AcroYoga Playtime Sequence (Feb 2014 Three of Four)

Introduction

Last week's AcroYoga playtime was the second "class" we had at Binghamton Yoga and it went really well.  Several more people showed up and we had an opportunity to work with three groups, which extended our teaching skills.

This week we're going to keep the same Solar Flow and introduce Throne and High-Flying Whale.  While the goal continues to be building strong, confident bases and solid, trusting fliers, this week we're going to learn to fly while not looking directly at our bases.

Solar Flow

Base Building - No One Flies without a Base

Start on Back and Relax
Lift Legs Straight Up ... Point / Flex / Rotate Feet & Ankles

Pull Knees to Chest
Lift Legs Straight Up

Slowly Hinge Legs Down Counting to Five
Hover Legs Parallel to Floor for Count of Five
Relax for Count of Five
Repeat Four Times
On Fourth Time Hinge to Sit Up

Paschimottanasana

Stand in Squat at Front of Mat with Knees & Toes Turned 45 Degrees Out
Malasana Squat Lift Reps

Twisting Dragon (Twisting Lunge Thigh Stretch & Chest Opener Both Sides)

Adho Muka Svansana
Phalakasana

Flight Strength

Starting on Belly on Floor ... Reach Arms and Relax into Traction
Sphinx

Bhujangasana --> Come Halfway Down & Transition to Salambasana --> Relax
Half Dhanurasana with Elbow Support to Discuss Bone Stacking & Height
Full Dhanurasana

Balasana
Wrist Therapy

Partner Potpouri

Form Two Partner Groups

Partner Chair Sits Facing Hand-to-Hand

Partner Chair Sits Back-to-Back

Acro Flying

Form line and teachers choose groups of Three with similar sizes

All Three People:
Calibrations In/Out with Spotter Giving Feedback
Go Right into Lift to Plank and Hold if Possible
Add in Press Reps

Designated Fliers & Bases:
Lift to Plank - Half Dhanurasana & Full Dhanurasana
Lift to Plank - Go Hands Free 

All Three People: 
THRONE Set-Up & Lift
Three-Points of Contact Drill

Therapeutics & Thai Massage

Using Three Partner Group

All Three People: High Flying Whale

All Three People: Folded Leaf


Leg Love: Pound the Feet, Bull-Fighter Traction, Bus Driver

Conclusion

This week we moved through basic forward flying faster and began introducing new AcroYoga postures.

60 Minute Flow Sequence: Basic Standing takes Flight comes back to Earth and Lies Softly

60 Minute Flow at Binghamton Yoga studio, Wednesday, Feb 27, 2014.

Taking basic Sun Salutation, running it deliberately and adding standing postures to sequence.  One unique thing about this sequence is that I'm thinking of running it not always face the front of the room - and have half of each flow face the back of the room - with a Prasaritta Padottanasana between the sides.  Once that's worked thought then we land on the ground, open our hips and chest, then head into backbends - before ending with a few Yin-style forward bends.

ONE

Standing Anjali Mudra
Develop Standing Backbend
Swan Dive --> Uttanasana

Anjanayasana
Vira 1 --> Vira 2 --> Trikonasana
Vira 2 --> Parsvakonasana

Vinyasa with Strong Updog

Prasaritta Padottanasana A

Turn Toward Back of Room and REPEAT - Except Prasaritta Padottanasana

On way back to Front, change Prasaritta Padottanasanaby adding
   Wide Leg Down Dog
   Twist

Step to Front

Rise with Hands on Hips

TWO

Standing Anjali Mudra
Urdhva Hastasana
Develop Standing Backbend
Swan Dive --> Uttanasana

Anjanayasana
Vira 1 --> Flying Vira 3
Vira 2 --> Trikonasana --> Ardha Chandrasana

Vinyasa with Strong Updog

Prasaritta Padottanasana A

Turn Toward Back of Room and REPEAT - Except Prasaritta Padottanasana

On way back to Front, change Prasaritta Padottanasanaby adding
   Wide Leg Down Dog
   Deep Twist - Head to Knee
   Tripod Headstand

