AcroYoga Description, Bio, Foundational Workshop Routine

DESCRIPTION

AcroYoga is partnership.  It is the union of two or more energetic bodies into a cooperative soul.  It builds on the wisdom of [solo] yoga and adds layers of complexity through reliance on communication, support, and sympathy/empathy.  In many ways, it's "more yoga than yoga", because it takes us out of our own heads and asks us to commune with others for the benefit of all.

This workshop explores the foundations of AcroYoga partnership, touch, postures, and transitions.  We'll work together to build a safe, supportive atmosphere in which individuals can learn to FLY as a flock!

Be prepared to be upside down, to touch others, and to be touched. Maximum attendance is 24.  Appropriate for all levels.  No partner or experience needed.  Frailty, brittle bones, and blood pressure issues are contra-indicators.

BIO

Jason & Emily are the co-owners of Binghamton Yoga.  They've been teaching AcroYoga together for nearly 4 years and love sharing their experience with others.  They've brought AcroYoga to Yoga Body Shop several times in the past and look forward to celebrating this auspicious 10-year anniversary with a joyoues exploration of foundational AcroYoga postures and transitions.  They hold weekly and monthly AcroYoga classes at their studio in Endicott.

ROUTINE

Cirlce Ceremony

Partners
- Learning to Fly to align Flyer
- All-4 for Bone Stacking
- Put them together for When Doves Fly All-4s Stack

Triples
- Calibrations
- Base Test
- Bird
- Throne
- Throne to Bird Transition
- Folded Leaf
- High-Flying Whale

Thai Massage with Initial Partner

Demo



We were lucky enough to have Bret and Sam assist us.

Release & Renew Class, March 2017

With Binghamton Yoga's long-time restorative yoga teacher, Yvette Bulgar, beginning weekend work with an apiary, I'm being asked to sub more of her classes.  Luckily, I LOVE restorative yoga, and jumped at the opportunity.  This sequence is a nice tour of "general purpose" restorative poses that can be easily modified to address specific concerns or desires.

Setup with yoga mat, topped with large, fluffy Svaroopa-style yoga blanket.  Then build tall blanket stack and place bolster on top.  This is what I refer to as the Svaroopa Blanket Stack.  We'll also want two blocks and possibly a strap.

• Svaroopa Savasana using Svaroopa Blanket Stack
• Drawing Knee In
• Heel on Blanket Stack, Angle Thigh Bone to find Unique Sensations
• Externally Rotate Knee into Figure 4
• Draw Knee Over & Across Body for Twisted Roots
• Rest Between Sides and before Continuing
• Still on Blanket Stack, Drop Both Knees Wide for Supine Baddha Konasana

• Flat on Belly
• Sphinx
• Flat --> Banana --> Banana
• 1/2 Frog (Crime Scene) --> Optional Cat Tail (Strap Necessary)

• All-4's Hold --> Than find small, deliberate Movement
• Lunge (Back Thigh on Bolster Feels Nice)
• Bolstered Paschmottanasa

•  Bolstered Side Twist with Bolster Near Hip and Twisting Sideways

• Chest Opener 
• Blanket Roll under Lumbar, Blocks under Shoulder Blads, Block Under Head/Neck, and Bolster Under Bent Knees.
• Might be Nice to Add Blanket for Warmth

•  Finish with Svaroopa Savasana using Svaroopa Blanket Stack

AcroYoga Hygene

Respect yourself.

Respect your partner.

Respect the community.




Please bathe before coming to AcroYoga.

Please brush your teeth, comb your hair, and brush your teeth.

Please refrain from wearing strong perfumes or odors on your body.


No one wants to catch a disease from a partner.

If you have a cold, please don't come.

If you have fungus anywhere on your body, then it MUST be covered and properly cared for.

We cannot allow the spread of ant contagious afflictions through AcroYoga.


Wear proper clothing.  AKA: Strap in your junk.

Men: No one wants to see your testicles pop out of your shorts.  Please wear inner-lined pants.

Women: We've all seen boobs and lips, so we don't need to see yours.  Please wear a sports bra and underwear.


Leave politics and controversy at home. 

These distract us from ourselves, our bodies, and the connection we have to others.

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