4 Things I Learned Doing Acro Yoga

You guys, I had the best time learning this style of yoga called acro yoga! My gym held an intro workshop and I have to admit, I was intimidated. I am very reserved in trying new physical activities. I have a tendency of holding myself back. It’s from an irrational thought that I’ve had for so long; that my body can’t do what everyone else’s can. However, listening to my body in my regular yoga practice has given me the confidence and attunement to know when I’m approaching my limits. And now I am hooked on acro! I can’t get over just how much fun I had trying the different poses. In this post I’m going to share the main takeaways that resonated with me as I reflected on what I loved about this activity that went a lot deeper than I was expecting.

1. I give away my power when I don’t acknowledge it

I was flying with my partner, which means I was up in the air being supported by his feet (think playing airplane when you were a kid), and I wanted my partner’s feet moved in a place that felt more secure. I struggled to communicate exactly what I wanted, but I could articulate that what I had wasn’t right. With a little coaching, I was able to get there, but the coaching didn’t fix my problem. The coaching guided me to fix my own problem and gave me the permission to take control where it was my responsibility to do so. And that’s where it hit home. Waiting for permission. While a part of this experience was learning something new, what I discovered was my instinctual response. When I’m looking externally for permission and focus on what is wrong (negative), I struggle to articulate what would make it feel right (positive). If this is my natural tendency, I can’t help but wonder “where am I doing this in other areas of my life? In my work? In my personal projects? In my relationships?”

2. There is beauty in trusting myself

I have a hard time diving into something new when I don’t fully understand it, but sometimes I find myself throwing caution to the wind and jump right into the deep end. I trust I will figure it out in the process so I don’t give my mind a chance to reason out of it. I’ll be honest, sometimes this life approach backfires big time. In this case, it was a little unnerving when I saw that I’d be upside down while I’m figuring it out. Just the thought of being upside down makes me confused and unsure of myself. The fun surprise was in trying it and making mistakes along the way. I enjoyed learning and experimenting. I was living in a new found trust with myself.

3. The scariest things can sometimes be the most rewarding

There was one pose that had both me and my partner questioning if I could do it. It was a deep backbend inversion and we had concerns with my spinal fusion if I’d be able to get into the pose. I stood up straight on my two feet and leaned backward to show my partner how much movement I had to put his mind at ease. Even though I wasn’t totally sure if I could do it, I still wanted to give the pose a try. To both of our surprise, it felt the most natural and comfortable of all the poses that day. The instructor even commented on how comfortable I looked! Who knew? If we had gotten caught up in the hesitation of my spinal fusion, I never would have discovered just how nice this inversion feels. While I don’t want to be reckless, I do want to be aware of when I use my fusion as an excuse or if I genuinely am facing a limitation. Spinal fusion surgery doesn’t come with a reading manual for how to live, but I’m discovering my options are much less limited than I have led myself to believe.

4. I feel confident that my body will make it very clear what I can and cannot do

This activity was all very much out of my comfort zone. I’ve had a fear of trying physical activities since I was diagnosed with scoliosis at 13. My reservations really progressed when I became cautious about hurting myself before I had my fusion surgery. It’s only been through a recent dedication to my yoga practice, strength training, and meditation that I’ve learned what it means to listen to my body and to listen to the way it communicates. What I’ve discovered: my body is not subtle in its communication. I had deafened my ears to it for so long without realizing it had been crying out for years. Now that I know when my body is communicating its needs, I’m finding a lot more joy in the human experience.

Final thoughts

I am so glad I took this workshop and tried out acro yoga. I was so impressed by the inversion pose that I’ve been inspired to explore it more. I’d heard about the benefits of inversions, and I think there may be something to it that could help with scoliosis management. I get uncomfortable when I try backbends on my mat in yoga class, but inverting may be a way to reap the benefits of traction in a safe way. I’ve begun reading up on aerial yoga and found a studio nearby where I can practice inversion poses like the picture in this post. I’m eager to try it out and will post about it after I do 🙂

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5 Unexpected Benefits of Hot Yoga: Science-Backed Mental Health Facts

At first, hot yoga sounds like a bad joke. Rooms that are up to 105 degrees Fahrenheit with yoga instructors sending you into 143 chaturanga before “resting” in down dog. What benefits could possibly come from this torture?

Is the physical exertion and will-power worth the mental health benefits? We will find out.

Many of my coworkers and friends have detested ever stepping foot in a hot yoga class. High humidity, high heat, and high intensity.

The immediate description of a hot yoga session is anything but appealing.

On the other side of the coin, hot yoga has raving fans religiously attending classes multiple times a week. The sweaty flows serving as workout therapy wrapped in community and good intentions.

Regardless of opinion, hot yoga is undoubtedly an experience to remember.

Although you must make your own decision, this article outlines both the mental health benefits of hot yoga and the basics of hot yoga.

What Science Says about Mental Health Benefits of Hot Yoga

One collective review of studies states, “It has been hypothesized that hatha yoga practice may attenuate HPA axis and sympathetic hyperactivity and the associated physiological, inflammatory response, which could lead to a reduction in stress- and inflammation-related illness .”

Reducing HPA axis and sympathetic hyperactivity may have positive implications for mental health and wellbeing. One hot yoga benefit.

