Root to rise: Making your yoga transitions stronger

One of the most common places we lose balance in yoga isn’t actually in the pose itself — it’s in the transition. We become so focused on where we’re going that we forget to stay present for how we get there. But it’s the journey that builds the strength, control and stability which allows the pose to feel steady when we arrive.

Strong transitions are what make a flow feel fluid instead of frantic. They transform a sequence from something we “get through” into something that feels strong and empowering.

Root to rise: Press down to lift up

One of the most powerful techniques for improving transitions is something beautifully simple: press into the ground. In yoga, we often call this principle root to rise. The more intentionally we press down into the floor with our feet (or hands), the more stability, strength and lightness we create when we lift or move.

The ground is not just something we stand on — it’s something we actively use.

When we root down:

• The legs engage more fully
• The core naturally switches on
• The body feels organised and supported
• Balance becomes more accessible

Instead of “pulling ourselves up,” we push down to rise.

From Extended Side Angle to Warrior II

This week in the cabin, we practised this when moving from Extended Side Angle into Warrior II. Rather than collapsing into the front leg and hauling the torso upright, we practised:

• Firmly pressing both feet into the mat
• Grounding through the outer edge of the back foot
• Engaging the legs
• Switching on the core
• Then allowing the torso to rise from that stable base

The lift becomes controlled and strong instead of rushed. The transition feels powerful rather than wobbly.

Low Lunge to Half Split: Strength in the to-and-fro

We also explored the to-and-fro transition between Low Lunge and Half Split. Here, the key was pressing the top of the back foot into the mat. That small action stabilises the pelvis, activates all the muscles in the leg and gives you something to move from.

As you shift back into Half Split:

• Press down through the front heel
• Engage the hamstrings
• Draw the low belly gently in

As you move forward again:

• Press the top of the back foot into the mat
• Hug the inner thighs toward one another
• Keep the core engaged

This to-and-fro builds not just flexibility, but strength and control. It teaches the body not to collapse into end range but to move with intention.

Runners Lunge to High Lunge: A true test

Transitioning from Runners Lunge to High Lunge can be challenging! It’s a real test of balance and lower body strength. Instead of swinging the arms and hoping for the best:

• Press firmly through both feet
• Drive down through the ball of the back foot
• Root through the front heel
• Engage the glutes
• Switch on the core before you lift

When the legs and core are active first, the upper body can rise steadily and with control.

The core: Your internal stabiliser

While the feet create your foundation, the core is what integrates everything. Think beyond just the abdominals though. Your core includes deep transverse muscles, obliques, pelvic floor, lower back muscles and the diaphragm. In transitions, the core acts like a stabilising corset. It prevents wobbling, over-arching, or collapsing as weight shifts.

Here are two techniques you can use to switch on your core (not the most eloquent way to describe what to do but they always worked for me 🙂):

1. Engage the pelvic floor (switch on the muscles you would use to stop a wee)
2. Engage the muscles around the spine (brace as if someone is going to punch you in the stomach!)

We don’t hold this engagement at 100% though as we’d quickly tire – think 20-30%.

Strength is built in the in-between

Strong transitions aren’t about getting there faster – they’re about building strength in the in-between. When we slow down and truly press into the ground, the feet become active, the legs engage, the core supports — and suddenly the lift feels lighter. More controlled and more intentional.

So next time you move up into high lunge, or from Extended Side Angle to Warrior II, pause for a split second. Feel your feet, press down, engage, then rise.

Michelle x