Step to Front

Rise with Hands on Hips

HIPS

Standing Anjali Mudra
Separate Feet & Point Toes Out
Clasp Hands Behind Back

Drinking Bird --> Malasana

Anjanayasana
Turn for Prasaritta Padottanasana
Sit Back into Each Hip

Adho Mukha Svanasana

Eka Pada Rajakapotasana --> Rising to Hold Foot and Open Chest

Vinyasa with Traction --> Sphinx --> Seal

Adho Mukha Svanasana

Eka Pada Rajakapotasana --> Rising to Hold Foot and Open Chest

GROUND

On Belly

Ardha Dhanurasana with Forearm Across Mat
Other Side

Camel Ustrasana

Hero Virasana
Reclining Option

Easy Balasana

Janu Sirasana
Both Sides

Square Posture Agnistambhasana
Both Side

Block-Supported Shoulder Stand

60 Minute Flow Sequence: Jivamukti-Inspired Figure-4

Last week's Jivamukti Magic Ten-inspired class was well received and so I thought I'd uise the same "shell" to explore external rotation of the hip in things like Figure-4.  One of the keys to the success of these sequences is the pace.  Postures are held long enough to give me, the teacher, plenty of time to adjust students and then instruct the next posture.  It's also very easy for me to remember this type of sequence because it has a repeating structure with logical progression.

First Vinyasa

Adho Mukha Svansana
Uttanasana
Malasana
Roll onto Back Supine
Figure-4  -->  Twisting Figure-4  (First Side)
Figure-4  -->  Twisting Figure-4  (Second Side)
Hinge to Seated
Paschimottanasana
Cross Shins and Step Back
Phalakasana
Adho Mukha Svansana
Walk Forward
Uttanasana
Utkatasana Low
Standing

Second Vinyasa

Shoulder Rotations
Consider Using Strap to Really Open Shoulders
Clasp Hands Behind Back with Straight-ish Arms
Fold Over into Drinking Bird
Adho Mukha Svanasana
Twisitng Dragon Thigh-Stretch Shoulder-Opener and One Foot is in Figure-4  (First Side)
Twisitng Dragon Thigh-Stretch Shoulder-Opener and One Foot is in Figure-4  (Second Side)
Malasana
Roll onto Back Supine
Table Prep
Table
Table Figure-4  (First Side) -- Really Find Strength of Ankle on Top of Knee
Table Figure-4  (Second Side)
Hinge to Seated
Paschimottanasana
Cross Shins and Step Back
Phalakasana
Adho Mukha Svansana
Eka Pada Rajakapotasana  (First Side)
Eka Pada Rajakapotasana  (Second Side)
Adho Mukha Svansana
Walk Forward
Uttanasana
Utkatasana Low
Standing

Standing Postures

Prasaritta Padottanasana with Blocks
Turn Feet to Face Back of Room with Straight Legs
Parvottanasana --> Parvritta Trikonasana --> Parvritta Ardha Chandrasana  (First Side)
Turn Feet to Face Front of Room with Straight Legs
Parvottanasana --> Parvritta Trikonasana --> Parvritta Ardha Chandrasana  (Second Side)
Prasaritta Padottanasana --> Rise
Tadasana
Vrkasana  (First Side)
Vrkasana  (Second Side)
Adho Mukha Svansana
Turbo Pigeon  (First Side)
Turbo Pigeon  (Second Side)
 Phalakasana
Come to Ground ... Reach Long for Traction ... Sphinx

Pinnacle Posture

Stand in Middle of Mat Facing Front
Standing Figure-4 One-Leg Balance  (First Side)
Standing Figure-4 One-Leg Balance  (Seocnd Side)
Folded Over Standing Figure-4 One-Leg Balance  (First Side)
Folded Over Standing Figure-4 One-Leg Balance  (Seocnd Side)

Closing Sequence

Sit Down
Knee-Over Psoas Twist-Stretch  (First Side)
Knee-Over Psoas Twist-Stretch  (Second Side)
Roll onto Back
Twisted Roots  (First Side)
Twisted Roots  (Second Side)
Supported Shoulder Stand
Knees to Chest
Savasana

60 Minute Flow Sequence: Jivamukti-Inspired Twisting

The Jivamukti "Magic Ten" is a nice way to warm up.  I find that as I go through it a few times I begin to add things in and build on them over time.  This sequence uses that approach to build a twisting class.