The HPA axis is the body’s central stress response system that is involved in mood and functional illnesses like anxiety disorders, depression, ADHD, post-traumatic stress disorder, and bipolar disorder.

The HPA axis tends to be hyperactive with high levels of perceived stress and anxiety. When the stress response is activated through the HPA axis, cortisol releases into the body.

Cortisol is the “stress” hormone that, when sustained at high levels, can damage the body and cause unpleasant side effects.

Heat stress may also reduce inflammation in the body. Dr Rhonda Partick discusses in her review on heat stress that exposure to heat may reduce anxiety and depression while increasing mental focus and attention.

Stress, anxiety, and depression contribute to systematic, chronic inflammation in the brain and body.

Inflammation can be damaging to organs and further aggravate mental health issues. Reducing inflammation positively improves both brain and body function.

An uncontrolled study measured the effectiveness of Bikram yoga for mindfulness and perceived stress. The results showed after an eight-week practice in Bikram Yoga that participants’ mindfulness was significantly increased while perceived stress was reduced.

Perceived stress is determined by the number of life experiences an individual considers stressful. Mindfulness is a quality of being aware in the present moment without judgment.

Reducing perceived stress and increasing mindfulness creates a more supportive environment to cope with mental health issues.

Quick Take-Aways | Hot Yoga Mental Benefits

Lower Emotional Reactivity

Reduce Inflammation in the body

Lower Cortisol

Increase Mindfulness

Reduce Perceived Stress

The History Behind Hot Yoga

Historians suspect yoga began 5,000 to 10,000 years ago in India. The practice originated to sacrifice the ego through self-knowledge, action, and wisdom.

Thousands of years later, yoga came to the west. In the 1920s, the first Hatha Yoga studio opened in India, and its lessons started to travel to the west. In 1947 the first yoga studio opened in Hollywood.

Fast forward to the 1970s, and the first heated yoga studio was opened in Japan by Bikram Choudhury.

Bikram style yoga has been argued to be more focused on the body and less on the mind than other forms of yoga.

Not all hot yoga studios are Bikram style yoga. Many modern hot yoga studios do not abide by all the principles of traditional Bikram, which may be a good thing.

Traditionally, Bikram encourages only one water break, not to leave the heated room, no hands-on adjustments, or the ability to take a break from the flow of postures. In a heated room, health practitioners suggest these rules may put yogis at risk for overheating.

Bikram versus Classical Yoga

A causal yoga attendee is most likely familiar with the Asanas and Pranayama of yoga. Asanas are the positions people fold their bodies into when practicing. Pranayamas are breathing techniques.

Bikram yoga only uses 26 of the 84 asana postures and 2 of the many pranayama breathing techniques.

Followers of Bikram suggest this limitation is to utilize only the exercises that optimize health and wellbeing. Skeptics view the reduction as a business tactic.

Asanas and pranayamas are only two of the eight parts of yoga. The other six parts of yoga focus on cultivating concentration and awareness and principles of how we relate to ourselves and the world around us.

Although Bikram yoga retains the body and mind connection, it’s main focus appears to be less spiritual and more focused on physical exercise and body movement.

The benefits of Bikram may be derived more from physical exertion and heat then mindful connection.

What type of heat is used?

Traditional Bikram yoga studios heat their rooms to 104 degrees Fahrenheit with 40% humidity. Hot Yoga classes that are not traditional Bikram can be heated anywhere from 80 to 100 degrees Fahrenheit.

The two main types of heat used are forced-air heating and infrared heating. Forced-air pushes hot air into the room and may cause the room to become overly heated or stuffy.

Infrared heating provides warmth like the sun and may offer better benefits for detoxification.

The heat from modern-day saunas is also commonly supplied by infrared heaters that range from 113 to 212 degrees Fahrenheit.

In an extensive review of sauna usage and heat stress on the body, researchers found that repeated exposure causes a higher expression of proteins that play an essential role in immune function, cell signaling, and cell-cycle regulation as well as antioxidant, pro- and anti-inflammatory factors.

Is hot yoga dangerous?

Arguments have been made that hot yoga may put the body in danger. The American Council on Exercise’s small study in 2015 expressed concern that Bikram yoga may place the body temperate at risk-levels for heat-related illness.

After a 90 minute class, the core temperature of Bikram yogi’s was an average of 103 degrees Fahrenheit, with the risk of heat-related illness increasing at 104 degrees Fahrenheit.

No participants faced heat-related illnesses during the study.

ACE did suggest that decreasing class time to 60 minutes, lowering the temperature or increasing hydration may also help reduce the risk of heat-related illness.

How to know if hot yoga is for you?

Personal experience is the primary way to determine if hot yoga (or any practice) is a helpful addition to your wellness routine. Some helpful pointer that may help you decide if a 60-minute class is worth your time:

You are more in it for the sweat then the spirit

You do not overheat easily or have a history of overheating

You are well hydrated

You have taken other yoga classes in the past

Hot Yoga FAQ

How many times a week should you go to hot yoga?

This depends on what type of results you are looking to gain through your practice. One study showed that attending hot yoga 2 times a week for 8 weeks improved mental function.

What does hot yoga do for your body?

