Acroyoga Front Plank Part Four
Acroyoga Front Plank Part Four
Description
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
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 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 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
Videos covering pre-requisites to skills in this video:
Front Plank, Bird
Acroyoga front plank part two
Acroyoga front plank part three
Front Plank
Acroyoga- First step!
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
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.
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!
Videos covering post-requisites to skills in this video:
Front Plank, Bird
Acroyoga front plank part three
Acroyoga- Chair With Transitions!
Terminology
Body positions for whips
Building Tempo
Front Swing
Backwards Facing Back Whip
Backwards Swing
Crochet Hook
Side Star to Whale
Side Star to Straddle Bat
Reverse Foot to Hand to Bird
Fifth Position Walks
Back Bird to Star
Star to Bird - High Barrel Roll- Corkscrew
Front Plank Pops ( Hand Connected)
Bird to Throne Connected Pop
Inside Star to Inside Star Connected Pop
Reverse Bird to Foot to Hand Connected Pop
Side Star Cartwheel Pops
Whale to Foot to Hand Connected Pop
Front Plank to Reverse Hand to Hand
Back Bird
Back Bird to Hand to Hand
Bird Pose
Ski Jumps (Prep for Bird Pose)
Basic Bird Pose
Bird pose - no hands!
Takeaways in bird
Spotting for Whips
Arm-to-Arm Handstand on Chest (Fwd and Rev)
Back Bird & Bow
Barrel Roll
Catherine's Wheel Machine
Hammock
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- Chair With Transitions!
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.
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.
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.
Reverse Foot to Hand to Bird
This transition is a great way to exit for our foot to hand and the skills we learn in this version are transferrable to multiple heights, speeds, and movements. This transition also shows up in several common washing machines.
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.
Front Plank Pops ( Hand Connected)
This video explores popping our front plank position while staying connected in the hands. We discuss throwing mechanics and timing from the base and how to catch the flyer softly. We also discuss several levels at which you can practice this pop and how the flyer can add to the power of the throw.
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.
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.
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.
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.
Front Plank to Reverse Hand to Hand
Transitioning from Front Plank to Reverse Hand to Hand is a great entrance for those comfortable with L Basing transitions to start entering into the RH2H position.The flyer is able to fix their shape in handstand shape while the base can use arms and legs to transfer the the flyer into a handstand in way that can be very controlled.
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.
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.
Bird Pose
Once you are feeling comfortable in your front plank position, bird is a great next pose to explore! In this video we explore entrances, exits, alignment, range of motion and spotting for bird pose.
Ski Jumps (Prep for Bird Pose)
Ski jumps are a great prep for bird pose and/or a calibration and trust exercise when working with new partners! This move will teach you to "plank" with confidence, which is THE crucial skill for flyers going into bird pose (and many others). 1:15 - Skill demonstration
Basic Bird Pose
Bird pose is one of the foundational moves of acro yoga. You may have done this one as a kid ("airplane"), but let us break down this move for you in precise acro style! 0:35 - Skill demonstration
Bird pose - no hands!
Take your bird pose to the next level with a hands free entry and confidence in no-hands while flying! 0:48 - Skill demonstration
Takeaways in bird
So you're comfy in bird - now your next step is to get comfy moving around and repositioning. Let us show you how! 0:24 - Skill demonstration
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.
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!
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.
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