Draw the Hips Back Align & Flow Class

Theme

Our society has a tendancy to pull us forward, to make us literally be "on our toes" all day long.  This draws the hips forward, spirals the most important parts of the body out into the world, and results in a weak core. 

Today's class will ask us to draw the hips back over the heels and stack the spine over a strong core to promote physical ease and emotional balance.

To do this, we'll stretch the quads & lumber, then strengthen the hamstrings & abs.  Meanwhile, we'll draw into strong inner thighs and lifting arches.  We'll test our pull-in through a few interestingly adapted postures.

Props

Mat, 3 Blankets, 3 Blocks, Strap, Large Round Bolster

Connect with Earth in Constructive Rest

Settle-in, close eyes, and breath for awhile
Then note difference between  knees-together / feet-wide and feet-together / knees wide. 
Notice how knees-together / feet-apart causes the tail bone to lift, the lumbar to curve, and the thighs to spiral into the hips, Meanwhile feet-together / knees-wide causes the tailbone to tuck, the lumbar to flatten, and the thighs to spiral out of the hip sockets.
Today's class will focus on drawing us into our strong natural curves.

Spine Calm Movements

Self-Massage Face, Head, and Neck

Stretch Long --> Banana

Windshield Wiper Leg Movements --> Pausing and Holding Side to Feel Inner Spiral and length

Figure-4 --> Add Twist

Ball --> Roll to Side

Connect with Earth in Child's Posture

Child's Posture is another posture in which we can feel the difference between sinking into inner-spiral and disintegrating into outer-spiral. Legs-together with folded-blanket between thighs & belly and head supported provides a deep, calming grounding.  Meanwhile, knees wide, belly dropping through is just another version of thighs rolling out of joint and belly hanging loose.  Many people rush to knees wide and head on ground because they believe this IS the proper position.  However, "proper" is relative and most of us need inner-spiral far more than we need outer-spiral.

All-4's Calm Movement

Anjanayasana with Blocks --> Relax at first, then Draw Up, and Focus on Tailbone Lift / Tuck Action --> Add Thoughtful Sidebend for Psoas / Upper-Thigh Stretch

Thoughtful Camel on Blanket --> Hips Over Knees --> Even Tuck Chin to Feel deep Connection While Opening Shoulders & Chest

Down Dog / Crouching Cat Exploration

Walk Halfway Forward to Blocks --> Arhda Uttanasana --> Grapeview to Side with Exploration

Roll to Rise

Reaching then Grounding

Explore your Happy Place --> Roll the Head / Neck / Shoulders --> Use Strap for Chest Opener

Once that urge has passed, let's return to our grounded place.  Fold top of mat back toward you, then fold it the opposite direction to create a triple thick area.  Stand on the edge of that shelf with your toes, so your heels are lower than your toes.  Consdier adding a block between the thighs.

Feel the Grounded Nature of Standing in Your Heels and Squeezing your Thighs

Shrugs --? 90 degree Outs --> Biceps -->> 90 degree Overs --> Triceps --> V-Lifts

Wall Work to Stretch Quads and Engage Arches

Bring 2 Blocks to Wall - No mat needed

Standing Quad Stretch -Facing Wall --> Relax --> Put Block on Ground Next to One Another for Calf Raises

Standing Quad Stretch Facing Away from Wall (takes balance to sink backwards into the wall while keeping toes flexed against the wall) --> Relax --> Block along Wall, Place Toes & Transverse Arch on Extreme Edge of Block then Pull Toes down side of block to create extreme Toe Flexion - Notice how this also creates a Large Arch in your foot --> Stretch Top of Foot with Counter Pose

Return to Mat

Find Hamstring Strength

Build Blanket Platform to Support Body from Knees to Chest --> Lay Belly on Platform

Slow, Clam Hamstring Curls --> First Time Knee Stays Connected to Platform --> Second Time Thru Micro-Lift Knee and Feel Full Engagement of Hamstring into Glutes

Find Inner Thigh Strength

Lay Halfway Back on Elbows --> Extend One Leg while Bending the Other --> Inner Thigh Lifts from Low & Wide to Up & In.  Squeeze at Top.