Hot yoga benefits include increased cardiovascular fitness, lowered cortisol, reduced perceived stress, and lower body inflammation.

Why is hot yoga bad for you?

Hot yoga is safe for many people but it some cases it can cause people to become dehydrated. In extreme cases, heat exhaustion or heat stroke are possible. Be sure that you are drinking plenty of water before attending a hot yoga class to minimize these risks.

How long does it take to see results from hot yoga?

It depends on the results you are looking to obtain, mental or physical, and the intensity and duration that you are attending hot yoga classes.

Is hot yoga good for you?

Yes. For many people hot yoga provides benefits like increased cardiovascular fitness, lowered cortisol, reduced perceived stress, and lower body inflammation.

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What is Acro Yoga? Ultimate Guide to Practice and Benefits

Simply speaking, acro yoga combines the practices, techniques, and benefits of acrobatics and yoga. It merges the Vinyasa and Hatha yoga to produce some fun-filled poses that are not only helpful in building your muscle strength and flexibility but also therapeutic.

Acro yoga poses performed by two people which means a lot of confidence, flexibility, strength, and balance is required to practice this yoga. It also helps build a strong relationship with your yoga partner as there is constant communication, mutual support, physical contact required to understand each others’ body movements.

This partner-based yoga engages you with your yoga buddy through movement, connection, and fun. Acro Yoga is more of a modern yoga form that has been constantly evolving since its introduction.

Origin of Acro Yoga

The first traces of acro yoga can be found in 1938 when the ‘father of modern yoga’, T. Krishnamacharya has seen performing a variation of backbend yoga pose with a child. However, it was just a part of his teaching methodology. At that time it was not publicized as a particular yoga style.

Several decades later, in the 1980s, while researching methods to alleviate his back pain, Benjamin Marantz discovered techniques that involved massage and inverted therapeutic techniques and named it as AcroSage.

Practising it requires at least two people but works best with three or more. In inversion poses, one person lies on the ground as a base, while another (the “flyer”) balances on their partner’s hands and feet. A third person spots the flyer and keeps everyone safe.

The many poses of AcroSage were the starting point of inversion therapy, many of its flying versions can be seen in today’s acro yoga classes.

It wasn’t until 1999 that the name AcroYoga was used. Dancers Euguen Poku and Jessie Goldberg of Canada established “Acroyoga Montreal (AYM)”. The blend of dance, acrobatics, and yoga came to be known as AcroYoga Fusion and was a hit among the audience.

The modern Acro Yoga terminology and usage was publicized by Jason Nemer and Jenny Sauer-Klein who founded AcroYoga International in 2003. Later they also developed a training program to educate the yoga teachers about Acro Yoga and safely teach to their students around the world.

Common Acro Yoga Terminology

The basics of Acro Yoga consist of 2 main roles, the base and flyer. The third component is the spotter, who is equally important but not directly active in performing Acro Yoga.

The base is the person who lies on the ground or yoga mat firmly and can be said as the foundation of the Acro Yoga pose. The engagement of their core strength along with arm and leg muscles is what keeps the magic and creativity of the practice. The base is instrumental in transferring the weight of the flyer to the floor by keeping the arms and legs bones-stacked.

The flyer is the person who is elevated by the base. The trust of the flyer on the base is extremely important when practising the poses of Acro Yoga. Though it doesn’t mean that all the work is being done by the base, the flyer also needs to find their balance and use core strength. The flyer needs to constantly communicate, verbally in the initial stages and later through body language once the trust and connection are built.

The spotter is the person who helps in “safe-landing”. Essentially, the job of the spotter is to support the base and flyer in improving the poses through suggestions and keeping them safe. They are essential during the initial stages of Acro Yoga when you are just learning the tips and tricks.

What to expect from Acro Yoga class?

Acro Yoga is an intense yoga style that involves a lot of muscles and strengths and it is important that before getting down to performing the actual poses, you do some warm-ups. And since it involves a partner, you also need to get acquainted or break the ice between the people present in the class.

Hence, we have listed the typical way an Acro Yoga class proceeds.

The class usually begins with a circle ceremony, it is performed to open up the hearts and minds of people to each other and build the flow of communication. It is done with all the participants in a group.

Then everybody does warm-ups like stretching to prepare the muscle for all the pushes and pulls you are about to do. This is one of the most important steps as proper warm-up exercises can ease the flow of each pose and can prevent any injury.

Next, you choose a partner and practice a few stretches and asanas with them before going into the actual acro poses. This is known as partner flow. It is done to facilitate communication and build a sense of trust with them. You also do some inversions which will further enhance the level of trust.

Now is the time to perform the actual Acro Yoga poses. Based on your level of expertise, you will be guided by the instructor. There are many beginner, intermediate and advanced level acro poses you can choose from.

And once all the poses have been perfectly performed, the session ends.

Can Acro Yoga be performed at home?

If you have a trustworthy partner who is also substantially experienced in Acro Yoga, then you can definitely practice it at home.

However, since Acro Yoga involves two people who are performing acrobatic-style yoga, it is always recommended that you attend a class initially. With the help of an expert, you will be guided properly and be given suggestions for improvement.

