Learn 𝘼𝙘𝙧𝙤𝙮𝙤𝙜𝙖 with Yogitos
Level 1
From 0 to the 🌟 Never tried AcroYoga before? Do you think Acro is only for flexi yogis and strong people? Start or retake this journey of learning the AcroYoga basics, from the very beginning and with all the details you need to know to grow and advance in your practice. Ready to fly? Great start this journey of learning AcroYoga with us, grab your partner and set/fix the basics from the very beginning. Everyone has a beginning! If we can, you can 🦾 How does it work? 👉Every day you get a pose 👉Every level has a total of 6 poses 👉Every month you get a new level 👉Follow all instructions (do’s ✅, dont’s ❌ & tricks) 👉Play safe and have fun 🤩 How can you join? ➡️Get a partner and motivation ⤵️If you have questions, comment down below or PM us 🔀If you like it, post it and share it with others 🔄Take part of the community by posting daily using #acrowithyogitos ⏺Tag us so we can see your progress 🤩🥳! What will you not learn? ➡️Crazy acrobatics, two highs, etc. Enjoy :)
Level 1.1 Front Plank
Level 1.1 Front Plank Video 1
Level 1.1 Front Plank Video 2
Level 1.1 Front Plank Video 3
Level 1.1 Front Plank Video 4
LEVEL 1.1 FRONT PLANK Today is your first day! Congratulations 🎊 for this very important, first step! We are starting with the very first AcroYoga pose and the basis for many others: Front Plank Follow the instructions of the video safely and have fun: 1 📼❌ Don’t jump! Be as lazy as possible on your entry, you will need the energy later! 2 📼 Calibration: in order to get used to the movement to Front Plank, try first simply base bending the knees and flyer holding a very straight and engaged body position. 2 📼❌ Don’t bend the arms! Almost 99% of the time look for the lines = flyer and base shoulder, elbows and hands are all in one line! 3 📼❌ Don’t bend the body! Flyer: active legs, back and shoulders. Again look for the straight lines! 4 📼✅ Trick: base thighs lack of flexibility -> place a cushion, folded mat… just below the sacrum -> look for the lines on the legs (hip, knee and ankle in one line) 5 📼✅ Do it!
Level 1.2 Front Bird
Level 1.2 Front Bird Video 1
Level 1.2 Front Bird Video 1
Level 1.2 Front Bird Video 2
Level 1.2 Front Bird Video 3
Level 1.2 Front Bird Video 4
LEVEL 1.2 FRONT BIRD Let’s continue this journey with our second pose: Front Bird 🦅 If you got the level 1.1 (Front Plank), today should be easy and fun to complete next pose! Follow safely the instructions of the video and have fun: 1 📼❌ Get used to the proper hands grip to create a good habit for future poses and practice. 2 📼❌ Base feet position on flyer’s hip bones is one of the most common doubts at the beginning. There is not a perfect position, each body is different, find your comfortable zone around the area that we point you out! 3 📼❌ Don’t rush! Even more if it is the first time you try these poses, release one hand and only if you are comfortable go for the second one. 4 📼❌ Use your feet! Imagine you are driving a car and need to speed up, do not move your legs, just your feet! 5 📼✅ Do it!
Level 1.3 Bow
Level 1.3 Bow Video 1
Level 1.3 Bow Video 1
Level 1.3 Bow Video 2
Level 1.3 Bow Video 3
Level 1.3 Bow Video 4
LEVEL 1.3 BOW Day 3 of your journey into AcroYoga! How is it working? Did you achieve the poses or what did you learn in the process with your partner? Today we go a step forward with the equivalent yoga pose: bow. Follow safely the instructions of the video and have fun: 1 📼❌ Don’t play alone! Help and use your partner to start in the right position. 2 📼❌ Don’t rush! Step by step until you have at least enough practice to go faster, release one hand after the other. Base: you can keep your arms straight to increase flyer’s confidence. 3 📼❌ Don’t lose your gaze! Where you look, you tend to go, that means if you look down you will fall. Even if you have for sure a handsome / beautiful base, look forward! 4 📼❌ Don’t be passive! Base: engage your feet and point your feet (legs remain in the same place, L-shape). 5 📼✅ Do it! 6 📼✅ Extra: second option half bow. Experiment with both!