Find Inner Ab Strength

Constructive Rest

Block between Thgihs for Crunches --> Remove Block and Focus on Side Crunches --> R&R

Hollow Body Low Boat Lift & Hold --> R&R

Test Your Core

Forearm Plank with 3 Block Platform Under Belly --> Lift Up Off Platform for Long Hold

Consdier Lifting a Leg on Second Time Thru

Test Your Balance

Single Leg Lift Reps --> Slow Down and Hold --> Add Leg Pike

Then Notice How "Normal" Tree Creates a Huge External Rotation and Outer Spiral that Looses the Strength (Unless you really squeeze the midline like crazy)

Test Both at Wall

6-Block Supported Headstand --> Notice how Hollow Body makes this so much easier and natural as you're able to pull you feet away from the wall

Reintegrate

Back to Mat

On Belly  --> Prone Windshield Wiper Movements

Stretch Long --> Banana --> Half Frog --> Cat Tail Staying Low to Ground and Hugging into Yourself

Final Relaxation

Bolstered Supported Savasana Long Hold --> Note how this is similar to Constructive Rest Upside Down

Seat Meditation

Ommmmmmmmmmmmmmmmm....

AcroYoga Description, Bio, Foundational Workshop Routine

DESCRIPTION

AcroYoga is partnership.  It is the union of two or more energetic bodies into a cooperative soul.  It builds on the wisdom of [solo] yoga and adds layers of complexity through reliance on communication, support, and sympathy/empathy.  In many ways, it's "more yoga than yoga", because it takes us out of our own heads and asks us to commune with others for the benefit of all.

This workshop explores the foundations of AcroYoga partnership, touch, postures, and transitions.  We'll work together to build a safe, supportive atmosphere in which individuals can learn to FLY as a flock!

Be prepared to be upside down, to touch others, and to be touched. Maximum attendance is 24.  Appropriate for all levels.  No partner or experience needed.  Frailty, brittle bones, and blood pressure issues are contra-indicators.

BIO

Jason & Emily are the co-owners of Binghamton Yoga.  They've been teaching AcroYoga together for nearly 4 years and love sharing their experience with others.  They've brought AcroYoga to Yoga Body Shop several times in the past and look forward to celebrating this auspicious 10-year anniversary with a joyoues exploration of foundational AcroYoga postures and transitions.  They hold weekly and monthly AcroYoga classes at their studio in Endicott.

ROUTINE

Cirlce Ceremony

Partners
- Learning to Fly to align Flyer
- All-4 for Bone Stacking
- Put them together for When Doves Fly All-4s Stack

Triples
- Calibrations
- Base Test
- Bird
- Throne
- Throne to Bird Transition
- Folded Leaf
- High-Flying Whale

Thai Massage with Initial Partner

Demo



We were lucky enough to have Bret and Sam assist us.

Release & Renew Class, March 2017

With Binghamton Yoga's long-time restorative yoga teacher, Yvette Bulgar, beginning weekend work with an apiary, I'm being asked to sub more of her classes.  Luckily, I LOVE restorative yoga, and jumped at the opportunity.  This sequence is a nice tour of "general purpose" restorative poses that can be easily modified to address specific concerns or desires.

Setup with yoga mat, topped with large, fluffy Svaroopa-style yoga blanket.  Then build tall blanket stack and place bolster on top.  This is what I refer to as the Svaroopa Blanket Stack.  We'll also want two blocks and possibly a strap.

• Svaroopa Savasana using Svaroopa Blanket Stack
• Drawing Knee In
• Heel on Blanket Stack, Angle Thigh Bone to find Unique Sensations
• Externally Rotate Knee into Figure 4
• Draw Knee Over & Across Body for Twisted Roots
• Rest Between Sides and before Continuing
• Still on Blanket Stack, Drop Both Knees Wide for Supine Baddha Konasana

• Flat on Belly
• Sphinx
• Flat --> Banana --> Banana
• 1/2 Frog (Crime Scene) --> Optional Cat Tail (Strap Necessary)

• All-4's Hold --> Than find small, deliberate Movement
• Lunge (Back Thigh on Bolster Feels Nice)
• Bolstered Paschmottanasa

•  Bolstered Side Twist with Bolster Near Hip and Twisting Sideways

• Chest Opener 
• Blanket Roll under Lumbar, Blocks under Shoulder Blads, Block Under Head/Neck, and Bolster Under Bent Knees.
• Might be Nice to Add Blanket for Warmth

•  Finish with Svaroopa Savasana using Svaroopa Blanket Stack

AcroYoga Hygene

Respect yourself.