The Acro Yoga poses require a great level of trust and open communication between the base and flyer and this can only be achieved in a professional environment.

Benefits of Acro Yoga

Just like any other yoga style, Acro Yoga also comes with a range of physical and mental benefits. Some of which are as follows:

Acro Yoga is a great tool for spinal decompression. It lengthens your spine and also helps in strengthening the back muscles.

Since this is an intense form of yoga, your cardiovascular system is positively affected.

You will gain flexibility, a stronger core, muscles, and joints.

When you perform Acro Yoga with the same person, your relationship with them improves. And with an improved relationship comes understanding. You will easily be able to decipher body signs and achieve a higher sense of professionalism.

It helps in improving your concentration as both the base and the flyer are focused on each other’s safety by being present in the moment.

Through Acro Yoga, you will get trained to enhance your self-control in adverse situations and take quick decisions without any rigidity as you have your and your partner’s safety in mind constantly.

You will learn to completely surrender yourself as you learn to give and take in equal proportions.

It is also a fun activity hence will boost the secretion of happy hormones, thus, acting as a mood-booster.

When you’re performing inverted poses, it helps in improving the blood and oxygen circulation to your brain.

Tips to Practice Acro Yoga Successfully

It is due to substantial attraction towards the fluidity and dance-like motions that has probably led you to pursue Acro Yoga. We have listed a few tips that will get you to perform yoga in a safe way.

The first and obvious step is to find an Acro Yoga group. Once you connect with the community, you will be able to establish a relationship with the people who will constantly motivate you and provide you with invaluable experience and support.

Just as trust between a base and a flyer is important, trust in your spotter is also essential. They will be your guide and motivator throughout the duration of the class and you have to trust in them to keep you safe and teach you well.

Even if you have previous knowledge in acrobatics or yoga, you have to stay humble and start from scratch. Build the courage to unlearn everything and learn from your instructor.

Do not skip any warm-up sessions as they are essential in preventing any form of cramps or muscle injury during Acro Yoga practice. Some stretches and Sun Salutation are extremely effective.

Have constant communication with your base and spotter at all times. Communication during the transition of poses, your comfort level, feelings regarding a pose, or intention behind a pose. Keep communicating!

Keep taking breaks to keep a healthy pace in the initial stages and switch roles to experience both sides of the roles.

Do not hurry in learning everything in a short time. Build a strong foundation of your basics and a strong communication level with your yoga partner.

Investing in honest self-assessment will take you a long way. Be honest with your feelings towards the yoga poses or whether you have learned something new in the session.

If you’re the base, you should not arch your backs to get a good hamstring and lower back stretch. You can also use a folded mat or a blanket for additional support.

If you’re the flyer, you should be cautious of not making any sudden movements. They should find a balance and their center of gravity before making any movements.

Contraindications

People with the following conditions should avoid Acro yoga style.

high blood pressure,

recent surgery or injury,

vertigo,

joint problems,

Skin related problems

Open wounds

Pregnant ladies should also avoid it since it may cause discomfort to the abdomen.

5 Best Beginner Acro Yoga Poses

1. Stacked Plank Pose

It is one of the introductory poses of Acro Yoga. It helps in building the core and arms muscles of the base and the flyer.

How to Do it?

The base should come in the standard plank position – shoulder stacked over the wrists, arms straight and core engaged. To distribute the weight of their arms, their palms should be firmly placed on the ground and fingers should be spread.

Now the flyer will gradually grab the ankles or calves of the base. Slowly, the flyer will place one foot on one shoulder and do the same with the other. They can also tuck their toes on the base’s shoulder blades.

2. Fish on the rocks Pose

This restorative Acro Yoga pose is a great hip opener for the base and the flyer. It also helps in stretching the back for the base and a chest opener for the flyer.

How to Do it?

The base should come to the Child’s pose, with their hands stretched out in front of them. Their knees are outwards and their forehead is touching the ground.

The flyer completely lies on their back on top of the base, with a nice arch and stretch to their back. Here the flyer can stretch their legs and let the hands spread either to the side or towards the base’s hands to completely surrender to the pose.

3. Partner Forward Fold Pose

You must have often seen athletes or a few sports people performing stretches by picking up their partners on their backs. This pose is a fun way to deeply stretch the back and hamstrings of each other.

How to Do it?

The base and the flyer need to stand with their backs facing each other. Their legs should be spread hip-width apart and their elbows hooked, base’s elbow below the flyer.

Keeping the back straight, the base will start bending forward, bringing the flyer up with them. The base will stop bending when the upper body is parallel to the ground. The flyer has the option of bending their knees to their chest, straightening the legs towards the sky, or spreading them wide in a straddle stretch.

4. Front Plank Pose

This is another pose that is recommended for beginners as the clasping of hands will give a more stable foundation to the flyer’s plank pose. Also called an Airplane pose, this gives the flyer an opportunity to balance their body and core when ‘flying’

How to Do it?

The base lies firmly on the ground and bends their knees to place their feet on the flyer’s hips. By connecting the hands with the base, the flyer now starts bending forwards, transferring the weight onto the base’s feet.

With the flyer’s and base’s core engaged, the base starts ro straighten their legs and brings them perpendicular to the ground, not leaving the flyer’s hands. The flyer should keep their legs straight so that their body is now parallel to the ground.

