THE JUMP BACK / JUMP THROUGH BLUEPRINT
Eight guided classes to build the strength, compression and control behind your transitions.
Learn to support your weight, create space for your legs and connect each part of the movement.
If you want to improve your jump backs and jump throughs, repeating the full transition isnât always enough.
These movements require strength, compression, mobility, coordination and control. Depending on where you get stuck, you may need to work on a different part of the movement.
Thatâs why I created the Jump Back / Jump Through Blueprint.
We break the transitions into clear components, train each one and gradually connect them.
WHERE DOES YOUR TRANSITION GET STUCK?
You might struggle to lift your feet off the floor. You might be able to lift, but get stuck bringing your legs through your arms. Or your jump through might feel comfortable while the jump back still seems out of reach.
Each of these difficulties gives you something specific to work on.
The Jump Back / Jump Through Blueprint breaks the transitions into clear components, with exercises and progressions for each stage. We train the positions, build strength within them and gradually connect them.
WHY I CREATED THE BLUEPRINT
When you practise a whole transition, it can be difficult to understand why it isnât working.
You try again, but your feet catch in the same place or you lose the lift before you can move through.
I created this course to give you a clearer way to train. We look at the entry, the lift, the passage through the arms and the exit, so you can work on the part that needs attention.
Youâll have complete sessions to follow with me, shorter practices to return to regularly, and mobility work to help you create more space for the movement.
WHATâS INSIDE
1. ENTRY AND LOLASANA
Approximately 60 minutes
We start with the entry and the strength to hold your feet off the floor.
After preparing the joints and working on scapular control and core activation, we train plank tuck and pike slides, frog jumps, Lolasana holds and pike holds. Then we begin connecting the entry to the lift.
I explain the technique, how to adapt the exercises and how to gradually increase the training as you get stronger.
2. NO MANâS LAND AND THE JUMP THROUGH PATHWAY
Approximately 45 to 60 minutes
No Manâs Land is the position between Lolasana and Tolasana. Itâs often where the movement gets stuck.
We work on this middle section, along with Tolasana and L-sit, using holds and transitions. Youâll practise with either leg crossed in front and with your feet parallel.
Then we connect the pathway from downward dog through to sitting, including a pike variation.
3. BUILDING THE JUMP BACK
Approximately 45 to 60 minutes
This class develops the strength and compression needed to bring your legs back through your arms.
We train V-sit variations, compression Tolasana and L-sit, bent-arm Lolasana push-ups and slides towards Chaturanga.
Youâll work with partial movements where needed, then gradually connect the positions and introduce small hops towards the full jump back.
4. GREASING THE GROOVE A
10 minutes
A short session to practise the foundations regularly.
We work on Tolasana, pike hover holds, plank-to-Lolasana slides, plank-to-pike slides and jumps to Lolasana.
Small, frequent doses give you more opportunities to become familiar with the positions and the movements between them.
5. GREASING THE GROOVE B
15 minutes
Four exercises focused on the middle of the jump through: No Manâs Land, Tolasana, L-sit and plank slide-throughs.
Follow the whole session, spread the exercises throughout your day, or work on one exercise per day over four days.
6. GREASING THE GROOVE C
12 minutes
A short practice focused on V-sit, compression Tolasana and L-sit, and the jump back pathway.
We use socks on a sliding surface to explore the movement. Blocks, chairs and support from a wall offer ways to adapt the work to your level.
You can complete the session in one go or practise the exercises separately.
7. ACCESSORY MOBILITY
21 minutes
Strength is one part of the transition. You also need enough mobility to bring your legs close to your body and move them through your arms.
This session works on passive and active mobility, including cross-leg reaches, banded compression, pike lift-offs, Baddha Konasana and hip external rotation.
You can practise one round or repeat the sequence. Itâs also an option for days when your upper body needs a break from pushing.
8. PLAY WEEK
15 minutes
In the final class, we explore how to use the skills in different movement tasks.
With socks, a sliding floor and three small objects, we practise L-sit circles, infinity patterns and pike figure-of-eight patterns. We also explore crab and frog jump-throughs alongside the jump back and jump through pathway.
These tasks bring coordination, strength and problem-solving into the practice.
A WAY TO NOTICE YOUR PROGRESS
You donât have to complete the whole transition to know that your training is working.
Holding a position for longer, lifting with more control or connecting two stages that previously felt separate are all useful signs of progress.
I show you how to adjust repetitions, sets, hold times and rest as your capacity develops.
You might begin with three sets of three-second holds. Over time, you can accumulate longer holds in manageable efforts and gradually reduce the rest between them.
TRAIN WITH ME AT YOUR OWN PACE
All of the classes are pre-recorded and follow-along. I guide you through the sessions, so you can press play and train rather than piece together a workout from a list of exercises.
