Acroyoga- Chair With Transitions!
Acroyoga- Chair With Transitions!
Description
Welcome to your first lesson on transitions in poses! Here we will discover the complexities of listening to one another in order to facilitate movement. Key point - break things down to their simplest parts and practice in baby steps.
Series containing this video
AcroYoga- First Steps!
Welcome! I'm so happy you've chosen to learn Acro with me today- there are several instructors here to learn from and I'm honored to be chosen to learn from! Having said that, I strongly believe that learning from different voices is one of the absolute best ways to discover your practice. That is how I learned and how I continue to learn. In this series you will be armed with all of the tools you need to feel like you've got the basics covered. It's easily the most important part of Acroyoga. The things you learn from the beginning will stick with you for life- so it's best to learn the right way from the start! I'd start from the beginning every time. No matter how much you feel you've gotten the basics down, keep doing them. I'd love it if you said "I'm pretty sure I've done the first module 300 times". By then you will have established a movement pattern that feels natural. From that point on you will feel confident and even impress veteran bases and flyers with your consistency. This is not to say you should watch the first episode every time, but to keep those key points in your practice.
More from this instructor
Acroyoga Chair (Safe Exit Strategies)
Here we learn how to safely exit the chair pose in multiple directions. It's good to practice your "emergency" down ahead of the actual emergency. Please watch all the way through before attempting these exits.
Acroyoga Front Plank Part Four
We're going to add some sugars and spices to our plank position now. It's time to cook up some preps towards transitions to different poses. We start by shifting weight to fewer points of contact and getting comfortable with single leg/arm holds. Intro - 0:10 Warm up / review tips - 0:30 Base queues - 0:47 Flyer queues - 1:05 Range of motion drills - 1:19 Hands free range of motion drills - 1:44 First transition demo - 2:50 Flyer cues - 3:07 Base cues - 3:25
Acroyoga front plank part three
You're doing GREAT! If you're here you've made some significant progress. I can't express enough just how important these steps are, as little as they seem. Here are the final tips and queues towards your front plank shape. You'll have some challenges to work through... remember that it might feel like a struggle sometimes, but with patience and hard work, you'll feel comfortable in no time. Hand release practice - :38 Hip release - 1:05 Queues for flyer/base - 1:28 Safety queues - 1:57 "Gas Pedal" - 2:14 Flyer specific queues - 2:55 Common mistakes - 3:23 Emergency down - 3:47 Hands free entry - 4:09
Videos covering pre-requisites to skills in this video:
Bird, Chair
Acroyoga- First step!
Acroyoga front plank part two
Acroyoga front plank part three
Acroyoga Front Plank Part Four
Front Plank
Acroyoga- First step!
Here it is- the very first step towards an incredible adventure in acrobatics! Learn what will be the ground level of thousands of skills. It may seem overly complicated for such a basic thing, but trust me, it's worth getting detailed now to save yourself frustration later!
Acroyoga front plank part two
Step two! We'll add the exciting bit here- going into the air! Don't worry if there are some shaky base legs. That will work itself out in time. We're here to make progress, not perfection. Remember that everyone is doing the best that they can and to be patient. Base queues - 0:14 Prep for lift - 1:10 Elbow bend for Lift - 1:45 Safety queues - 3:14 Flyer queues - 3:55 Plank exit - 4:37 Homework - 5:00
Acroyoga front plank part three
You're doing GREAT! If you're here you've made some significant progress. I can't express enough just how important these steps are, as little as they seem. Here are the final tips and queues towards your front plank shape. You'll have some challenges to work through... remember that it might feel like a struggle sometimes, but with patience and hard work, you'll feel comfortable in no time. Hand release practice - :38 Hip release - 1:05 Queues for flyer/base - 1:28 Safety queues - 1:57 "Gas Pedal" - 2:14 Flyer specific queues - 2:55 Common mistakes - 3:23 Emergency down - 3:47 Hands free entry - 4:09
Acroyoga Front Plank Part Four
We're going to add some sugars and spices to our plank position now. It's time to cook up some preps towards transitions to different poses. We start by shifting weight to fewer points of contact and getting comfortable with single leg/arm holds. Intro - 0:10 Warm up / review tips - 0:30 Base queues - 0:47 Flyer queues - 1:05 Range of motion drills - 1:19 Hands free range of motion drills - 1:44 First transition demo - 2:50 Flyer cues - 3:07 Base cues - 3:25
Front Plank
Front plank is one of the best places to start your acro practice. In this video we explore entrances , exits, alignment, range of motion and spotting.
