{"id":56589,"date":"2018-03-07T18:38:47","date_gmt":"2018-03-07T23:38:47","guid":{"rendered":"http:\/\/wanderlust.com\/?p=56589"},"modified":"2019-01-28T16:29:55","modified_gmt":"2019-01-28T21:29:55","slug":"partner-yoga-the-yoga-of-trust-forward-flying","status":"publish","type":"post","link":"https:\/\/wanderlust.com\/it\/journal\/partner-yoga-the-yoga-of-trust-forward-flying\/","title":{"rendered":"The Yoga of Trust: Forward Flying"},"content":{"rendered":"<p><i>Learning to move with and be moved by someone else is an amazing experience, and much easier than you think.\u00a0There\u2019s\u00a0more to partner yoga than just pretty shapes and flashy Instagram posts. Don\u2019t worry about how it looks\u2014bring awareness to how it feels.\u00a0<\/i><\/p>\n<p class=\"p1\"><em><span class=\"s1\">In this series,\u00a0<a href=\"http:\/\/www.danielscottyoga.com\/\"><span class=\"s2\">Daniel Scott<\/span><\/a>\u2014yogi provocateur and ambassador of trust\u2014offers valuable insight on how to best share your movement practice with ease, accessibility, and fun. Want to try Acro? Daniel and his fiance and acro partner <a href=\"https:\/\/wanderlust.com\/artist\/lauren-matters\/\"><span class=\"s2\">Lauren Matters<\/span><\/a> are teaching at both <a href=\"https:\/\/wanderlust.com\/festivals\/stratton\/\"><span class=\"s2\">Wanderlust Stratton<\/span><\/a> and <a href=\"https:\/\/wanderlust.com\/festivals\/whistler\/\"><span class=\"s2\">Wanderlust Whistler<\/span><\/a> this year.\u00a0<\/span><\/em><\/p>\n<hr \/>\n<p>Ready to fly? It\u2019s easier than you think. The following progressions offer clear, accessible, and intuitive exercises designed to help you master one of the most important AcroYoga poses: Bird (aka Front Plank). By focusing on technique instead of strength, you\u2019ll tap into the power of proper alignment to build trust and move bodies. All you need is a partner (obviously), a little bit of patience, and a willingness to trust. You&#8217;ve got this!<\/p>\n<h3>Exercise 1: Standing Plank Presses<\/h3>\n<p>First things first: Muscles tires, bones do not. Learn to support your partner\u2019s weight with extended arms, and then work on moving their body with proper alignment. Refresh your memory with a quick review of <em>proper grip<\/em>\u00a0in my earlier article on <a href=\"http:\/\/wanderlust.com\/journal\/yoga-of-trust-bone-stacking\/\" target=\"_blank\" rel=\"noopener\">bonestacking<\/a>\u00a0before jumping into this fun exercise to ensure everyone keeps their wrists happy!<\/p>\n<p>Have one partner standing, the other kneeling on one knee. Find the same grip from STANDING PLANK, and work on finding ease in <a href=\"http:\/\/wanderlust.com\/journal\/partner-yoga-the-yoga-of-trust-counterbalance\/\" target=\"_blank\" rel=\"noopener\">shared balance<\/a> through extended arms. Once comfortable, the kneeling partner can work on slowly drawing their elbows in towards their rubs chaturanga-style, keeping wrists in line with their elbows and the standing partner\u2019s shoulders. Rock a few presses, and then have the standing partner work on doing a few chaturangas on the kneeling partner\u2019s arms.<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-56595\" src=\"https:\/\/wanderlust.com\/wp-content\/uploads\/2017\/07\/16_optimized.gif\" alt=\"16_optimized\" width=\"351\" height=\"351\" \/><\/p>\n<h3>Exercise 2: Reclined Plank Presses<\/h3>\n<p>Many people see this and think it&#8217;s easy\u2014only to flop each other around and abuse trust like it\u2019s going out of style. Do yourselves a favor and avoid the rookie mistake of approaching this shared movement like leg day at the gym.\u00a0(See the <a href=\"http:\/\/wanderlust.com\/journal\/partner-yoga-the-yoga-of-trust-counterbalance\/\" target=\"_blank\" rel=\"noopener\">&#8220;Stick-in-the-Mud&#8221; exercise in this article<\/a> for more information.)