Respect your partner.

Respect the community.




Please bathe before coming to AcroYoga.

Please brush your teeth, comb your hair, and brush your teeth.

Please refrain from wearing strong perfumes or odors on your body.


No one wants to catch a disease from a partner.

If you have a cold, please don't come.

If you have fungus anywhere on your body, then it MUST be covered and properly cared for.

We cannot allow the spread of ant contagious afflictions through AcroYoga.


Wear proper clothing.  AKA: Strap in your junk.

Men: No one wants to see your testicles pop out of your shorts.  Please wear inner-lined pants.

Women: We've all seen boobs and lips, so we don't need to see yours.  Please wear a sports bra and underwear.


Leave politics and controversy at home. 

These distract us from ourselves, our bodies, and the connection we have to others.

AcroYoga Basic Transitions - August 2015

Basic Transitions Workshop

Friday, August 21, 2015 6-8pm at Binghamton Yoga

Begin in Community Circle

Sit Close Enough to Touch Knees and Place Hands on Neighbors' Knees
Discuss AcroYoga Experience
Understand Any Fears and/or Desires
Break the Forcefield that Surrounds Us

30 Minute Core-Focused Warm Up

ABS: Crunches --> Side Crunches --> Oblique Twists --> Hinge Hold --> Hinge to Site

THIGHS: Single Leg Inner Thigh Lifts --> Lift Off Ground & Continue
                  Place Blanket Across Mat and Sit on it on Knees --> Rise Off Heels for Lift/Tuck

CHEST: Blanket Under Knees --> Push-Ups

BELLY: Flat --> Traction --> Crockodile --> Sphinx

FOUNDATION: Forearm All-4's --> Fire Hydrants Leg Lift into Donkey Kick Rotations

SHOULDERS: Stand on Knees --> Neck --> Shoulder Dome / Reveal --> Tight Glutes --> Camel

LEARNING TO FLY: Build Blanket Stack --> Supported Up Dog Exploration
                                     Locust Lift Several Times --> Add 1/2 Bow and Full Bow

TRANSITION: Child --> Crescent Child
                           Down Dog --> Pedal Feet --> Down Dog / Plank / Up Dog Spinal Roll
                           Walk Hands to Feet Wide --> Wide Forward Bend
                          

HIPS: Malasana Squat --> Squat / Straighten Leg Lifts
            1/2 Squat 1/2 Plank into 1/2 Down Dog Reps

FINISH:  Transition to Ground --> Locust
                 Child

30 Minute Partner Work

Squat Facing One Another - Feel the Weight - Lean into It

Laying Flat, Double Hip Lifts - Communicate & Have Fun

Plank on Plank - Depend on Base - Gentle Flier

 When Doves Fly in Stages - Put it All Together and Do What Looks Impossible

45 Minute AcroYoga 

Calibrations - Learn Basic Foot Placement and Spotting

Bird/Plank - Learn about Lift & Tight is Light

Folded Leaf Thru Down Dog - There are Other Ways to Lift & Fly

Add Transition into Full Folded Leaf Near Legs - Learn Support and Surrender

Bird into Folded Leaf
    And Back Up Again - The Transition of Feet. Legs, Hands, Focus - It's All There!

******************* See What Develops ******************* 

High Flying Whale - Trust and Communcation Thru Spotter

15 Minute Thai Massage

Simple, Partner Massage

Come Back to the Community Circle

Sit Close Enough to Touch Knees and Place Hands on Neighbors' Knees
How have things changed?

AcroYoga Mini-Workshop

Friday Night AcroYoga Mini-Workshop
Held at Binghamton Yoga from 6-8pm on July 24, 2015

Emily & I hosted 18 other yogis for an evening of AcroYoga foundational fun.

