It’s the same alignment in both postures.

In Padangustasana, grub the big toes with index fingers and middle fingers.

In Padahastasana, put the hands under the feet.

Try to keep the longest spine also the longest neck. Open the chest and lift the chest. Open the shoulders and relax the neck, so you can breathe longer and deeper.

It doesn’t matter even if you bend knees, as you keep the the chest on the thighs and keep the spine longer.

If you can keep the chest on the thighs and can keep the spine longer, you can strarighten the legs.

As in the basics of any forward bending postures, try not to round the back.

Padahastasana

Improve your Jump back and jump forward

Keep practicing!

Jump through

Jump back

Sun Salutation in Ashtanga Vinyasa Yoga

When jumping back, Try to bring the head more forward to maintain the counterbalance with the legs

As bending the elbows and sliding the toes backward to reduce the impact of the landing

Bring the head and shoulders more forward, Keep the hips higher, and keep the thighs toward the body closer

In Ashtanga Vinyasa Yoga, the transitions between postures are called Vinyasa. And it should be done as consciously as the postures.

In sun salutations and sitting postures sequences, jump forward, jump through and jump back are movements that are repeated many times and are highly challenging. Arms and shoulders should be strong and a strong core is required. and also the depth of forward bending is required. If you can L-sit for a minute or so, these movements become less difficult. You need to be able to do it for at least several seconds if you try to jump through.

Bend foraward deeply to bring the legs between the arms