inhale – Shift the weight into your Right/Left foot

Exhale – Revolved Crescent Lunge

  • Step your Left/Right foot back
  • Maintain the twist in your torso

Low Lunge to Extended Side Angle

This is a different path to entering Extended Side Angle.  As oppose to coming down into Extended Side Angle from a Warrior 2 or a Reverse Warrior, this transition calls to move up into Extended Side Angle and thus utilize our muscles in a new way to enter the posture. The “Exhale – Lift your torso up by 4 inches until your side body is long” also provides a core challenge and capitalizes on the importance of a long side in this posture.

How to:

From Low Lunge

  • Bring your Right/Left hand to the inside of your front foot

Inhale – Extended Side Angle

  • Spin your back heel down
  • Roll your hips and chest open to the side
  • Lift your Right/Left hand to the sky
  • Exhale – lift your torso up by four inches until your Right/Left side body is long

Low Lunge to One Legged High Plank to Falling Star

Most often when we come down into a Low Lunge from a Reverse Warrior, Warrior 1, etc. we step our front foot back and move through a Chaturanga Dandasana.  This transition offers a fun alternative that challenges upper body and core in a way that is more dynamic than a typical Chaturanga.

How to:

From Low Lunge

Inhale – 1 Legged High Plank

  • Shoot your Right/Left Foot back
  • Hover your toes from the ground
  • Keep your hips in line with your shoulders

Exhale – Bring your Right/Left knee across your body to your opposite elbow

Inhale – Falling Star

  • Extend your Right/Left foot out to the side
  • Push down into your Right/Left hand
  • Lift your hips, chest, and Left/Right hand up to the sky

One Legged Mountain to Half Moon

This has become my favorite way to enter into Half Moon. Most often, we move into Half Moon from a Warrior 2 or an Extended Side Angle which requires us to launch forward and up by straightening our standing leg, lifting our back leg up, and finding length in our torso.  In this transition, the standing leg is already straight and we are already balanced one the one leg so we just have to focus on the rest of the posture.

How to:

From 1 Legged Mountain

Inhale – Open your Right/Left knee out to the side

Exhale – Half Moon

  • Kick your lifted foot back
  • Hinge forward and bring your Right/Left fingers down to a block
  • Roll your Right/Left hip and shoulder over your Left/Right hip and shoulder
  • Lift your Left/Right hand up to the sky

View all tutorials in 1 video here –

I hope you have enjoyed learning these transitions and posture chains. Try them on in your own practice and in your teaching. Let me know how these work for you in the comments below!

*Disclaimer – While I believe all of these yoga postures and transitions to be safe, I take no responsibility for any injuries or ailments sustained for practicing them. If you practice, you practice at your own risk.

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