First Vinyasa

Adho Mukha Svanasana
Uttanasana
Malasana
Tee Pee Twist --> Ardha Matsyasana  (First Side)
Tee Pee Twist --> Ardha Matsyasana  (Second Side)
Table Top Prep
Table Top
Forearm Plank
BalasanaTadasana

Second Vinyasa

Should Opening
Levator Scapulea Rotations
Clasp Hands Behind Head
Back Bend
Side Bend  (First Side)
Side Bend  (Second Side)
Arms Straight Out --> Utkatasana Hold
Adho Mukha Svanasana
Pada Hastasana
Twisitng Lizard Lunge  (First Side)
Twisitng Lizard Lunge  (Second Side)
Ardha Matsyasana --> Ardha Matsyasana Full  (First Side)
Ardha Matsyasana --> Ardha Matsyasana Full  (Second Side)
Table Top
Table Top Leg Lift  (First Side)
Table Top Leg Lift  (Second Side)
Slide Back into Hoveiring Dhandasana
Dolphin Prep
Dolphin with Block
Balasana

Third Vinyasa

Clasp Hands Behind Head
Back Bend
Side Bend  (First Side)
Side Bend  (Second Side)
Clasp Hands Behind Back with Straight Arms
Fold Over --> Drinking Bird Uttansana
Utkatasana
Pavritta Utkatasana
Phalakasana
Adho Mukha Svanasana
Eka Pada Rajakapotanasa  (First Side)
Eka Pada Rajakapotanasa  (Second Side)
Adho Mukha Svanasana
Pavritta Parsvakonasana  (First Side)
Phalakasana --> Adho Mukha Svanasana
Pavritta Parsvakonasana  (Second Side)
Phalakasana --> Adho Mukha Svanasana
Walk to Uttanasana
Egg

Closing Sequence

Roll onto Back
Knees to Chest
Single Leg Hold --> Leg Up Straight --> Hold for Hamstring Stretch  (First Side)
Single Leg Hold --> Leg Up Straight --> Hold for Hamstring Stretch  (Second Side)
Salamba Sarvangasana
Halasana
Matsyasana


Savasana

AcroYoga Playtime Sequence (Feb 2014 Two of Four)

Introduction

Last week's AcroYoga playtime at Binghamton Yoga went really well.  Emily & I were psyched to take things a little further this week since many students would be returning.  Like last week, there were going to be five components:

1. Solar Flow Warm-Up
2. Partner Potpouri
3. Acro Flying
4. Therapeutics
5. Thai Massage

Each section changed a little from last week.  The Solar Flow needed to be shortened and the other sections need to progress a tad.  Yet, we were really focused on continuing to build strong, confident bases with lots of repetitive experience.

Solar Flow

Base Building - No One Flies without a Base

Start on Back and Relax
Lift Legs Straight Up ... Point / Flex / Rotate Feet & Ankles

Pull Knees to Chest
Lift Legs Straight Up

Slowly Hinge Legs Down Counting to Five
Hover Legs Parallel to Floor for Count of Five
Relax for Count of Five
Repeat Four Times
On Fourth Time Hinge to Sit Up

Paschimottanasana
Janu Sirsasana Both Sides
Baddha Konasana

Stand in Squat at Front of Mat with Knees & Toes Turned 45 Degrees Out
Malasana Squat Lift Reps

Twisting Dragon (Twisting Lunge Thigh Stretch & Chest Opener Both Sides)

Adho Muka Svansana
Phalakasana

Flight Strength

Starting on Belly on Floor ... Reach Arms and Relax into Traction
Sphinx

Bhujangasana --> Come Halfway Down & Transition to Salambasana --> Relax
Half Dhanurasana with Elbow Support to Discuss Bone Stacking & Height
Full Dhanurasana

