AcroYoga Playtime Sequence (Feb 2014 Two of Four)

Introduction

Last week's AcroYoga playtime at Binghamton Yoga went really well.  Emily & I were psyched to take things a little further this week since many students would be returning.  Like last week, there were going to be five components:

1. Solar Flow Warm-Up
2. Partner Potpouri
3. Acro Flying
4. Therapeutics
5. Thai Massage

Each section changed a little from last week.  The Solar Flow needed to be shortened and the other sections need to progress a tad.  Yet, we were really focused on continuing to build strong, confident bases with lots of repetitive experience.

Solar Flow

Base Building - No One Flies without a Base

Start on Back and Relax
Lift Legs Straight Up ... Point / Flex / Rotate Feet & Ankles

Pull Knees to Chest
Lift Legs Straight Up

Slowly Hinge Legs Down Counting to Five
Hover Legs Parallel to Floor for Count of Five
Relax for Count of Five
Repeat Four Times
On Fourth Time Hinge to Sit Up

Paschimottanasana
Janu Sirsasana Both Sides
Baddha Konasana

Stand in Squat at Front of Mat with Knees & Toes Turned 45 Degrees Out
Malasana Squat Lift Reps

Twisting Dragon (Twisting Lunge Thigh Stretch & Chest Opener Both Sides)

Adho Muka Svansana
Phalakasana

Flight Strength

Starting on Belly on Floor ... Reach Arms and Relax into Traction
Sphinx

Bhujangasana --> Come Halfway Down & Transition to Salambasana --> Relax
Half Dhanurasana with Elbow Support to Discuss Bone Stacking & Height
Full Dhanurasana

Balasana
Wrist Therapy

Partner Potpouri

Form Two Partner Group - Discuss COMMITTING to Partner & Posture

Partner Chest OpenerSwitch with Same Partner

Partner Hip Hugger Trust
Switch with Same Partner

Acro Flying

Form Three Partner Group with Very Similar Sizes

Communication is Crucial - Speak Up
Fliers Straight & Lifted - Bases Straight & Grounded - Spotters Aware 

All Three People: Calibrations In/Out with Spotter Giving Feedback

All Three People: Lift to Plank and Hold

All Three People: Lift to Plank and Press Reps


Form Three Partner Group with Designated Fliers & Change Groups Up to Get Everyone Flying

All Three People: Lift to Plank - Half Dhanurasana & Full Dhanurasana

All Three People: Lift to Plank - Go Hands Free 

Therapeutics & Thai Massage

Using Three Partner Group

Trust & Support - Trust & Relax

All Three People: Lift into Down Dog Mount - Hands on Shoulders - Hold

All Three People: Lift thru Down Dog Mount to Baddha Konasana Hands & Feet - Hold

All Three People: Folded Leaf

Consider Tricep Stretch and Cute Pose Variations



Two Partner Groups

One Person Lays Face Down & the Other Steps Between Ankles to Lift & Arch Bottom
Walk Side-to-Side

Same Person Presses Back to Balasana
Partner Uses Hands on Sacrum & Upper Back to Lengthen Spine - Go Side-to-Side

Consider Rolling Partner Over the Back of the Base IF it Makes Sense

Conclusion

Commitment, communication, and community.  Next week we go even further.