Videos covering post-requisites to skills in this video:
Bird, Chair
Back Bird
Straddle Throne
Back Bird to Hand to Hand
Terminology
Body positions for whips
Building Tempo
Front Swing
Backwards Facing Back Whip
Backwards Swing
Crochet Hook
Bird to Throne Connected Pop
Spotting for Whips
Whale to Throne
Side Star to Whale
Side Star to Straddle Bat
Straddle Throne Variations
Fifth Position Walks
Back Bird to Star
Star to Bird - High Barrel Roll- Corkscrew
Basic Throne Pose
Eggbeaters (no hands leg-wrap throne mount)
Reverse Throne to Foot to Hand Connected Pop
Arm-to-Arm Handstand on Chest (Fwd and Rev)
Inside Star to Inside Star Connected Pop
Reverse Bird to Foot to Hand Connected Pop
Mermaid Pose from Throne
Side Star Cartwheel Pops
Swinging Gate (Throne Transition to Rev Throne)
Reverse Throne Entry From Ground
Whale to Foot to Hand Connected Pop
Whale to Throne Connected Pop
Throne to Foot to Hand Connected Pop
Back Bird & Bow
Barrel Roll
Catherine's Wheel Machine
Hammock
Back Bird
Back bird is great variation to play with once you are feeling comfortable with front plank & bird. In this video we explore entrances , exits, alignment, range of motion and spotting.
Straddle Throne
Straddle throne is a classic acroyoga pose that is great for beginners and shows up in a variety of washing machines later in your practice. In this video we explore entrances , exits, alignment, range of motion and spotting.
Back Bird to Hand to Hand
Loading in from a back bird is often one of the first load-ins to hand to hand to become accessible. It offers an ability for the flyer to move linearly into their handstand with a clear dismount in case it doesn't wind up perfectly stacked.
Terminology
In this video we demonstrate and describe the different types of whips. Whips are an Acro skill in which the flyer swings on the bases feet from one position to another. Enjoy this overview, and further videos will dissect the specifics of the skill.
Body positions for whips
In this second video of our series on whips, we review the essential body positions for both base and flyer separately so you have better success together!
Building Tempo
Once you've learned the basic body positions, base and flyer should calibrate the tempo demonstrated in this tutorial, so both partners perform the skill with the same timing.
Front Swing
In this video we walk through how to safely work towards a full front swing. We move from performing the skill with little to no momentum to eventually doing to full skill with tempo.
Backwards Facing Back Whip
This video breaks down the whip that begins in reverse throne and swings to reverse bird; it is recommended that you have watched the videos on tempo and front swing first.
Backwards Swing
This video details what is involved with the backwards swing, formerly known as the "forbidden whip". With our progressions it is safely self-spottable. Enjoy!
Crochet Hook
In the last video of our starter whips series, we're going over crochet hook, a tricky way of linking sidestar to a whip.
Bird to Throne Connected Pop
Popping our front plank to throne is one of the first pops we teach as its a great place for flyers to learn how to change shape during a pop and for bases the get to learn the foundations of timing their pop and how to receive the catch softly. We also introduce a style of spotting that is versatile beyond just this pop.
Spotting for Whips
In this video we discuss our perspective on how to safely approach a whips practice, we review common pitfalls in whips and how we can avoid them in the first place as well as when to apply spotting.
Whale to Throne
In this video we review how to transition from high flying whale to to throne . This is one of the first transitions we teach our acro students as it teaches lots of useful concepts such as how flyers transfer weight, bases learn how to use level changes to enable the flyer to move with ease and how to spot the skill when beginning to work with it.
Side Star to Whale
This transition connects two of our foundational poses but can offer quite a challenge if you haven't taken the time to understand the variables at play. In this video we discuss the calibrations to help prepare for the transition, different ways the base can help slow the flyers movement as well as tips for how the flyer can control their transition into whale as the base finds their new foot placement.
Side Star to Straddle Bat
Sidestar to Straddle Bat to Sidestar is one of the most common transitions in L-basing acro commonly known as carthweels or tick tocks. This transition shows up in many washing machines and has lots variations progressions you can build off of it. In this video we review key points on how to control the level changes and speed as you learn the movement as well as spotting for common pitfalls.
Straddle Throne Variations
Straddle Throne is a great position to work with because its one of the first L-basing poses where we can can start to explore flyer shape changes, jumping entrances and transitions to other poses.
Fifth Position Walks
Fifth position walks are one of the fundamental steps for learning the classic barrel roll washing machine. The movement asks for a challenging step from the base while they need to offer enough support for the flyer to change their body position smoothly and consistently. This video reviews the timing, mechanics and tricks to execute this challenging step.
Back Bird to Star
This transition gives us a new approach to enter into our star position and also serves as a transition that can be used in lots of different flows and washing machines. In this video we breakdown how to coordinate our bases level change and flyer shape change and movement to make this transition smooth and consistent.