<\/p>\n<p>Find that perfect fit. BASE, you want to feel your Flyer\u2019s hip bone just below your big toe joint. FLYER, make sure your Base\u2019s heel is stepping into your thigh bone. BASE, don\u2019t be afraid to use your toes. FLYER, hold that shape by lifting your chin and chest and climbing your hips into your Base\u2019s feet. Remember: This is not about the Base leading and the Flyer following\u2014work on moving together!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-56597\" src=\"https:\/\/wanderlust.com\/wp-content\/uploads\/2016\/04\/17-optimized.gif\" alt=\"17-optimized\" width=\"319\" height=\"319\" \/><\/p>\n<h3>Exercise 3: Reclined Plank Press to Hands<\/h3>\n<p>Work on passing the connection from feet-on-hips to hand-in-hands. Note how the Base keeps the arms extended while the Flyer gazes forward <i>the whole time, <\/i>creating a full line from the Base\u2019s shoulders to the Flyer\u2019s through the hand connection.<\/p>\n<p>Can you see the triangles? That is some fine Acro-Architecture!<\/p>\n<p>HINT: Check the Flyer\u2019s feet, the Base\u2019s shoulders, and the connection point (hands, feet, hips).<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-56599\" src=\"https:\/\/wanderlust.com\/wp-content\/uploads\/2016\/07\/18_optimized.gif\" alt=\"18_optimized\" width=\"321\" height=\"321\" \/><\/p>\n<h3>Exercise 4: Chaturanga Lean<\/h3>\n<p>Next, the Flyer can work on rocking a slow and controlled chaturanga, lowering his or her\u00a0chest\/ribs towards the\u00a0hands. Note how she keeps her elbow stacked in line with her wrists and the Base\u2019s extended line from his shoulders. Remember: Flyers, save those wrists and pour weight through the base of your wrists instead of pushing into your Base\u2019s fingers and knuckles.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-56601\" src=\"https:\/\/wanderlust.com\/wp-content\/uploads\/2016\/07\/19_optimized.gif\" alt=\"19_optimized\" width=\"312\" height=\"312\" \/><\/p>\n<h3>Exercise 4: Stack Check<\/h3>\n<p>Once you\u2019ve got your upper bodies connected, let\u2019s focus on the Base\u2019s legs for a bit. BASE, lift your ankles up above your hips. Can\u2019t fully extend your legs because of tight hips and\/or hamstrings? Tailbone and sacrum don\u2019t quite rest on the ground? No problem\u2014fold a towel or blanket up and pad your hips. This will help considerably as you try to find <a href=\"http:\/\/wanderlust.com\/journal\/yoga-of-trust-bone-stacking\/\" target=\"_blank\" rel=\"noopener\">bonestacking<\/a> here.<\/p>\n<p>Note the line between the hips and the ankles:\u00a0BASES don\u2019t have to lock out or fully extend their knees. We\u2019re gifted with a lot of meat to support the bones in our lower body. Check how I\u2019m gently testing the angle for my Base here\u2014moving the hip\/ankle stack past 90 degrees in both directions and adding a little downward weight. BASES, what do you feel when that happens? (Easy when stacked; pressure in the core when the legs are closer to your face; pressure in the lower back when the legs lean away.) Keep this in mind!<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-56604\" src=\"https:\/\/wanderlust.com\/wp-content\/uploads\/2015\/11\/21_optimized.gif\" alt=\"21_optimized\" width=\"317\" height=\"317\" \/><\/p>\n<h3>Exercise 5: Bird Mount<\/h3>\n<p><strong>Step 1<\/strong>: Reclined Press to Hands (keep feet on hips)<\/p>\n<p><strong>Step 2<\/strong>: Chaturanga Press (FLYER folds hips to lower shoulders to hands, BASE bends knees in to stack Flyer\u2019s hip over theirs)<\/p>\n<p><strong>Step 3<\/strong>: BASE extends legs, FLYER gently lifts heels<\/p>\n<p><strong>Step 4<\/strong>: YAAASSSSSSSSSSSSS!<\/p>\n<p><strong>Step 5<\/strong>: Bring it back down and repeat, like, a billion times.<\/p>\n<p><strong>Pro-tips:\u00a0<\/strong>BASE, Keep arms stacked above shoulders, not past head.\u00a0FLYER, Maintain a forward gaze and for goodness sakes\u2014<em>don&#8217;t hop up<\/em>.\u00a0Nobody\u00a0pulls, everybody pours.\u00a0Flyers give (weight) <em>in<\/em>, Bases give (weight)\u00a0<em>up.