Basic Transitions Workshop
Friday, August 21, 2015 6-8pm at Binghamton YogaBegin in Community Circle
Sit Close Enough to Touch Knees and Place Hands on Neighbors' KneesDiscuss 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 SiteTHIGHS: 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' KneesHow have things changed?
