Sebastian Brosche · 6 min · 828 words
Previously titled: Acro Program - Video 3
Hi guys and welcome to lesson 2 of the Acro Yoga program for Abhijay. Alright, let's get down to business, literally down to the ground. Let's start in front plank, we've done this before now. So I want her to roll her hips without doing anything with the upper body, just roll the hips over more into one of my feet.
So please go more into this foot. Yeah, so she's tensing up the opposite part of the body so I can move one leg and place it down on the thigh. Let's do that again on the second side. So she's trying to keep square, please roll into, I never say right and left, I say roll into this side without moving your body much, very nice.
And then I place my toes down on her thigh. Okay, she releases the same arm as I move the foot, this one, and I place both hands together to support her one arm. She bends her knee and does a very nice quad stretch here. I have to work my core, my legs and my arms to stay stable here and she gets a nice stretch.
Normal that the back leg is falling down, usually her feet goes down too much, show how that looks. So engage the back leg to make everything nice and square. Release, catch my hand again, roll into this side again and then we move back to the plank. Second side, she rolls without moving her arms, place my hand down above the knee, hands together, try to keep even in the hand, foot and knee.
So I try to have like 33% into each point of contact. Once she's finished the stretch, slowly move back to front plank. Rolling and down, very nice. So this, going from four points of contact to three takes time and as soon as you start bending the elbows and as soon as you start pulling, it just goes out the window.
You have to keep straight, stable and firm and never pull. You push, you don't pull. There is no pulling action going on. Let's do the next pose in the sequence.
Let's start in front plank. This one was called the half frog. Frog is when you push both feet down at the same time. It's really hard.
Half frog is an easier stretch to do. Next one is called tiger curl. Let's start in the front plank and move into the same position that we did with the foot on the thigh. Now instead of releasing the hands, we release the hip foot.
So I move my foot away from the hip, place it in the ground and she gets to do a core workout here. Rolling the knee to chest. Let's do a couple. Yep.
I keep my arms super firm and I lift my leg up a little bit to lift her hips and then both feet there. We can do both at the same time. This is the next step. She curls the leg and I curl my leg at the same time.
Much harder. Usually we don't have more than three reps in us before we're dead tired. And then down. Very good practice to keep everything nice and firm and you get to challenge your balance when you lift your lower back off the floor and curl in like this.
Last pose is just upward facing dog from that pose that we just got down into. So let's start in front plank. This is actually a nice thing you can do when you're practicing just going from four points of contact to three is just rolling the hips from side to side and moving the legs around like this. So you walk down to the thighs and you walk up again like this.
This is a really nice way to get more comfortable in the air. The up dog is when you go, let's go down to the bottom of the thighs again. When she releases her hips down without pushing her hands forward, when she pushes the hands forward, it's super hard to try to keep your arms firm and she gets a nice up dog back bend here. Let's go back to plank.
If you want to challenge yourself for let's say probably a picture, then you can go with the hands all the way down to the ankles like this. And then up dog. This is a nice workout for my core. Very nice.
Because I have to support her whole body weight with just my lower core, which is a nice challenge. That's why we weren't there for hours. So we did keep doing that. It was very nice with the arms.
We did a half frog, the tiger curl and upward facing dog. Gracias. I hope you guys enjoyed it. I hope you're smiling and having fun and see you in the next video.
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