AcroYoga Solar Asana with Cheat Sheet

               

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