5. Folded Leaf Pose

This pose is great for releasing stress and tension of the back muscles as well as in the spine. It is one of the therapeutic poses in Acro Yoga and a base for a few intermediate to advanced poses.

How to Do it?

The base lies on his back and pulls up his legs with a slight bend of their knees. The toes should be placed on the hips of the flyer at a 45-degree angle to create a ‘V’ shape.

By engaging the abdomen muscles, the flyer bends forward and ‘hang’ on the base’s legs.

The base and the flyer hold hands for support as the base now extends the legs to make them straight. The flyer’s upper body is now draping the front of the base’s legs and their legs are more or less parallel to the floor.

The spotter usually will be standing behind the flyer to support the hips.

Conclusion

Acro Yoga is a great way to make friends, build your communication, engage with the community and challenge yourself. Some people start getting monotony by performing the same yoga poses and Acro Yoga may just be the right calling for them. It is a fun way to practice yoga all the while reaping the benefits of enhancing your core strength and building your arms and legs muscles.

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6 Effective Acro Yoga Poses For A Healthy Body

If you have mastered the art of traditional yoga and want something new, try giving it a touch of acrobaticsi . If you are up for a challenge, you must try doing the most effective acro yoga poses.

Acrobatic yoga or acro yoga is ever-evolving, giving it plenty of scope for experiments. Out of the many such fun and thrilling acro yoga poses, we have shortlisted the seven most effective postures for you to get started with.

It is almost impossible to perform these poses if you are new to yoga or acrobatics. So, beginners should first make their foundation strong to get there eventually.

Before we go ahead, let us first understand what acro yoga is all about. Keep reading!

What Is Acro Yoga?

Acro Yoga is a partner-based exercise that combines yoga and acrobatics. In this method, you use gravity and your body weight to strengthen and stretch in poses with complete breath control. Its uniqueness lies in increasing your physical capabilities and coordination by several notches.

The practice involves engaging with another person and building trust with them to support and be supported during a pose. Acro Yoga encourages constant verbal communication, unlike solo practice where we spend time solo.

Acro Yoga is all about working together in a seamless flow and building partnerships. By blending movement, connection, and play, Acro Yoga is highly useful and inspiring.

One of the oldest demonstrations of Acro Yoga is that of Tirumalai Krishnamacharya, a well-known yoga guru, with a child in the late 1930s. It has been evolving ever since.

Acro Yoga involves three significant roles called the base, the flyer, and the spotter. The base usually lies on the ground with the back completely touching the ground. The flyer is the one who lifts off the ground with the base’s support. Then, there is the spotter who observes the base and flyer objectively and makes sure that the flyer lands safely from the elevated position.

Kristin Hansen, a blogger, has been practicing acro yoga since 2013, initially learning through videos and personal experience. She writes, “It is the yoga of trust. It blends the wisdom of yoga, the dynamic power of acrobatics, and the loving kindness of healing arts. These three form the foundation of a practice that cultivates trust, playfulness, and community (i).”

Now, let’s understand the concept better through the following Acro Yoga poses.

Acro Yoga Poses

Front Bird Pose

Star Pose

Throne Pose

Back Bird Pose

Whale Pose

1. Front Bird Pose

How To Do: The base should lie down on his back. Keep your legs parallel to each other. Bend your knees and place the soles on the ground. The flyer should stand near the base’s feet. The base should lift his feet and place them on the flyer’s hips.

Then, the base should hold the flyer’s arms by her elbows and straighten his legs up in the air, lifting the flyer along. Now, the flyer should balance herself, keeping the toes pointed out. Release the support from the base and raise the arms in a flying position.

2. Star Pose

How To Do: The base should lie down on the floor on his back. The flyer should stand at the head of the base and hold hands with him. Now, the base should lift his legs off the floor, with the soles of the feet facing upwards towards the sky. Then, the flyer should bend forward and place her shoulders on the base’s feet. The flyer should then lift the hips and feet into the air.

3. Throne Pose

How To Do: The base lies on the floor on his back with the knees bent and soles facing upwards towards the sky. Maintain shoulder-width distance between the feet. The flyer stands in front of the base at the feet.

Place the soles of the base on the upper thighs of the flyer and press the length of the foot upwards. The tips of the toes must touch the lower rib cage of the flyer. Now, the base holds the hands of the flyer and straightens his knees, lifting the flyer into the air.

Take the help of a spotter and make the flyer bend her knees and wrap it around the front of the base’s legs. Now, the flyer should lift her torso and let go of the hands of the base. The flyer should now wrap her feet around the calf muscles of the base.

The base’s feet should be placed on the mid thighs of the flyer. The flyer should straighten her back, sit straight and spread the arms out.

4. Back Bird Pose

How To Do: The base should start off in the Dandasana or the Staff Pose position. The flyer should face her back to the back of the base’s legs for the basic inversion. The base should bend his knees so that the buttocks of the flyer settle snugly onto the soles of his feet.

The flyer should stretch her arms backward with the palms facing outwards and reaching out to the base’s hands. The flyer should bend backward, and the base should straighten the legs, lifting the flyer.

