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

Yin 90 Minute - Incorporating Myofascial Release Techniques

Tonight's sequence mixes traditional Yin postures with some myofascial release techniques using a tennis ball.  We begin with Yin to calm the body and release the fascial sheath.  Then we sprinkle in some myofascial release to relax contracted muscles, improve blood and lymphatic circulation, and stimulate the stretch reflex in underlying muscles.  Then we return to Yin techniques to recapture the calm, meditative state we all love.

Props:

• 2 Mats, staggered sideways to create a wider pad
• 2 Blocks, I prefer the soft blocks for the calf stretches we'll do, but to each their own
• 1-2 Sandbags, I prefer 2, but many people don't seem to make much use of the second
• 1 Bolster
• 2-3 Blankets
• 1 Tennis Ball

Seated Introduction - Words above plus the idea of fascia vs muscle

Side Hip Hump w/ Bolster
   - Contemplate sensation & differences before switching to other side
   - End with sacrum supported on bolster knees toward chest


Figure-4 w/ Bolster
   - Explore slight asymmetries

Happy Baby w/ Bolster
   - Explore Straightening Legs toward Half Plow

Onto Belly --> Relaxed Sphinx over Bolster  --> Rise toward Elevated Sphinx
   - Move Knee Up on Side Creating Serious Asymmetry in Elevated Crime Scene
   - Support Head

Come to Wall --> Forward Bend into Wall

Calf Stretches at Wall w/ 2 Blocks
   - Really explore Straight & Bent Knee, Left & Right Rotation
   - The Bottom of the Foot is Still the Backbody

Come back to Mat --> Foot Stretches

Sit Back --> Wrist Stretches
Set up Tennis Ball between 2 Blocks for Forearm Myofascial Release

Come to Wall for Tennis Ball Myofascial Release
   - There are literally thousands of ways to do this, just pick something simple and explore

Return to Mats --> Cat Tail
   - This Twisting Backbend opens the entire frontbody
   - Contemplate sensation & differences before switching to other side

 Sit back and Stetch Neck

Uppavistha Konasana
   - Relexed Form
   - Use Bolster or Blocks to Support Head

Half Marichyasana Glute Stretch Twist
   - Don't think traditional posture - focus on feeling the glute release

Build Svaroopa Stack with several Blankets and Bolster on Top
   - Get Heels Off the Ground - Higher is Fine
Savasana

Algin & Flow Sequence - Forward & Back Core

Forward & Back Core

Align & Flow Sequence for 90 Minute Class

Friday, February 26, 2015, 9:30am - 11:00am

www.BinghamtonYoga.com

This morning's class received really great feedback, so I thought I'd Blog it for future reference.  I believe the nature of this sequence probably works better in the morning than in the evening since the postures tend to excite the body and because the climax is so close to the end.

The focus is on staying within the safe-zone of action - being able to become strong and flexible when needed only to return back to the center more well-informed and better able to handle the extremes of life.

At no time does this class go beyond the boundaries of breath awareness.  The abdominal work must match the breath and the flow near the end cannot go too fast.  We want to energize from a parasympathetic place.

YIN

Side Hip Hump
Star Forward Fold
Belly --> Traction --> Sphinx --> Seal
Child --> Crescent Child
Figure-4 Twist Reclined

ANTERIOR CORE

Slow Crunches with Emphasis on Breath & the Relaxed Moments
Oblique Twists using Sandbags with Emphasis on Exploration of Spinal Column
Feet Up, Lift Head/Neck/Shoulders --> Hinge & Hover
Half Twist Side Crunches
Feet Up, Lift Head/Neck/Shoulders, Point Toes to Sides of Room --> Hinge & Hover
Flat --> Low Boat ... Becoming Aware of  Toes Effect on Core
Oblique Twists using Sandbags Going Deeper & Further
Egg Rock 360 Rolls

Belly --> Sphinx --> Elevated Sphinx with Exploration of Sides
Seated Star to Half Hero Twist for Ab Release
Half Marichyasana Glute Stretch

POSTERIOR CORE

Down Dog --> Plank --> Updog Flow
Child --> Crescent Child
Forearm All-4's --> Donkey Kicks

Belly --> Flat --> Single Leg Lifts Slow with Breath
Double Leg Lift ... Hold ... Explore Tuck & Lift of Tailbone
Stand on Knees --> Pizza Arm Rotations
Camel
Down Dog --> Plank --> Updog Flow
Forearm Heart Pump
Camel

Energized Flow

Down Dog --> One Leg Down Dog
High Lunge --> Pizza Arms --> Warrior II Exploration
Down Dog --> Plank --> Updog Flow
Repeat Other Side

Down Dog --> One Leg Down Dog
Lunge --> Parvritta Parsvakonasana
Down Dog --> Plank --> Updog Flow
Repeat Other Side

Wide Leg Down Dog
Move from Side-to-Side
Come to Stand
Find Tadasana
Close Eyes & Find Equanimity
Single Leg Balance with Eyes Closed Then Open Eyes - Feel the Difference
Both Sides

Ending

Paschimottanasana with Blanket Rolled Under Knees
Half Spinal Twist
Savasana