Learn 𝘼𝙘𝙧𝙤𝙮𝙤𝙜𝙖 with Yogitos
Level 3
From 0 to the 🌟 Already in Level 3! Congratulations 🎊 How was Level 1 & 2? We hope you enjoyed and learnt something, and they are not a prerequisite to try Level 3! Poses 🧘🏻♀ Level 3.1) Crow + One Legged Crow Level 3.2) Supported Shoulderstand Level 3.3) Shoulderstand Level 3.4) Stag Level 3.5) Turn Table Level 3.6) Straddle Bat + Bat 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, 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 3.1 Crow & One Legged Crow
Level 3.1 Crow & One Legged Crow Video 1
Level 3.1 Crow & One Legged Crow Video 2
Level 3.1 Crow & One Legged Crow Video 3
Level 3.1 Crow & One Legged Crow Video 4
LEVEL 3.1 CROW & ONE LEGGED CROW We are starting with Crow + One Legged Crow, two poses for just one level! Yeah! This is one of the poses which is easier to do in Acroyoga than in Yoga. Follow the instructions of the video safely and have fun: 1 📼❌✅ Base grip is a line a C or Cup (all fingers together, do not forget your thumb), go over all shoulder of your flyer Most of the weight should be in base’s lower hand palm, finders are used just to calibrate. 2 📼❌✅ Flyer grip is exactly blow base’s knee, and this time with C-grip taking the thumb to the other side of the leg. 3 📼 Entry: three ways to come into the pose! First and easiest one, shortcut directly from the floor, use base’s feet to step into the pose. Secondly, with more control jump from the floor to go enter directly into the pose. Thirdly, from Super Yogi (see level 2.6), the base first changes the grip from flyer hands to shoulders and then flyer goes step by step. 4 📼➕ One Legged Crow: add on to Crow, once in the pose, flyer lift one leg up till achieving a straight line. Base just needs to adjust the weight a bit into the hands. Communicate with your partner, which side are you going to release.
Level 3.2 Supported Shoulderstand
Level 3.2 Supported Shoulderstand Video 1
Level 3.2 Supported Shoulderstand Video 1
Level 3.2 Supported Shoulderstand Video 2
Level 3.2 Supported Shoulderstand Video 3
Level 3.2 Supported Shoulderstand Video 4
LEVEL 3.2 SUPPORTED SHOULDERSTAND Second day of Level 3! Congratulations 🎊 Let’s continue with level 3 and a bit of challenge for bases’ arms! Because it is not only about legs. Follow the instructions of the video safely and have fun: 1 📼❌✅ Base stay with your arms in 90 degrees to the floor, that means: wrist, elbow, and shoulder in one perfect line. The more you shift to your head or opposite, the more strength you will need and more balance skills. 2 📼❌ ✅ Flyer grip with your fingers behind bases’ legs, that way you will be able to counterbalance with the weight of you whole body. 3 📼❌ ✅ It is challenging, but flyer try to keep your body in one line! Base should be almost able to see the point of your feet behind your back. Avoid banana shapes, etc. Base pushes your legs to the opposite direction of your body, till the flyer has straight arms. 4 📼 Entry option 1: from Crow (see level 3.1), flyer starts lifting one leg straight up, and at the same time changes grip. Once one leg is placed, it is time for the other one, do not rush! Base stays stable with the arms as in Crow. A nice exit is directly to Folded Leaf, base brings flyer’s hips to its feet. 5 📼 Entry option 2: from Front Plank, flyers bends over and base places already the hands-on flyer’s shoulders. Slowly the base brings the body of the flyer in line with his arms. Another easy exit is flyer picking down, base bending slowly arms and legs till flyer is touching the floor with her feet.
Level 3.3 Shoulderstand
Level 3.3 Shoulderstand Video 1
Level 3.3 Shoulderstand Video 1
Level 3.3 Shoulderstand Video 2
Level 3.3 Shoulderstand Video 3
Level 3.3 Shoulderstand Video 4
LEVEL 3.3 SHOULDERSTAND Third day of Level 3! Congratulations 🎊 This time we will go a step further into a more advanced / challenging pose. Level 3.2 Supported Shoulderstand already may push you a bit to your limits, but with patience, dedication, and the right tips you will be able to go for the full expression of the Shoulderstand. Follow the instructions of the video safely and have fun: 1 📼❌✅ Flyer: grab the forearm of your base in a comfortable but fixed position, with your fingers pointing to the floor. 2 📼❌ ✅ Flyer stay straight with your body, having a straight line with you shoulders, hips and feet. Base should almost be able to see the point of your feet behind your back. 3 📼❌ ✅ Base help your partner to come into a straight body line, don’t let the flyer fight to come into the pose. For that purpose, use your feet to push the hips of your flyer closer to your head. 4 📼 Entry variation: instead of flyer going directly to the hands grip, you can first come into Supported Shoulderstand and then change the hands grip one by one. Always with the support of your bases’ feet to keep you in balance.