Level 1.4 Throne
Level 1.4 Throne Video 1
Level 1.4 Throne Video 1
Level 1.4 Throne Video 2
Level 1.4 Throne Video 3
Level 1.4 Throne Video 4
LEVEL 1.4 THRONE Day 4, today we will start with a game, yeah! It is also called a calibration exercise. Our muscles have intelligence, what does it mean? The more you repeat a movement (the more math you do), the better and easier it will be to practice it afterward (the faster you will calculate). Calibrations are also a great way to warm up! Follow safely the instructions of the video and have fun: 1 📼 Calibration: base goal, stay in this L-shape as best as possible, flyer goal, move base's legs out of that position. Have fun! 2 📼❌ Don't forget your arms! Remember, more points of contact = better stability. In Throne, you need the arms in line and shift most of your weight into them! 3 📼❌ Communication is key! Squeeze the Hand-side that you want to release or shift weight. Sometimes words are confusing or less informative than a touch, where is right/left when you are upside down? 4 📼Shortcut: flyer in a sumo squat pose and base feet on the "thutt" (thigh/butt) of the flyer! Push strong in the arms and lift! Afterward, you probably need to adjust the feet position of the base. 5 📼🔚 Exit 1: Throne -> standing. Base grab flyer's ankles, bend knees towards the chest and release the ankles once the flyer is touching the floor. 6 📼🔚 Exit 2: Throne -> Front Bird. Base bend knees, flyer places feet on base's shin. Connect the hands slowly. Base release one leg at a time look for the Front Bird position. 7 📼✅ Do it!
Level 1.5 Whale
Level 1.5 Whale Video 1
Level 1.5 Whale Video 1
Level 1.5 Whale Video 2
Level 1.5 Whale Video 3
Level 1.5 Whale Video 4
LEVEL 1.5 WHALE You are almost at the end of level 1! We hope you are learning from each other, not just nice AcroYoga poses, but as well many other skills that AcroYoga can teach us. One of them is: trust! Today’s pose you will practice the confidence in your partner more than in any pose before. Let’s do it! Follow safely the instructions of the video and have fun: 1 📼❌ Don’t assume! Squeeze to signalize which side you are releasing, release the weight/leg and engage = most of the AcroYoga poses are active ones! 2 📼❌ No communication, no contact, no engagement! Tell your partner what your next steps are, use any possible contact to get a better understanding and engage! Communicate in any form you can with your partner. 3 📼✅ Even better than touching, is sliding! In this case the base can tap with the feet on to the flyer’s back to know exactly where you both are heading together, with care and control you can make your way up to the shoulder blades of your flyer. 4 📼 Shortcut: flyer stand up on the sides of base’s head. Base grab the flyer’s ankles, look with your feet for the shoulder blade of the flyer and only when you have some weight on your legs, start pushing up with your arms and legs. 5 📼✅🔚 Base arms in line with flyer’s knees, shift some weight on to the base’s arms. Base: once you feel confident, look back for the “thutt” of the flyer. Flyer: use all your abs to come back to Throne! 6 📼✅ Do it!
Level 1.6 F2S
Level 1.6 F2S Video 1
Level 1.6 F2S Video 1
Level 1.6 F2S Video 2
Level 1.6 F2S Video 3
Level 1.6 F2S Video 4
LEVEL 1.6 F2S Last day of level 1! You did it as a team! We hope you enjoyed, learnt from each other and most importantly had fun! Share in the comments how you found Level 1 and what would you like to see in the next levels. But before, let’s go through our last pose of level 1. Remark: in AcroYoga we like abbreviations (are useful to communicate faster). Some poses are named according to the limb of the flyer + 2 + limb of the base. In this case F2S = Foot (of the flyer) to Shin (of the base). Follow safely the instructions of the video and have fun: 1 📼❌ Don’t stay low! Strong arm connection and flyer bring your butt up! Once with legs straight, it is going to be easier to stand up. 2 📼❌ Step right on your base! Base’s shin in between the flyer big toe and the rest of them. Flyer try to balance your weight across your feet. Base communicates where it is feeling better. 3 📼 Shortcut: flyer stand framing your base’s legs, strong arm connection and step by step bring your weight into base’s arms and then shins. 4 📼➕ Extra: flyer can perform different yoga poses on the base’s shins. In the video you see as follows: F2S Mountain, F2S Chair, F2S Twisted Chair, F2S Forward Fold. 5 📼🔚 Go back to the beginning of our Level 1 flow: Front Plank. Flyer bends forward, strong arms connection and kick one leg to the back, base look for the flyers hip and then repeat with the other side. 6 📼✅ Do it!