Balasana
Wrist Therapy

Partner Potpouri

Form Two Partner Group - Discuss COMMITTING to Partner & Posture

Partner Chest OpenerSwitch with Same Partner

Partner Hip Hugger Trust
Switch with Same Partner

Acro Flying

Form Three Partner Group with Very Similar Sizes

Communication is Crucial - Speak Up
Fliers Straight & Lifted - Bases Straight & Grounded - Spotters Aware 

All Three People: Calibrations In/Out with Spotter Giving Feedback

All Three People: Lift to Plank and Hold

All Three People: Lift to Plank and Press Reps


Form Three Partner Group with Designated Fliers & Change Groups Up to Get Everyone Flying

All Three People: Lift to Plank - Half Dhanurasana & Full Dhanurasana

All Three People: Lift to Plank - Go Hands Free 

Therapeutics & Thai Massage

Using Three Partner Group

Trust & Support - Trust & Relax

All Three People: Lift into Down Dog Mount - Hands on Shoulders - Hold

All Three People: Lift thru Down Dog Mount to Baddha Konasana Hands & Feet - Hold

All Three People: Folded Leaf

Consider Tricep Stretch and Cute Pose Variations



Two Partner Groups

One Person Lays Face Down & the Other Steps Between Ankles to Lift & Arch Bottom
Walk Side-to-Side

Same Person Presses Back to Balasana
Partner Uses Hands on Sacrum & Upper Back to Lengthen Spine - Go Side-to-Side

Consider Rolling Partner Over the Back of the Base IF it Makes Sense

Conclusion

Commitment, communication, and community.  Next week we go even further.

AcroYoga Playtime Sequence (Feb 2014 One of Four)

Introduction

Our AcroYoga workshop with Jean-Jacques Gabriel at Binghamton Yoga went really well last month and people have been asking for playtime.  Completely independently, Sheila Bunnell, our Iyengar instructor went away for four weeks.  This gave me a prime time time-slot to experiment with for a short time.  So, I decided to use this opportunity to run a four week, basic AcroFlying & Therapeutics series.  It will be led by me and my lovely assistant, Emily Brown.  It'll run Wednesday evenings from 7:00-8:15pm, Feb 12 thru Mar 5, 2014.

The class will have five components:

1. Solar Flow Warm-Up
2. Partner Potpouri
3. Acro Flying
4. Therapeutics
5. Thai Massage

The Solar Flow is a fast warm-up to class.  It should take about 20 minutes.  The first half of the postures are base-oriented, while the second half are flier-oriented. The Partner Potpouri gets people into basic partner work and gets things rolling.  The AcroFlying will focus on calibrations and Plank / Front Bird.  Therapeutics will revolve around straight-forward, relaxed positions for the flier & solid, supportive ones for the base.  We will incorporate a small amount of Thai Massage into the the Therapeutics as Leg Love.

Solar Flow

Base Building - No One Flies without a Base

Start on Back and Relax
Lift Legs Straight Up ... Point / Flex / Rotate Feet & Ankles
Hinge Down to Floor

Pull Knee to Chest & Hold ... Lift Head-Neck-Shoulders ... Play thru 1/2 Happy Baby & Straight Leg Toward Ear
Repeat Other Side
Both Sides

Hinge Down to Low Boat Hold
Bicycle Abs

Hinge & Roll To Front of Mat

Stand in Squat at Front of Mat with Knees & Toes Turned 45 Degrees Out
Malasana Squat Lift Reps

Plank --> Down Dog --> Leg Up --> Donkey Kicks --> Lunge --> Lunging Back Leg Lifts --> Float Forward --> Single Leg Balance Straight Back Leg / Bend Front Knee Only Lifts
Pada Hastasana Forward Bend
Repeat Other Side

Plank --> Side Plank --> Side Plank --> Floor

Flight Strength

Starting on Belly on Floor ... Reach Arms and Relax into Traction
Sphinx --> Sphinx Belly Lift Hold
Walk Hands back to Feet at Back of Mat