Started in Circle with Knees Touching
    Introductions - Discussion

Strength-Building Warm Up led by Jason
    Abs
    Inner Thighs
    Glutes & Hamstrings
    Back
    Shoulders
    Down Dog
    Squatting

Introduction to Partner-Work led by Emily
    Partner Hamstring Stretch
    Partner Squats
    Switch Partners
    Partner Down Dog
    Partner Chest Stretch Learning to Fly

AcroYoga Foundations led by Jason, Emily, and assisted by Sara
    Form Groups of 3

    Demo Calibrations with Emphasis on Spotting
    Calibrations
   
    Demo Bird with Emphasis on Spotting
    Bird
    Add 1/2 Bow and/or Presses on a Group-by-Group Basis

    Demo Throne with Emphasis on Spotting
    Throne Sit

    Designate Bases and Fliers
    Create New Groups

    Demo Throne Presses and Spotting
    Throne Press

    Demo Folded Leaf
    Folded Leaf
    Add Small 1/2 Twists on a Group-by-Group Basis

Thai Massage
    Create 2 Person Groups
    Simple Thai Massage Routing

PHOTOS OF EVENT ON FACEBOOK

Align & Flow Sequence - Spring Sun brings Morning Calm - 90 Minute

It's early March and it's still really cold but the sun is really bright & strong today.  It's not just peeking it's head in & out of the clouds.  It's here to make a statement.  In accordance, our morning practice will begin soft, like a rising sun, peek through the clouds with some strength and continue to rise in the sky with flow.

Yin Release - Sun Peaks Over the Horizon

  Start with Legs Up the Wall
   Use a comfortable distance, breath
   Add a Face & Neck Self Massage

Figure-4 at the Wall
   Let Butt rise up off the ground & explore the angles
   Feel the Glute stretch wrap up around the side of the thigh and into the hip

Wide Legs at Wall
   Bring awareness to Pelvis
   Feel the locus of so many tendons giving way to bright sun

Back to Mat

Support Sphinx with Bolster
Transition into Elevated Crime Scene
Bolster-Supported Cat Tail
   These 3 poses stretch the entire Hip, Abdomen, and Quad - Move Slowly

Butterfly Wide Knee Forward Bend
   Explore Neck Positions

Centipede Straight Leg Forward Bend
   Use Rolled Blanket Under Knees to Stop Hyper-Extension

Dynamic Movement - Sun is Rising

All-4's Cow / Cat

Sit Back for Wrist Stretches

Down Dog with Head Resting on Bolster to Calm the Brain
Sit Back down Straddle the Bolster and Breath
REPEAT with Variations: Open Chest, Stretch Neck, Breath

Onto Belly
   Single Leg Lifts
   Double Leg Lifts Exploring ability to Cow/Cat Tailbone in this Position

Child's Pose
Crescent Child's Pose

Rolling Over onto Side
  Top Leg Sweeping Rotations
  Relaxed Stretch like Side Hip Hump without Bolster

Onto Belly
   Alternating Leg Hamstring Curls
   Double Leg Hamstring Curl Hold - Then Explore Cow / Cat Tailbone Action

Child's Pose
Puppy Dog
Crecent Puppy Dog

Forearm All-4's for Heart Pump Shoulder Action

Long Hold Down Dog

Slow Walk to Front of Mat Rag Doll
Chair Knee Position Exploration
Rise to Stand

Flow - Sun is in the Sky

Open Heart Standing
Arms Wide - Strong Embrace

Tadasana --> Hands Heart Center --> Arms Goal Post --> Flow Center/Out Many Times

Arms Up Fold Over Beginning a Long Series of Simple but Self-Directed Flow

Surya Namaskar A Sequence - Leading the First Series
   Swan Dive
   Forward Fold
   Lunge
   Plank
   Belly --> Backbend
   Child
   Down Dog
   Lunge
   Forward Fold
   Rise
REPEAT - Counting Breath but Not Giving Too Much Direction - Let People Find Their Own Way
At Least 2-3 Times Per Side, Time Permitting

Add Extra Poses if there's Time

Integration & Relaxation - Basking in the Sun

Find Way onto Back on Ground

Figure-4 --> Figure -4 Twist Long Hold

Savasana