The flyer should straighten the left leg and bend the right leg. Also, she should stretch backward in a semi backbend position and let go of the hands with the base so that the flyer can spread the arms out.

5. Whale Pose

How To Do: The base should lie on his back on the ground and raise his legs upwards with the feet facing upwards. The flyer should stand near the shoulder of the base, with the back facing towards the base and feet hip-width apart.

Now, the base should hold the flyer’s ankles and bend her knees towards his chest, making it convenient for the flyer to lean back onto the base’s feet.

The base should place the soles of his feet on the flyer’s shoulder, with the length of the feet running downwards onto the shoulder blades and mid-back.

Now, the base and flyer should work together to lift the flyer by straightening the base’s legs and lifting the flyer up by the ankles by the base’s arms.

The flyer should stretch out her arms and keep her ankles aligned to her hips with the help of the base.

The above poses are a mix of Acro Yoga for beginners and intermediaries. Hope you got an understanding of the Acro Yoga method through these poses.

6. Bow Pose

How To Do: The base should lie on their back, knees bent at a 90-degree angle, and arms extended overhead. The flier should stand near the base’s feet, placing their ankles in the base’s hands. The flier should lean forward while keeping their hands on the base’s knees for support. Both partners should engage their core muscles for balance while the base extends their legs and lifts the flier up.

As the flier leans forward, they need to arch their back, creating a “bow” shape with their chest up and looking backward. The flier should hold their ankles with their hands to make a curved pose. The base should use their legs and core to stabilize the flier. Communicate with your partner to create balance. Hold the pose briefly, then gently release.

Scroll to the next section to learn how Acro Yoga benefits your health.

Benefits Of Acro Yoga

Acro Yoga will help you build core strength.

It will build muscles in your legs, arms, and chest.

Acro Yoga stretches your body and provides relaxation.

It makes you aware of your body in space.

Acro Yoga builds stamina and improves memory.

It brings harmony to relationships.

Acro Yoga may help you make quick decisions and overcome the fear of falling.

It promotes mindfulness and may teach you to address conflicts head-on.

Variations of yoga are never ending, isn’t it? Mixing and matching the traditional yoga form with new exercises only makes it more fun and brings together the best of both the systems. Acro Yoga is one such form, and its practice is sure to be an enjoyable experience. Get started, and you’ll find out for yourself.

Acro yoga is perfect for those who want to go beyond traditional yoga and try something new. It helps you develop body awareness and encourages building new relationships as it involves exercising with a partner. Moreover, effective acro yoga poses help build core strength, strengthen the muscles in your chest, arms, and legs, build stamina, and enhance memory. However, acro yoga is not meant to be done by beginners as it involves a lot of stretching and balancing. It is advisable to perform it under the guidance of a yoga and meditation coach or join a yoga community to improve your skills. Start with the basic yoga poses and slowly climb up the difficulty level.

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VINIYOGA: A PHILOSOPHY OF YOGA

Discover the Viniyogaa pedagogy which proposes a personalized practiceadapted to the specificities of each person. Can’t find a yoga style that really suits you? The problem may not be the discipline you practice but your approach to it!Introduction

INTRODUCTION

Before we begin to trace the history of Viniyoga, here are some interesting facts to know if you have never heard of this “style” of Yoga:

The word Viniyoga belongs to the classical Yoga, it is found in chapter 3, sutra 6 of the book of Yoga-Sutra by Patanjali. It was traditionally associated with meditation, but nowadays it also concerns postures and breathing.

It is not really a style of yoga but more a lineage that has inspired many yoga masters over the years.

Viniyoga is also called “Madras Yoga” after the place where the method was developed or “Desikachar Yoga” after the master who created it.

It brings together all forms of practice but with a particular intention of transmission, as close as possible to the needs of each student.

The French Federation of Viniyoga defines its concept as “a specific pedagogy of Yoga“. So it is not the yoga that is different but the way the teacher transmits and teaches it.

HISTORY OF VINIYOGA

As you can see, Viniyoga is not a style of yoga in its own right, but rather an approach to yoga that can be adapted to each practitioner. But how and where was it created?

It is in India, at the beginning of the 20th century that the master T Krishnamacharya developed this current of thought. At the end of the 19th century, he was teaching yoga in India but the discipline was reserved for an elite, mainly men, and was transmitted in very remote places. Yoga then began to open up during the 1930s. Nevertheless, Krishnamacharya continued to find that the practice and learning of the discipline was still not suitable for everyone, especially women.

He then introduced the idea that yoga should be adapted to each practitioner. This includes physical condition, gender, but also origin and culture which play a key role in the approach and learning of the discipline. He then said this famous quote: “It is not the person who must adapt to yoga, but yoga that must adapt to the person.

Sri T Krishnamacharya had many students, including such well-known students as BKS Iyengar, Sri K Pattabhi Jois andhis son, Sri TKV Desikachar. It is then the latter who will really develop the concept of Viniyoga. Indeed, after having followed his father’s teaching for more than 30 years, Desikachar took over his concept and allowed his values and philosophy to spread all over the world during the 1970s. He then trained a large number of Western teachers, especially from Europe and the United States.