\u00a0<\/em>See how the Base taps the Flyer\u2019s feet just before beginning? Just do it.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-56607\" src=\"https:\/\/wanderlust.com\/wp-content\/uploads\/2016\/06\/20_optimized.gif\" alt=\"20_optimized\" width=\"321\" height=\"323\" \/><\/p>\n<h3>Exercise 6: Point and Flex (*Advanced Variation*)<\/h3>\n<p>This one is pretty straightforward:\u00a0Flyers work on holding the line while keeping weight in the hands, Bases build ankle flexibility and leg strength. Use this exercise to make mounting and dismounting as smooth as silk!<\/p>\n<p>BASE points ankles and toes? FLYER\u2019s shoulders raise.<\/p>\n<p>BASE flexes ankles? FLYER\u2019s shoulders lower.<\/p>\n<p>As long as BASE keeps extended arms, FLYER can work on those chaturanga presses to maintain control.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-56609\" src=\"https:\/\/wanderlust.com\/wp-content\/uploads\/2015\/11\/22_optimized.gif\" alt=\"22_optimized\" width=\"336\" height=\"336\" \/><\/p>\n<h3>Exercise 7: Bird Presses\u00a0(*Advanced Variation*)<\/h3>\n<p><strong>Pro-Tips<\/strong>:\u00a0BASES, arms extended and stacked.\u00a0FLYERS, chaturanga press to keep some weight in the hands.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-56611\" src=\"https:\/\/wanderlust.com\/wp-content\/uploads\/2016\/06\/24_optimized.gif\" alt=\"24_optimized\" width=\"330\" height=\"330\" \/><\/p>\n<h3>Exercise 8: Free Bird \/ Bow\u00a0(*Advanced Variation*)<\/h3>\n<p>Obligatory Dirty Dancing reference.<\/p>\n<p><strong>Pro-Tips<\/strong>:\u00a0BASES, strong toes! Use your ankle point to help Flyer removed weight from their hands.\u00a0FLYERS, rock a strong shalabasana (locust pose). Slowly sweep your hands back towards your hips to maintain balance. It&#8217;s important that you\u00a0don\u2019t rip the hands away from each other! This isn&#8217;t a game of chance.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-56612\" src=\"https:\/\/wanderlust.com\/wp-content\/uploads\/2016\/06\/25_optimized.gif\" alt=\"25_optimized\" width=\"322\" height=\"322\" \/><\/p>\n<p>\u2014<\/p>\n<p><em><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-54467\" src=\"https:\/\/wanderlust.com\/wp-content\/uploads\/2016\/05\/daniel.png\" alt=\"daniel\" width=\"200\" height=\"250\" \/>Daniel Scott is yogi provocateur offering a fresh alternative to the traditional \u201cyoga voice\u201d. His classes are a lively mix of balance and improv, strength and flexibility, breath and body. With light heart and open mind, Daniel focuses on moving into postures, not through them. A globally renowned ashtanga-vinyasa teacher and Certified Level 2 AcroYoga instructor, Daniel enjoys barefoot running, street art, good coffee, large quantities, and great qualities. Deeply dedicated to sharing in the immense journey from self-conscious to self-aware, Daniel Scott strives to answer the ever-present question:\u00a0Are you moving or being moved?<\/em><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The next step of Acro basics&#8230; Learning to fly. <\/p>\n","protected":false},"author":2262,"featured_media":56615,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[778],"tags":[2073,2145,2075,802,777,51],"class_list":["post-56589","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-practice","tag-acro","tag-flying","tag-partner-yoga","tag-practice-2","tag-trust","tag-yoga-practice"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v18.0 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Partner Yoga, The Yoga of Trust: Forward Flying<\/title>\n<meta name=\"description\" content=\"The next step of Acro basics... Learning to fly.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/wanderlust.com\/journal\/partner-yoga-the-yoga-of-trust-forward-flying\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:description\" content=\"The next step of Acro basics... 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