Key areas to work on to PREPARE for the jump back.

This is a post for anyone visiting this blog who feel they are still a long way away from achieving a jump back but are wondering what they can do to prepare themselves in the mean time. I'm assuming your doing some variation of the jump back perhaps from the Swenson book, like putting your hands in frount of your feet rocking on to your knees and jumping or stepping back from there.

1. Achieving lift off/ lift up

Doug Swenson talks about practising the lift up as Take-it-up-asana on page 75 of the ring bound version of his book, "Ashtanga yoga". Can't stress enough how important I think this is to practice, you'll build arm and core strength and work on bringing your knees up higher and your feet in closer to the body. It's the area I've been working on most over the last few months and wish that I had practiced from when I started a year and a half ago.
If you don't have the book, type it into Amazon then hit the surprise button about four times till the jump back page comes up then go back a page or two. Or best off all buy the book, it's excellent.

2.Building arm/Shoulder strength

You don't need to be built like a body builder. Look at some of the videos I link to on this site to see that rather than having BIG muscles it's rather that your using all your arm and shoulder muscles well. Sadies 30 is a great way to build strength and will help with your handstands, float ups, as well as your jump through and jump backs.
have a look at Sadie's 30 Super Yoga Strengthener on youtube

3.Lolasana

Found this has made a huge difference for me. It's that middle part of the jump back and jump through. You pass through this stage so why not start practicing it separately. Great for building core strength. I keep getting up in the middle of watching something on TV and do a couple of Lolasanas. This whole article is great on jump back prep. but go half way down to the section on Lolasana (dangling jewel)
http://www.ashtanganeworleans.com/Old%20Website/StudentSection/JumpBack-Maty.htm

4.Stringing it all together

Use some blocks or something like the Nike grip things. It will give you the extra height you need. Start jumping half way or on to a cushion or jump half way through and shuffle the rest of the way keeping the core engaged. Do this to get and idea of how your shifting your body weight how you start to pivot at the arms etc and just getting an idea of how it will all go together.
Try this video from Sadie on Youtube. She picks up the bricks about 1.55 in
http://www.youtube.com/watch?v=yvZ6kJXJC5A&feature=related

5. Bandhas

Work on engaging both Moolah and Uddiyana....don't worry about all the mysticism that seems to surround them, something is going on that helps. A big thing for me with Udiyanna was being reminded that its not just pulling your stomach in and back but in and back and UP. The up seems the most important bit, It seems to be where your going get the lift. Have a look at this article on the Nauli / uddiyana practice especially Stage 1
http://www.yoga-age.com/asanas/nauli.html.

Hope this helps.