Learn 𝘼𝙘𝙧𝙤𝙮𝙤𝙜𝙖 with Yogitos
Level 2
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 🦾 Level 2 poses that you will learn Level 2.1) Front Bird Add-Ons Level 2.2) Straddle Throne Level 2.3) Mermaid & Pidgeon Level 2.4) Ninja Level 2.5) Reverse Namaskar Level 2.6) Super Yogi 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, share this post with others 🔄Take part of the community posting daily using #acrowithyogitos ⏺Tag us so we can see your progress 🤩🥳! What will you not learn? ➡️Crazy acrobatics, two highs, etc. Enjoy :)
Level 2.1 Front Bird Add-Ons
Level 2.1 Front Bird Add-Ons Video 1
Level 2.1 Front Bird Add-Ons Video 2
Level 2.1 Front Bird Add-Ons Video 3
Level 2.1 Front Bird Add-Ons Video 4
LEVEL 2.1 FRONT PLANK ADD ONS Today is your first day of Level 2! Congratulations 🎊 To warm up, we want you to go through some add-ons of Front Plank that you learnt in Level 1.1. For that reason, we have three extra poses: Half Frog, Tiger Curl and Updog. Great poses not only to use before you start to flow, but as well to calibrate and practice balance with different leverage of arms and legs. Follow safely the instructions of the video and have fun: 1 📼 Playtime! Calibration game for base’s legs and some fun for the flyer. Base tries to stay on L-shape, flyer brings base legs to the floor (be kind). 2 📼 ➕ Half Frog: a variation of Front Plank, really good to stretch mainly flyers’ quads. Base feet just above flyers’ knees, focus on keeping hands in contact and stag. Stay as long as needed in the pose and remember to do both sides. 3 📼 ➕ Tiger Curl: let’s bring the heat to the body! Both hands together and strong push, one leg as in Half Frog (just above flyers knee) and then both bring knees to the chest in synchronization. How many can you do? 4 📼 ➕ Updog: start in Front Plank and go step by step until flyers’ feet (never place weight on a joint, in this case the knee)! Smaller steps and longer breaks will make your abs strong! 5 📼✅ Do it!
Level 2.2 Straddle Throne
Level 2.2 Straddle Throne Video 1
Level 2.2 Straddle Throne Video 1
Level 2.2 Straddle Throne Video 2
Level 2.2 Straddle Throne Video 3
Level 2.2 Straddle Throne Video 4
LEVEL 2.2 STRADDLE THRONE 2nd day of Level 2! Are you ready? In Level 1 you learnt Throne pose, today you are going to learn a variation of it: Straddle Throne! That once mastered, will allow you to connect to many other poses: Mermaid, Pigeon, Ninja, Secretary, etc. Follow safely the instructions of the video and have fun: 1 📼 Playtime! Let’s warm up our legs and arms while having fun! First to fall from squat position loses, only hand touch is allowed and always maintaining squad position. 2 📼 ❌ Base needs to bend the knees so that the flyer can come into a straight back position easier. Otherwise once up in the position it is going to be hard for the flyer to sit straight. 3 📼 Option 1 + shortcut! Connect hands during all the transition, only release them once the flyer has a straight back. Have a look from both video perspectives. Check the shortcut at the end of the video as well! 4 📼 Option 2! This time use a F2H (Foot to Hands) grip to do the transition. Very important base arm straight and flyer leg push into it. One side at each time, secure the grip and slowly to the pose. 5 📼 Base’s feet should be into the knee pit, no in the middle of flyers thigh! 6 📼 Flyers’ grip is not behind bases legs, but from the front! And really push with the point of your feet into the base calf, secure yourself! If it hurts, the base will tell you. 7 📼 🔚 Base bends knees, both connect hands, strong arms for support. One after the other, release the grip and place the base foot back to Front Bird, as an example.
Level 2.3 Mermaid & Pigeon
Level 2.3 Mermaid & Pigeon Video 1
Level 2.3 Mermaid & Pigeon Video 1
Level 2.3 Mermaid & Pigeon Video 2
Level 2.3 Mermaid & Pigeon Video 3
Level 2.3 Mermaid & Pigeon Video 4
LEVEL 2.3 MERMAID & PIGEON Today we have two great poses: Mermaid and Pigeon! Same process to get into them with a slight difference in the flyer position! As always, practice both sides, even if you have a preferred bendy body side! Two great poses for taking great pictures, share yours with us! Follow safely the instructions of the video and have fun: 1 📼 Playtime! Let’s build some trust with our partner with the trust fold. Base in a Warrior stance receives the flyer with both hands and every time a bit further away. Flyer: trust, close your arms and even your eyes! Do not forget to change roles! 2 📼 ❌Flyers’ hip is very important to get into the pose, turn it till you are looking to your bend knee. 3 📼 ❌The transition from Straddle Throne base needs to bend the knees, otherwise is going to be very difficult for the flyer to reach base legs. 4 📼 ✅ Option 1: easier transition from Straddle Throne. Base bend knees, strong support with hands, flyer release one leg and base place the feet just above the knee (never on it!). From there the flyer turns the hip and enters into Pigeon. 5 📼 ✅ & ➕ Option 2: with lot of control, base bend slightly one knee to reach flyers’ ankle and help the flyer to turn the hip. From there you can go to the add on pose: Mermaid.