However, it was important to Desikachar that Viniyoga not be considered as a style of yoga or as a school but that it be seen as an approach to the discipline. It includes all forms of Yoga, and is therefore a direction to get all the benefits of its practice. According to him, it is essential to adapt the techniques by listening to the needs of the students but also of the teachers. Viniyoga means “right application of the practice”.

THE ARRIVAL OF VINIYOGA IN THE WEST

Thanks to the teachers trained by Desikachar, who themselves trained new teachers, the philosophy of Viniyoga was able to spread to the West.

One of the teachers who has been essential in sharing these values is Claude Maréchal . Born in Belgium, he discovered yoga at the age of 20, which helped him improve his performance as a top athlete. However, following an injury, his career took off and he became a PE teacher. From 1966, following the advice of a friend, he concentrated on teaching yoga.

He went to India for the first time in 1969 and met TKV Desikachar who spent several years training him. Claude Maréchal regularly spends several months in India to continue his training, which represents a total of 6 years spread over 40 years. He then learnt from Desikachar but also from his father, Krishnamacharya, who personally invited him to develop the principles of Viniyoga in the West.

Claude Maréchal then spent many years training teachers in Europe, not only at the Viniyoga school in France but also in Belgium, Italy, Switzerland, Spain, the Netherlands and Portugal. He also teaches this philosophy in Quebec. Finally, he teaches yogatherapy and is the editor of the magazine Viniyoga which was created in 1983. His influence in Western Yoga is therefore very important.

THE PRINCIPLES OF VINIYOGA

Viniyoga finds its techniques in the traditions and philosophies of yoga whileadapting them to the Western world. According to Desikachar, yoga is far from being a simple sequence of postures for which the work is only physical. The philosophical dimension is equally important, such as meditation, mudras and breathing.

Here are the 3 essential principles of Viniyoga:

The teacher must be a practitioner himself and apply the techniques of yoga with great discipline and accuracy

The teacher must also develop a great capacity for observation

Viniyoga must take into account the particularities and needs of each student

As previously explained, Viniyoga is adapted to each person according to age, physical and psychological state, cultural and religious affiliations, but also to his or her expectations, place of living, professional activities, abilities, etc.

The Viniyoga pedagogy therefore takes into account all aspects of a person and pays great attention to the particularity of his or her needs and potential in order to offer the most adapted and constructive teaching.

On the other hand, Viniyoga is the meeting of an Eastern tradition in a Western context. The fundamental texts are therefore very important but they are adapted to the evolutions and to the contemporary man.

The practice of Viniyoga and its pedagogy take their full meaning during face-to-face meetings between the student and the teacher.

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Taking yoga to new heights with acro yoga

A Charlottetown yoga instructor is taking the fear out of flying — Marie-Eve Filion is teaching acro yoga, a combination of acrobatics and yoga.

Filion, 30, recently moved to P.E.I. from Montreal, where there’s a large acro-yoga community and where she received certification to teach it last summer from AcroYoga Montreal.

I enjoyed that freedom, of trusting another person to hang onto me.

— Jack Wheeler”It’s really scary at first — going past this feeling of being afraid,” Filion said. After that, “it’s easier than it looks … you might just fall in love with it.”

Jack Wheeler had tried acro yoga before and brought his 11-year-old son Nathan to class.

“I thought I’d bring him just to give him the opportunity to fly a little bit,” Wheeler said.

The Goods, November 30: Butter Blondies, The Skinny On Fats, and Acro Yoga

Marie-Eve Filion does an acro-yoga flying move with student Jack Wheeler

6 years agoDuration0:54

Marie-Eve Filion does an acro-yoga flying move with student Jack Wheeler

“It was really fun,” said Nathan, whose favourite part was “being in the air.”

“I like the freedom of sometimes letting go,” said Wheeler, who is six feet three inches tall. “Marie-Eve has done very well in getting us to trust each other, so that was a big part of it too — I enjoyed that freedom, of trusting another person to hang onto me.”

Sarah Lynch, bottom, acts as a base for Marilyn Sparling to try a flying move while Jamie Barry spots her. (Sara Fraser/CBC)

“It’s a fun game to play with other people,” said Marilyn Sparling, who calls herself a “senior.” She’s taken yoga for years and was excited to discover acro yoga.

“The ecstasy of flying is really quite fun,” Sparling enthused, although she also enjoys the feeling of power and stability in the base position.

In acro yoga, people work in groups of three — a base, a flyer and a spotter. The base supports the weight of the flyer. Trying both roles will help you perfect a move more quickly, Filion said, because you understand what you can do to help the other person.

It helps to be strong and flexible, but neither is required to try acro yoga, Filion said. People of any age can try it — Thursday evening’s class included Islanders from ages 11 to “senior.” Filion has even done it with her parents.

‘A way of communicating’

“I’m in love with this and the whole lifestyle and ideas that come with it,” she said. “It’s helpful in many aspects of life. It’s a form of training but it’s also a way of communicating.”

Jack Wheeler hold his son Nathan, 11, in acro yoga class. (Sara Fraser/CBC )

Much of nailing a move successfully is about trust — trust that your partner has the strength and balance to hold you, and trust that they’ll communicate what’s working and what isn’t.

For these reasons, acro yoga could be helpful for practicing teamwork and communication skills, Filion said, whether it’s a business or sports environment.

