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?