Moving from table top with one leg lifted into three-legged downward dog is super hard for me. It’s often cued like it’s an easy transition, but I really struggle. I’ve found that if I shift my weight forward over my arms, I can push back into three-legged dog (sometimes) without first going to my knee, but not always. Is this the right approach, or am I missing something? Am I in danger of hurting myself with this approach? I’ve built so much strength over time (with Fiji’s words about “millimeters of progress” always in my head, so I’m puzzled why this transition is so difficult.)
What a great question, and it so helpful for us to share that there are some poses or transitions that are tricky even after much practice. It is important to note that some transitions just might not work well for everyone, so feel free to customize and adjust. If it helps to move into downward dog first then lift your leg, that is a great option too.
To uncover why this transition is not progressing for you would be hard to do unless I could see it in action. That being said, you may be using effort more from your arms to do the lift, and under utilizing you leg. Try to push more from the leg on the ground.
Keep up the millimeter miracles