Physically, the practice can improve strength, flexibility, balance and general fitness she said.

‘I want to share it’

Filion began practicing three years ago, after a friend saw acro yoga during a trip and was enchanted.

Jack Wheeler, left, and Jordan Cameron, right, do a ‘downdog flying’ move. (Sara Fraser/CBC)

In Montreal, people meet in a certain park to practice acro yoga, Filion says — they call it “playing.”

“We say that a lot — ‘Do you want to come play?'” she says with a smile, sharing that acro yoga has brought her a lot of joy and helped her through an unhappy patch in her life.

“I want to share it with people,” she says. “If it has the same effect on them as on me, then I’m happy to spread the practice.”

Acro-yoga can be done by participants of all ages. (Sara Fraser/CBC)

As the popularity of acro yoga grows, communities of enthusiasts can be found in an increasing number of cities, Filion said, especially in North America.

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EVERYTHING YOU’VE WANTED TO KNOW ABOUT ACROYOGA

You’ve probably heard about Acroyoga or you might have witnessed group of people doing acroyoga in Bondi or in Sydney and wonder what is it really? Read on to learn everything you’ve wanted to know about acro yoga?

1. What do I love about Acro Yoga?

One thing that Acro Yoga gives is that connection between two people. I’ve read lots of studies about the benefits of touch, and without a doubt with the right partner the and bond you get with Acro Yoga is just sensational!

What many people love about Acro Yoga is how much fun it is! Without a doubt, there are so many health benefits of Acro Yoga too, just like practicing normal yoga. I’m just so thankful to be able to do Acro Yoga at Bondi – the world’s best beach!

2. What is Acro Yoga – how is it different to yoga?

In Acro Yoga, any areas you need to develop (strength, flexibility, coordination etc) becomes immediately noticeable. Why? Because you have a partner relying on you. Can this be scary? Absolutely, however I truly believe this is a safe environment to look honestly at yourself, find where you need to develop and take the path to self-improvement in a really supportive group setting. There’s a beautiful exchange that occurs in Acro Yoga where you work with your partner to strengthen and develop each other for the benefit of the partnership. One of my greatest joys teaching Acro Yoga at Bondi is seeing my class grow together – it’s such a beautiful thing!

3. What are the practical differences between yoga and Acro Yoga?

Quite simply, AcroYoga is done in a group! There’s a base, flyer and spotter. Like the names suggest, the base supports the flyer. The spotter provides back up to make sure everyone is safe. Everyone in the partnership are extremely important – we can’t have one without the other! With Acro Yoga, all the moves are done in collaboration. Everyone works together to do the poses – it’s teamwork at it’s finest!

4. What benefits do you see people get when they do Acro Yoga?

I talk a lot about connection – real connection. I feel today it’s so easy to be superficial, or ‘facebook’ friends but go through life without connections. I think that’s a shame. One of the main benefits I see with Acro Yoga is developing a sense of connection and trust with those who you practice with you. Acro Yoga involves a lot of trust, and a lot of touch. Of course, we always make sure our touch is appropriate and safe! But to see people grow in their trust of each other, to feel confident to hold each other and support each other – the connection honestly is something that so many of my Acro Yoga friends say benefits them the most!

The second massive benefit I see people have is an increase in their self-confidence. Exercise in general is always great for self-confidence, but not everyone likes to join a team or a gym. Acro yoga really builds a sense of esprit de corps and helps foster that team spirit. I find people who practice Acro Yoga get really comfortable with their bodies, and gain a strong sense of positive body awareness. Because there’s so much physical touch – both giving and receiving – you find your old body insecurities melt away.

Finally, another benefit would be on a more physical level: your core strength will build regardless of your position. You will see significant gains in flexibility, strength and feeling fantastic! The amount of people I practice Acro Yoga with who just walk taller and have a prouder countenance about them would amaze you!

5. Who can practice Acro Yoga?

Do I need to bring a partner? Everyone seems to look really fit and healthy!

You know Acro Yoga really is for everyone, and it progresses as you progress. At my Acro Yoga class in Sydney, I really do welcome everyone! People from all walks of life, body shapes, levels of fitness are warmly welcome to join.

You don’t need to bring your own partner. I’m really deliberate in making sure everyone has an appropriate partner to work with. I’ve developed some really keen senses and an ability to pair people together who I think will help bring out the best in each other.

6. What are some of the moves I can expect to do in Acro Yoga?

With Acro Yoga, the sky literally is the limit. In our workshops at Bondi, we start with basic Acro Yoga poses, and work through to more intermediate and advanced skills as we develop. Some of the basic poses include:

Bird

Throne

Angel

Whale

Chair

Standing on shins

1234568. Where can I find more information about Acro Yoga? Do you hold Acro Yoga classes?

Yes, Victory Yoga certainly do hold Acro Yoga classes at Bondi.

We have introduction classes held in Sydney. You can see our events on our Facebook page.

We also offer retreats and private classes.

We also offer monthly classes in Yamba, Manly, Bondi Junction.

I’d love to see you at your next Acro Yoga event at Marks Park. I promise you’ll have fun, learn some pretty amazing moves and feel GREAT about yourself!

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