Saturday morning practice. Start time was 9:30. They had arrived at the studio at 8:00am, but hadn't done any intense movement yet. When I came in, Ron had them in a closed-eye meditation. He ushered me in quietly and when they opened their eyes, I was sitting there with him - to surprise them - to greet them - etc. Here's how we proceeded:
Sit in a circle with knees touching. Look around the circle and connect with the group. Go around and ask each person to introduce themselves and say a few things about their expectations. Then sit quietly, and rest your hands on both neighbors' knees. Feel them. Connect with them. How does that feel? Touch is Powerful. As yoga teachers you are granted the honor of touching many people and getting comfortable with it is important....
A Little History....Acrobatics & Yoga have mixed for a long time. Photos of Krishnamacharya "flying" his students date back to 1938. According to the AcroYoga Flight Manual, the 1980's saw the rise of something called AcroSage, which had some similarities. Then came Contact Yoga - and then Circus Yoga. Circus Yoga is important to me, because CY's Kevin, was the first person to introduce me to adult "flying". He comes to Binghamton yearly for a 2-week kids circus-training event and Kristen Keuter knew him. She invited him to Rexer's, where we taught, years ago, and we flew as a group. It was fantastic and I was immediately hooked. Then came Jason Nemur & Jenny Saur-Klein...they developed their system and called it AcroYoga....Acro is Greek for High and Yoga is Sanskrit for Union. They believe AcroYoga can help fulfill our highest aim: to bring individuals into union with themselves and others.
How can AcroYoga benefit a new yoga teacher? Simply put, it takes you off your mat and introduces you to an entirely new layer of "otherness," which is beyond your direct control. It requires deep sensitivity, clear communication, and compassionate cooperation. It will make it easier to "see into" the bodies, minds, hearts, & souls, of your students.
Today's practice will:
- Build Sensitivity thru Breath & Touch
- Build Verbal & Non-Verbal Communication Skills
- Expand your definition of Cooperation and "Working Out"
SOLO PRACTICE
Start Laying Flat on your Back in Corpse Posture
Roll Head, Wiggle Jaw, Get Comfortable, Then Feel the Floor's Utter Support
Place Fingers on Belly and Find Breath
Constructive Rest Postion
Find ASIS with Fingers - Find Breath - Notice How Breath Affects ASIS
Purposefully Flatten Lower back and Tuck Tailbone on Exhale - Then Counter Pose on Inhale
Repeat for Awhile
Keep Awareness - Feel Hips from Inside - Windshield Wiper Legs
Legs Straight Up
Point - Flex - Rotate Feet & Toes
Figure-4 Close In to Massage Feet - One at a Time
Feel the Softness of your Feet - Soft Feet Feel Much Better on a Flier's Body
Stretch Long then Come to Simple Bridge
Hold Bridge - Lower Bridge - Get Comfortable with It
From Bridge Begin Rolling Knees Closed Then Open with Breath
Inhale Widen the Legs - Exhale Squeeze Them Together
Add Hip Drop on Inhale and Hip Lif on Exhale for Butterfly Bridge Lifts
Stretch Long then Return to Constructive Rest Position
Lift - Tuck Tailbone with Breath - Harness the Breath
Add Ab crunches with Breath - add Thigh Squeeze - Core Strngth
Stomach Vacuum - Hold Out and Explore Knee Movements
Stretch Long
Hinges Several Times
Hinge Roll to Front of Mat
All-4's ... Cow / Cat
Forearm All-4's ... Donkey Kicks
Lower Belly to Earth
Reach for Traction ... Pull Back into Sphinx ... Engage Backside / Soften Front Side fro Seal
Rest
Learning to Fly on Ground Several Times - Learn Form & Strngth - Imagine Legs Holding You Up
Child's Posture
Come to Wall for Wall-Assisted Uttanasana - Hold & Explore
Come Back to Mat
Down Dog
Anjanayasana ... Twisting Dragon ... Twisting Thigh Stretch ... Same-Side Thigh Stretch
Down Dog
1/2 Squat Lunge ... Press into Half Down Dog then Back into 1/2 Squat Lunge
Down Dog --> Plank --> Updog ... Strong Spinal Roll Sequence Between each Side
Prasaritta Padottanasana
Side to Side Inner Thigh Stretch & Strength
Narrowing to Come Up to Deep Goddess ... Calf Raises ... Hops
Tadasna ... Totally Relaxed Uttanasana ... Child's Posture
PARTNER PRACTICE
Without Talking - Find a Partner - Choose One to Come into Child's PostureAssisted Child's Posture - Feel Breath - Quiet Non-Verbal Communication with Hands & Faces
Take Child's Posture Further with Wheel-Over-Child's Posture
Really Communicating with Concise Words
New Partner
Learning To Fly - Tight is Light
New Partners
Partner Squats
Partner Squat Opposite Hands Releases
Flying
Form ThreesomesDemo
Calibrations - Learn about Trust, Spotting, Tight is Light, Posture, Balance, Foot Placement, Etc.
Bird ... 1/2 Bow - Spotting is Incredibly Important
New Threesome
Demo
Bird ... 1/2 Bow
Some People into Bow
New Threesomes
Demo
Throne
Demo
Throne Presses
New Threesomes
Demo
Folded Leaf
Demo
Folded Leaf --> Spinal Traction --> Twists for some
Thai Massage
Find Groups of Two and Pick Someone to Receive & Someone to Give
Receiver Lays on Ground - Giver Sits Between Ankles....Simple Foot, Calf, & Quad Work
Then Come to Sit Behind Head ... Adjust Shoulders ... Open Chest .... Work on Neck
Other Way Around
Thank Partner
Integration
Come Back to Circle
Sit Quietly with Knees Touching - Reach Hand to Neighbors' Knees
How are Things Different? How have You - How have We Changed?
Thanks to Emily Brown for being my Partner in this Workshop. I think we did a great job of working the practice & lesson between the two of us. Thanks also to John Sykas for joining us as an experienced spotter and moral-supporter.