Level 3.4 Stag
Level 3.4 Stag Video 1
Level 3.4 Stag Video 1
Level 3.4 Stag Video 2
Level 3.4 Stag Video 3
Level 3.4 Stag Video 4
LEVEL 3.4 STAG Fourth day of Level 3! Congratulations 🎊 Today we finish the short series of shoulderstands and inversions, with two nice and beautiful variations of the previous pose. First: Stag, be ready to play with the balance of just one bases’ leg. Secondly, an inverted Ballerina on Shoulderstand. Follow the instructions of the video safely and have fun: 1 📼❌✅ The foot of the base supporting the leg of the flyer, should be just above the knee and slightly pointing to the outside. 2 📼❌ ✅ Once in the pose, flyer’s arms should be parallel to the body, squeezing straight into it and engaging completely every limb and muscle. 3 📼❌ ✅ Once in the pose, base’s leg supporting the body of the flyer, should be straight, 90 degrees to the floor and engaging. Out of this shape, the base will lose stability and the flyer will be not able to keep a proper body line. 4 📼 Entry and exit: easiest way is form Supported Shoulderstand (see Level 3.2), first flyer bends one knee and look for the grip with bases’ foot, once a stable position, the flyer can start releasing the hand's grip. 5 📼➕ Inverted Ballerina: an extra pose for the last four levels, yeah! On your Supported Shoulderstand, flyer first bends one leg and then releases the hand on the same side in order to grab the ankle. An extra challenge for your inverted balance!
Level 3.5 Turn Table
Level 3.5 Turn Table Video 1
Level 3.5 Turn Table Video 1
Level 3.5 Turn Table Video 2
Level 3.5 Turn Table Video 3
Level 3.5 Turn Table Video 4
LEVEL 3.5 TURN TABLE Fifth day of Level 3! Congratulations 🎊 Today we go into another level, where the base's arms and balance for the partner will be challenged! Go step by step, slowly move and soon you will be mastering this nice pose. By the way we have our own name for that pose: pizza! Can you see it? Follow the instructions of the video safely and have fun: 1 📼❌✅ Base help your partner to go through your legs, for that first you need to bend your knees to make some space for your flyer. Once on the other side, straighten the legs back and that way you secure your partner as well. 2 📼❌✅ Once your flyer is on the other side, help her to come into a comfortable position. Flyer: feet on diamond shape and grab above your ankles with your hands. Squeeze in all your body! 3 📼❌✅ Hand’s position of the base is the key for this pose. Fingers are pointing in opposite directions. One hand is between the flyer's shoulder blades and the other starts on the flyer's sacrum. From this last one the rotation will start. 4 📼❌✅ Rotation: the most important part. Starting position: flyer fully engaged and base with both arms straight! The turning will be just 90 degrees. During the turning and until the flyer has both legs open, one leg of the base will remain as security, but as well to play with the balance of the flyer. Flyer there is not much to do, then slow movements and engaging the full body. 5 📼 Exit: base will turn 90 degrees again the flyer, looking with one foot the inner the hip of the flyer. Then slowly bending the arms to reach to the other hip with the second foot. If you feel comfortable you can go for both feet at the same time.
Level 3.6 Straddle Bat & Bat
Level 3.6 Stag Video 1
Level 3.6 Stag Video 1
Level 3.6 Stag Video 2
Level 3.6 Stag Video 3
Level 3.6 Stag Video 4
LEVEL 3.6 STRADDLE BAT & BAT Yeah! Last day of Level 3: how are you feeling? How did you do with all these new poses? For sure great 😊 But if you still have some doubts, write to us in the comments down below or PM! Let’s go with the final two poses of level 3! Follow the instructions of the video safely and have fun: 1 📼❌✅ Flyer engage your legs and push down to earth with the point of your feet. This will give more stability! 2 📼❌✅ Base place your feet as near as possible to the flyer’s hipbones and feet pointing inwards. To adjust: strong H2H grip, release the foot with the help of the flyer. 3 📼❌✅ H2H or hands to hands grip: probably one of the most important and with more technique in of the grips. Grab the hand of your partner as doing a pistol form with your fingers. Do not bend the wrists, try to have them as straight as possible. Flyer: bring your elbows towards your chest and parallel to each other. 4 📼➕ Extra add on: from Straddle Bat to Bat, flyer just place together the soles of your feet as in a diamond shape and grab with your hands above your feet, smile 😊 5 📼 Exit: just for now, check level 4 to know how we will continue the flow!