Level 2.4 Ninja
Level 2.4 Ninja Video 1
Level 2.4 Ninja Video 1
Level 2.4 Ninja Video 2
Level 2.4 Ninja Video 3
Level 2.4 Ninja Video 4
LEVEL 2.4 NINJA Last of our Seated Poses, enjoy the different variations and go for the one that makes you feel better! Tomorrow we will enter into therapeutics flying. Follow safely the instructions of the video and have fun: 1 📼 Playtime! Let’s start with a calibration game for abs! One partner goes into the Plank position and engages ALL the body as much as possible. The other partner's goal is to disbalance (with care) the Plank position. Use this every time you want to increase the awareness in your body! 2 📼 ➕Half Ninja: from Straddle Throne (level 2.2), flyer releases one of the legs and stretch it fully. Base compensates for the change of weight into the flyer’s bent leg. 3 📼 ❌To go into full Ninja, strong hands support for that base needs to bend the legs in order to give space for the flyer! 4 📼 ✅ Full Ninja: once into a bend position, place both soles of the feet together. From there push legs up and play with the balance. 5 📼 ➕ Variation: if flexibility does not allow you to go so far, base can place the sole of the feet above the ankle (remember never on the joints).
Level 2.5 Folded Leaf & Reverse Namaskar
Level 2.5 Folded Leaf & Reverse Namaskar Video 1
Level 2.5 Folded Leaf & Reverse Namaskar Video 1
Level 2.5 Folded Leaf & Reverse Namaskar Video 2
Level 2.5 Folded Leaf & Reverse Namaskar Video 3
Level 2.5 Folded Leaf & Reverse Namaskar Video 4
LEVEL 2.5 FOLDED LEAF & REVERSE NAMASKAR Today we will introduce you in the therapeutics flying! Till now you have learnt with your partner prone poses (Front Bird, Front Plank…) and seating poses (Throne, Ninja…). Let’s go into another dimension, in this case the flyer will mostly work passively while the base will actively help the flyer to stretch. Follow safely the instructions of the video and have fun: 1 📼 ✅ Folded Leaf: basic pose not only for therapeutic flying but as well to many other transitions (check next month level 3 to know how). For today, base will shift the feet to the outside, just below flyers’ hipbone. With care and control base will help the flyer to bend over till pointing with the head to base’s head. Flyer only needs to press down with the legs in order to remain fixed. 2 📼 ❌ Besides the pressing down of the legs, flyer should not do any other engagement. As a base make sure that this is happening and take flyer’s elbow to check if flyer is active in the upper body. 3 📼 ❌Grip is base hands pushing the right on the elbows of the flyer, not in the forearm, triceps… no time for creativity! 4 📼 ✅ Reverse Namaskar: flyer palms together and between shoulder blades, legs in diamond shape. Base push from flyers elbows up, you can regulate the stretch by pushing more or less. A nice variation for side stretch, is when base bends arm and leg from the same side. 5 📼 ➕ As a nice extra: Happy Reverse Namaskar! Flyer can actively place the chin into the palms and of course… SMILE 😊
Level 2.6 Super Yogi
Level 2.6 Super Yogi Video 1
Level 2.6 Super Yogi Video 1
Level 2.6 Super Yogi Video 2
Level 2.6 Super Yogi Video 3
LEVEL 2.6 SUPER YOGI Last day of our Level 2 Acroyoga for beginners with Yogitos! We hope you learnt some new poses or got some better hints, but of course that you had fun with your partner. See you in a few weeks for next Level 3! Where we will go upside down! Till then play safe and have fun 😊 Follow safely the instructions of the video and have fun: 1 📼 Another way to go into Folded Leaf is form standing: flyer place hands just below base knees. Base slowly and with control lift legs up till having an L-shape. It is a more relaxed way to come into the massage time! 2 📼 🔚 To come out, you can use the reverse way from the previous entry explained. Always with control and step by step. Allow the flyer to stay seated or in squat till the blood pressure comes back to normal, your flyer has been probably some minutes with the head below the whole body. 3 📼 ✅ Super Yogi: base grab flyers’ wrists and push with your hands towards your head and with your leg in the opposition direction, that way you will give your flyer a nice and gentle spine stretch.