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Smooth Transition: Exploring Yoga Transitions with Ease

Hello there

Thanks for joining me for another instalment of theme reflections. Before I started this one, I took a look back at the long list of themes we explored in 2025. It almost felt a bit like sharing a Spotify Wrapped… don’t worry, I’m not actually going to do that. I will, however, share a couple of highlights:


  • Most favourite 2025 theme: Inner Architecture (November)

  • Least favourite 2025 theme: Spacious Shoulders (April)



Beginning the Year with Smooth Transition

But let’s be honest… 2025 really is so last year now. We started 2026 with a bang, and the January theme felt like a strong way to kick things off. Smooth Transition was inspired by the glaringly obvious shift from one year to the next, and I found myself wondering how we could embody that sense of change in our practice.


There’s no better way to experience change in yoga than through transitions. They’re the vehicle that takes us from one shape to another, yet they’re often rushed, forced, or given very little time in class.


Why Transitions Matter in Yoga

I’ve always found transitions to be one of the hardest parts of the physical practice of yoga. Our unique make-up means that these movements need to look a little different for each and every one of us. Whether it’s moving from a comfortable seat to tabletop, lowering yourself down to the ground, or making your way to standing, it’s about finding the way that works in your body. That’s not always easy when there isn’t time to explore.


The Transitions We Explored

Throughout the month, we gave ourselves that time. We focused on finding our way from shape to shape, starting with just a couple of transitions and then gradually adding more week by week.


The transitions we explored included:


  • Rolling from side to side (a great mood boost — you can click here to watch a short video on that one)

  • Rolling from lying down to seated

  • Rolling from seated to lying down

  • Shifting from seated to tabletop

  • Lowering from tabletop to lying on the front of the body (or prone)

  • Lifting from lying on the front of the body (or prone) back to tabletop

  • Moving from downward facing dog to a standing forward fold

  • Moving from a standing forward fold to downward facing dog

  • Turning on the feet from high lunge to Warrior 2


I’m certain that, as you skimmed that list, you thought some of these were easy. The truth is that they aren’t easy for everyone. As early as week one, I had a lovely response from a class member who thanked me for giving them time to explore rolling from lying down to seated. They had always felt this movement would be uncomfortable for their back.


How awesome is that?! In the first week alone, someone unlocked a new way to move - one that has most likely made their practice feel a little more effortless.


Slowing these movements down also creates space to explore strength and mobility. Rather than thinking about transitions as “how do I move around the mat?”, I started to frame them as “how can I move around the mat with ease?”.


The truth is, moving with ease doesn’t just happen. It takes time. One of the most effective ways to build that sense of ease is through a practice that allows you to slow down, develop strength, and explore mobility without rushing. Once that foundation is there, it can be built on again and again as transitions naturally show up in class, allowing you to move from shape to shape in your own way.


Bodies Change, and So Do Transitions

I have a large body, and the reality is that many of the transitions I was taught when I first started practising didn’t work for me — for a variety of reasons. That’s one of the reasons I like to return to this theme from time to time. Our bodies change, too. What was once accessible might not be anymore. When a transition becomes less accessible and there’s no time to explore alternatives, frustration can start to creep in.


By the way, this list is in no way complete. There are plenty of transitions we didn’t get to. If you’ve been in class, you’ll have heard me say this almost every week - the sessions flew by in the blink of an eye. I would have loved to spend time exploring the step-through, for example, but we simply didn’t have the space for it this month (spoiler alert: that one might show up next month).


I always know a theme has really landed when I lose track of time and get completely carried away.


What I’m Carrying Forward

One of the most important things to highlight is how fun these transitions feel. I often leave practice with a smile on my face, absolutely buzzing with energy.


There are three transitions from the list that I’ll be weaving into classes more often going forward. These are moving from seated to lying down (great for the core), lifting from prone back to tabletop (great for the arms), and transitioning from downward facing dog to a standing forward fold (great for confidence). I already include the third one fairly often, as I feel it’s helpful to have a clear plan for moving from the ground to standing. The first and second, however, deserve to show up more regularly.


So, what’s next? That’s a great question. I’m not entirely sure what the next focus will be, but I do know that I want to keep exploring these transitions. It feels like the right time to take what we’ve learned and begin embedding it more deeply into the practice.


I’ll guide that part a little less, creating space for you to really find your way through each transition as we begin to weave a more fluid practice - one that takes full advantage of our recent explorations.


For those of you who come along each week, you already have free access to the on-demand area — a place to revisit these practices in your own time. If you’d like to explore these transitions again, all of my online classes are available to watch on-demand, giving you the chance to pause, rewind, and move at your own pace, whenever it suits you. Click here to visit my on-demand area.


Here’s to another great year of classes and themes,


Sam



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