Star to Bird - High Barrel Roll- Corkscrew
In this video we review the transition of front plank to star and back which when pieced together create a super fun washing machine that twists and inverts. In this video we breakdown each transition and review the mechanics and connections that allow us to move with control and confidence.
Basic Throne Pose
"Throne" (sometimes called "straddle throne") pose is one of the basic ABC moves of acroyoga. Here we break down the pose with a standing entry from the ground. Skill demonstration 0:55
Eggbeaters (no hands leg-wrap throne mount)
"Eggbeaters" are a mount into throne or reverse throne that involve one wrapped leg on the flyer and no hands connection. They can seem intimidating at first but we break down this move for you in detail! Skill demonstration 1:04 Please use a spot if you have one since the balance on this one can be a bit squirrely at first!
Reverse Throne to Foot to Hand Connected Pop
This pop is all about timing! While the flyer doesn't need to travel far they need to move from the bases hands to feet while moving backwards over their feet. In this video we review the directionality, mechanics and spotting to allow you to work into this pop.
Arm-to-Arm Handstand on Chest (Fwd and Rev)
Here is an inversion you can get into from bird or backfly: an arm-to-arm supported handstand balanced on the base's pecs. You can do this facing forward or reverse; reverse will require a bit of an arch from the flyer. 0:50 forward demonstration 1:29 reverse demonstration Please have a spot since we're going upside down!
Inside Star to Inside Star Connected Pop
This pop is a one legged throw from side star to side star. This pop blends nicely into the barrel roll washing machines and is one of the most accessible and satisfying entry level pops. We discuss the requirements from the base as well as how the flyer can add height to the pop. We also review a few different levels of spotting to assist when learn this pop.
Reverse Bird to Foot to Hand Connected Pop
This pop represents a step up in challenge from our previous pops as it incorporates a blind stand and commitment to body position from the flyer, skillful pop and catch from the base and a delicate timing to bring it all together. In this video we breakdown our thoughts on building this into a consistent skill in your toolbox and spotting to assist us in learning and commiting to the movement.
Mermaid Pose from Throne
This is an easy and attractive pose you do coming from throne. If you have some back flexibility as a flyer you can really make this one look nice! Skill demonstration: 1:05
Side Star Cartwheel Pops
Cartwheel pops are easy to appreciate for anyone who sees them as the flyer does half of a flip through a handstand from one of the bases feet to the other. Once you are feeling comfortable with sidestar tick tocks you may choose to take to new height with this pop! This video reviews the pop timing, engagement and shape changes for flyers and of course how to spot this dynamic movement.
Swinging Gate (Throne Transition to Rev Throne)
Here we show you an easy transition from throne to reverse throne and vice versa. The footwork for the base is really crucial to getting this right so we break this down in detail! Skill demonstration: 1:39 Please have a spot following the flyer from behind!
Reverse Throne Entry From Ground
Here is the most basic entry into reverse throne, from the ground. We show with unwrapped legs but feel free to try with wrapped legs as well (see our tutorial on "Eggbeaters" in this same series.) Skill demonstration: 1:14 Please have a spot since this can be wobbly until you get used to it!
Whale to Foot to Hand Connected Pop
Once you have practiced your whale to throne pop and throne to foot hand this pop will seem like the next obvious step. This video introduces the concept of "tempo popping" and offers ideas on how to blend multiple pops into a larger pop that travels further.
Whale to Throne Connected Pop
Whale to Throne is on of the first pops we teach that involves a flyer shape change. This pop is a great way for a partnership to develop their timing and start to work into pops in a progressive way. We review the steps necessary to get the flyer in the air and the spotting and base responsibilities to keep everything safe and predictable.
Throne to Foot to Hand Connected Pop
This is one of the most accessible pops that winds up balancing on the bases hands. While not a large pop it can teach us a lot about integrating tempo to time our pop as well as how to use just the right amount of throw to get the flyer where they're trying to go. We also dive into the key points for basing, flying and spotting this skill.
Back Bird & Bow
This video offers a transition to backbend from the backboard position. This will focus more on a lower back bend and opening for the hip flexors.
Barrel Roll
Barrel Roll is another essential washing machine that you can take with you to any acro community and already have a trick in common. The barrel roll is comprised of the 5th position walk and side star tick tock so make sure to check out those videos to be ready to take on this flow. This videos goes over two options for hand grip and the details to put it all together.
Catherine's Wheel Machine
Catherines Wheel is one of the most widely practiced washing machines in acro. Through the steps the flyer travels 360 degrees through aa forward tumbling plane to create a complete rotation. This video covers the specifics of putting together the sequence once you have an understand of the underlying poses and basic transitions from those poses.
Hammock
A really fun and relaxing position for the flyer to just hang out, like a hammock. We enter from the straddle bat position.
Visit us @goskillwell
hello@goskillwell.com