Use the longer classes to learn the technique and work through a complete training session. Return to the shorter practices when you have 10 to 15 minutes, or spread individual exercises throughout your day.
You can revisit each class as often as you need.
WHO IS IT FOR?
This course is for Ashtanga practitioners learning to jump back and jump through, and for those who already do the transitions but want more strength, control and coordination.
You donât need to be able to perform the full movements to begin.
There are progressions and simpler variations for different levels, including options using blocks, chairs and wall support. You can start with the components available to you and build from there.
THE JUMP BACK / JUMP THROUGH BLUEPRINT
Build the capacity. Then express it in the practice.
After purchase, the course will be added to your Kajabi account.
TRAIN THE COMPONENTS, THEN CONNECT THEM
The Jump Back / Jump Through Blueprint gives you a structured way to develop the qualities behind these transitions.
Strength. Compression. Mobility. Coordination. Control.
Train each part, then bring it back into your practice.
What my students say about my teaching:
Ric, from Singapore
Mark is an amazing teacher! He is one of the few teachers that actually walks the talk and practices what he preaches. He has an in-depth understanding of movement physiology and biomechanics, and will help anyone that is willing to practice with an open mind.
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Ana, from Brazil
Spending some time under the guidance of Mark has been a dream since I first started yoga. Despite all the fuss around him being âan instagram celebrityâ his presence is abundantly humble and nourishing.
I love to hear his voice cueing me with softness and intention. He is 100% on point on his observations, and like a great teacher would do: everything is explained with the sense of play and experimentation.
Iâve learned a lot from the physical part at his workshops but what Iâm most fond of is the energy and the people he brings together. We love you, Mark đ
Todor, from Bulgaria
Mark is not just an ordinary teacher, he is one of kind, a teacher from a very rear species! Mark is very deep and accomplished in his practice and understanding of it to the highest level and in the same way very open minded and humble to the point where there is no dogma or ego that stops him to learn from other teachers or methods. He is a person who can teach with simplicity and complexity in the same time by explaining very difficult things in understandable and relatable way.Â
He has an exemplary character always kind, super friendly, gentle, patient and open.Â
He is amazing example as a teacher and as a person whom I admire greatly and from whom I get great inspiration!Â
Big brother, thank you for being guiding light for the Ashtanga yoga community and beyond đ
Mollie, from Australia
I have been practicing with Mark for what feels close to a decade now. I have travelled to India and Bali several times to practice with him on his intensives, as well as every time he comes to Australia. Mark is the most trustworthy, consistent, steady mentor I have ever had. He is intuitive, kind and fun. He has held me when I have been at my lowest. He has challenged me to grow when I needed it. He has guided me towards discovering the things and modalities that I now specialise in. He has given me opportunities to step into leadership when he knew I was ready. He has watched me grow into who I am and supported me at every step of the way. He is so much more than a yoga and movement teacher. I feel so grateful to call Mark my teacher, mentor and friend. If you ever get the chance to practice with him and beautiful Deepika, do it! đ¤
Martina, from Italy
I have been practicing with Mark since 2017. Mark has totally improved the way I practice. With his open-minded approach, he makes the practice personal, functional and healing for the each individual. No matter if you are a beginner or a long time practioner, Mark will know how to take your practice to the next level, not only from a physical point of view but as an instrument towards your Self.
Nadine, from Netherlands
I practiced with Mark in Bali for 3 weeks and loved every second of it! Mark has a down to earth and non-dogmatic teaching style. Following him online for years, I was a little intimidated to go but this turned out completely unnecessary. Mark has a high understanding of the human body and asana technique. His constructive way of breaking down and modifying asanas, and specifically work on targeted strength and mobility exercises, lead to a individual approach that avoid injuries. The playful handstand and arm balancing workshops gave me the confidence that one day I don't need him anymore as a wall đ Practicing with Mark has enhanced my confidence and motivation to create my own durable practice.
Chiara, from Italy
Studying and practicing with Mark was the turning point in my experience. With him, I finally found my own way of approaching the practice, and if I may say, he brought me peace through it. His authority in yoga is complemented by his deep knowledge of movement, mobility, and handstands. His comprehensive and open-minded approach makes the practice a continuous field of enjoyable exploration. His kind and clear manner makes him a perfect guide. Mark not only provides techniques but also support and inspiration for each of our unique path
Matthias, from Belgium
Thank you Mark for sharing your teachings the past 2 weeks! I was nervous about returning to a more strict ashtanga practice, but Iâm glad I followed my intuition: your energy is both firmly rooted in old school style teaching, with deep experience, while at the same time being refreshingly open & playful. This gave a healing touch to the experience, in the shared space of the intensive. Humbling, grounding & heart opening.
Build the capacity and bring it back into the practice
If youâre ready to work on your jump backs and jump throughs, come and train with me in the Jump Back / Jump Through Blueprint.