Uttanasana --> Ardha Uttanasana --> Urdhva Hastasana
Levator Scapulae Rotations
Hands behind Head ... Standing Backbend ... Bend Sideways ... Other Side

Lunge Forward - Back Knee Down Hand Out - Twisting Thigh Lunge Stretch

Come to Floor --> Cobra --> Up Dog --> Salambasana

Balasana Long Hold
Tread Needle Shoulder Stretch & Twist Both Sides

Sit

Partner Potpouri

Form Two Partner Group

You must Commit to your Partner & your Partner to You - Halfway is Not Enough!

Wheelbarrow Across Room
Switch with Same Partner
Return Wheelbarrow Across Room

New Partner
Partner Chest Opener
Switch with Same Partner

Acro Flying

Form Three Partner Group

Communication is Crucial - Speak Up
Fliers Straight & Lifted - Bases Straight & Grounded - Spotters Aware 

All Three People: Calibrations In/Out with Spotter Giving Feedback

All Three People: Lift to Plank and Hold

All Three People: Lift to Plank and Press Reps

All Three People: Lift to Plank - Go Hands Free

Consider Half Bow and Full Bow Variations

Therapeutics & Thai Massage

Using Same Three Partner Group

Trust & Support - Trust & Relax

All Three People: Lift into Down Dog Mount - Hands on Shoulders - Hold

All Three People: Lift thru Down Dog Mount to Baddha Konasana Hands & Feet - Hold

All Three People: Folded Leaf

Consider Tricep Stretch and Cute Pose Variations

Keeping it very simple - After Last Lift, Flier Gives Leg Love
Base Feet Straight Up - Pound Feet
Step Beyond Feed - Ankle Rotations
Step Between Ankles - Bull Fighter Pull
Bus Driver

Conclusion

This is a very basic introduction to AcroYoga flying.  We learned that communication, commitment & community are the key to successful pratice.  You can't do this by yourself!

Next week we'll form new groups and build on what we've done.

60 Minute Flow: God is in Everyone

My Monday night class at Binghamton Yoga is well-attended by regulars.  This means that most of the people in the class have a pretty good sense of the fact that I'm not a religious person - possibly not even a very spiritual person.  So, when I opened class with a god-oriented parable, I think they were surprised.

The story I told came from Deborah Adele's Yamas & Niyamas book, which I'm reading as part of the teaching training I'll be doing this summer in Syracuse.  The story goes like this:

A few months after God finished making humans he realized that he was getting a lot of requests from them for help.  As a kind & benevolent God, he was inclined to want to help, but doing so would be more than [even] he could ever do.  So, he decided he needed to find a way to hide from them.  He assembled a group of elders (who is elder to God, I don't know) and asked them to help him find a hiding place.  They proposed the top of a mountain, but he knew they'd find him there.  They proposed the bottom of the ocean, but he knew they'd find him there.  They proposed the moon, but again, he knew they'd eventually find him there too.  So, they pondered & pondered until one elder had a bright idea.  He proposed that he divide himself up into little pieces and hide a little piece of himself inside each & every human - THEN we'd be sure that humans would never find him!

The story was well-received and class began.  We worked through a series of deep hip-opening flow postures and punctuated them with solid ab holds.  The goal was to reach a variation of Eka Pada Koundinyanasana II in about 40 minutes...

...then switch gears 180 degrees and relax into a series of 5 long-hold Yin-style postures, including Star, Happy Baby, Snail, Cat Tail, and One-Legged Hero - before ending in Savasanasa.

Finally, after coming back to a seated position I asked the class to remember the story I told at the beginning of class about a little piece of God being hidden inside each one of us...then, I said, "were you better able to find him during the fiery work of Eka Pada Koundinaysana or during the calm, extended holds of the Yin yoga?"  That's when I saw some lightbulbs flash above a couple of heads.  The truth is that it's much easier to get in touch with your spiritual side when you slow down and listen to your body.