After the Acro Yoga Workshop, Bulletproofbodies continue with our Yoga based theme.
This video is from Jason Nemer and the Acro Yoga International Team.
This is the perfect preparation for Acro Yoga.
Try the sequence and see how it feels to you!
Here is your cheat sheet for this particular flow. Enjoy!
1. Centering: R heart, L belly 3x B
2. Kali Mudra stretch
EX: lean R // IN: overhead // EX: lean L // IN: center & back
3. EX: T position
IN: Cactus Arch // EX: Hollow — 3x
4. EX: Maha Bhanda (hands to thighs)
5. IN: Handstand Mudra
6. EX: Fwd Fold // IN: lift — 3x
7. Plank 3xB
8. DDog 3xB
9. Tabletop w/ elbow articulation 3xB
10. Cat/Cow 3x
11. DDog w/ elbow articulation 3x
12. DDog w/ Arch/Hollow 3x
13. Float Fwd & Fold 3x
LUNGE SEQUENCE:
14. R foot steps back to HOLLOW LUNGE
15. –Integrate Shoulders
16. –Handstand mudra
16. PLANK TIGHTNESS Shoulder taps 7x
17. Knee pushup 3-5x
18. Child’s pose
19. slide through to Sphinx w/ Arch/Hollow 3x
20. press to Forearm Plank, 3xB
21. Sphinx, 3xB
22. DDog push ups, 3-5x
23. Step R foot fwd to HOLLOW LUNGE
24. –Integrate Shoulders
25. –Handstand mudra
26. PLANK TIGHTNESS Shoulder taps 7x
27. Plank pushup 3-5x
28. Child’s pose
29. Cobra, 3xB
30. Locust, 3xB (fingers interlaced)
31. Front Bird, 3xB (hands to side & legs raise)
32. DDog push up, 3x
WARRIOR SEQUENCE:
33. L leg fwd to WARRIOR 1
34. Spotter’s Stance
35. Leg presses, IN: bend // EX: Extend (Spine Straight) 3x
36. Turn RIGHT to Goddess
37. IN: extend arms out for strength, EX: draw power in to core 3x
38. Goddess Squats 3x
39. Prasarita Padottanasana 3xB
40. IN: Turn RIGHT Leg FWD to BACK OF ROOM WARRIOR 1
41. Spotter’s Stance
42. Leg presses, IN: bend // EX: Extend (Spine Straight) 3x
INVERSION / ARM BALANCING:
43. Exhale to DDog
44. Utadogana to Tuck Jumps 3x
45. Sirsana Headstand Tuck Press 3x
46. Child’s Pose 3xB
47. Crow
48. Vinyasa
49. Jump through to SEATED PIKE
50. Stag (both sides)
51. Pike stretch extension
52. Tuck rocks 3x
53. Tuck ups 3x
54. Shoulder stand
55. Roll fwd to Utadogana
56. Hollow body hops 5 fwd/back
57. Wrist Stretch, 3x
58. Plank
59. Lower to Thigh Stretch (Half frog)
60. Bow
61. Child’s Pose
62. DDog
63. Dolphin (Forearm) L Hops 3x
64. Heart Opener / Anahata
65. DDog
TWISTS & LEGS:
66. IN: step L foot FWD to TWISTED LUNGE 3xB
67. Bend back R knee for TWISTED THIGH STRETCH
68. Lizard
69. Runner’s Lunge . Half Hanuman
70. Half Moon / Ardha Chandrasna
71. Vertical Split on L foot
72. Turn R to Side Lunge / Skandasana
73. IN: R foot FWD to TWISTED LUNGE 3xB
–TURN to FRONT OF ROOM–
74. Bend back L knee for TWISTED THIGH STRETCH
75. Lizard
76. Runner’s Lunge . Half Hanuman
77. Half Moon / Ardha Chandrasna
78. Vertical Split on L foot
79. TURN Left into Goddess
80. Spinal Traction 3xB
81. Straddle Jumping Jacks 5x
82. Tripod Headstand Straddle Press
83. Seated Straddle / Upavishta
CLOSING SEQUENCE:
84. Bend R knee, Janusirsana on L leg (back of room)
85. –side bend
86. –fwd fold
87. Turn to Pigeon on bent R leg (face front)
88. Rotate to Janu on R leg w/ bent L knee
90. –side bend
91. –fwd fold
92. Turn to Pigeon R leg (face back)
93. Piked Straddle Stretch 3xB
94. Swing L leg to FRONT (R) for Pike stretch extension
95. Hollow body rocks
96. V-ups
97. Shoulderstand
98. Utadogana
99. Kick Switches, both sides 3x
100. Fwd Fold / Uttanasana
101. IN: Arms up to Handstand Mudra
102. Closing
Video: https://www.youtube.com/channel/UC5R6ilcqa27_9hGjutBNx0g
https://www.alomoves.com/series/acroyoga-solo-strength-practices/workouts/4410
