Aerial Yoga Class Builder

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Seated Forward Fold

Instruction Sit behind fabricTake legs out to the sideHold on to fabric in front of…

Hamstring Stretch

Instruction Sit behind fabricTake legs out to the frontHold on to fabric in front of…

Deer Pose

Instruction• Start sitting in fabric in straddle position (see xxx)• Bend right knee and bring…

Low Lunge

Instruction• Take one foot forward and the other back• Have both feet facing front• Bend…

Sways

Instruction• From tabletop position, hold onto fabric and sway side to the side keepingcore engaged.Safety•…

Cat/Cow

Instruction• On hands and knees, hold the fabric in front of you• Round the back…

Camel

Instruction Sit on floor on kneesBring the hammock behind your neckLean back and press hips…

C stretch

Instruction• Start on hands and knees• Turn head to the right and look behind you…

Supine Twist

Instruction• Lie on back• Put right foot in fabric• Bring left knee across the body…

Child's Pose

Instruction Sit behind fabricTake knees out to the sideHold on to fabric in front of…

Hero

• Start in baby in cradle pose (see xxx)• Pull back up into fabric on…

Up Dog

Instruction• Lie in the supine position. Put hands by shoulders, push up and arch the…

Egg Drop to swing

Instruction Lie on floorTake legs into fabric up to the kneesHold on to fabric in…

Bridge Pull Up

Instruction• Sit on the floor behind the fabric• Reach up and wrap hands around the…

Straddle

Instruction • Legs out wide. Hold onto fabric. Gently stretch forward and sway side to…

Legs Up the Wall

Instruction• Lie on the floor with both feet in fabric• Close eyes and breath deeply•…

Bridge

Instruction Lie on floorPut both feet in fabric Fan feet open to a “V” shapeSqueeze glutes…

Bridge Swing

Instruction • Start from bridge pose (see xxx)• Swing legs side to side keeping the…

Standing Shoulder Stretch

Instruction • Stand behind the fabric• Grab on high with the right arm and swing…

Pull Ups

Instruction• Stand with fabric in front of you• Wrap wrists• Walk backward as far as…

Straddle Pose

Instruction Sit in fabric with legs out wide facing sideways. Push arms out wide to…

Standing Stretches

Standing stretches are wonderful in Aerial Yoga. They allow you so much freedom to move…

Other available courses<br>Yoga For Golfers

Other available coursesYoga For Golfers

Standing Tree Pose

Instruction• Stand in front of fabric• Bring Right foot up to left inner thigh above…

Flat back and Roll Up

Instruction• Stand behind fabric• Hinge at the hips and bend forward keeping legs straight• Arms…

Cobra

Instruction• On hands and knees• Wrap wrists around fabric and grab on• Bend forward at…

Standing Flat Back

Instruction• Stand behind fabric• Wrap Wrists• Hinge at the hips and bend forward keeping legs…

½ Split

Instruction• Start with side split (see xxx)• Turn to fact the back of the room•…

Chair Seat

Instruction• Start with fabric behind back• Bend knees as if you were sitting in a…

Relaxing Poses

This section is for all of the wonderful opportunities to relax in the hammock. These…

Cacoon (Bound angle)

Instruction Stand facing the side of the hammockTake one leg over to floorGrab fabric from…

Savasana

Instruction• Savasana is the final resting pose in a yoga class. The name is derived…

Sea Horse

Instruction• Stand with fabric in front of you. Place one leg into fabric and pull…

Sea Horse Flow

Instruction• Stand with fabric in front of you. Place one leg into fabric and pull…

Rib Hangs

This section contain poses where the hammock is behind the back and under the armpits.…

Back Pack

Instruction• Start with hammock behind back under armpits.• Walk backward a few steps• Let head…

Spinning Bunny

Instruction• Fabric behind back. Hands up high. Hop in a circle and spin a few…

Spinning Dancer

Instruction• Fabric behind back. Hands up high. Hop in a circle and spin a few…

Ninja Swing

Instruction•Hang with fabric behind mid back. Swing forward and at height of swing, kick both…

Body Circle

Instruction• Stand with fabric behind back under armpits• Bend one knee and start to rotate…

Front and Back Plank

Instruction• Start with fabric behind back• Bend knees as if you were sitting in a…

Mountain Peak

Instruction• Start with fabric behind back• Straighten both legs and lean the body back to…

Star Gazer

Instruction• Start with hammock behind back under armpits. Spread legs out wide, bend one knee…

Airplane/Pistol Squat

Instruction• Start with hammock behind mid back. Swing one leg behind you straight and balance…

Lotus Hang

Instruction• Start with fabric behind back. Hang from armpits. Try to bring both legs up…

Standing Backbend

Instruction• Start with fabric behind back. Hands up high. Lean back and let head hang…

Spinal Twist

Instruction• Start standing• Please right foot in fabric at ankle height• Place left hand in…

Yogi Squat

Instruction• Take feet wide• Bend knees and lower hips toward floor• Press knees out with…

Warrior 1

Instruction• Start standing with fabric behind back• Hold arms up high• Step left foot forward,…

Goddess Squat

Instruction• Start standing with feet wide• Bend knees into a squat position with knees wide•…

Dancer Pose

Instruction• Place one foot through the fabric to ankle height• Take leg out to side•…

Warrior 2

Instruction• Start with Warrior 1 position (see xxx)• Turn hips ¼ turn to face the…

Standing Side Angle

xxx make sure this and triangle are differentInstruction• Take right knee in fabric• Slide right…

Assisted Hamstring Stretch

Instruction• Put right foot in fabric• Stand up straight•Hold onto fabric and pull it toward…

Warrior 3

Instruction• Hold onto fabric in front of you• One leg is extended back straight• Hips…

Crescent Lunge Twist

xxx make sure this and triangle twist are differentInstruction• Take right leg back and left…

Leg Swings

Instruction• Stand with one leg in fabric• Get balance• Swing leg side to side gently•…

Warrior 3 option

Instruction• Start standing• Put right foot in fabric, turn body to face the back of…

After Dancer Pose

Instruction• Bend both knees to get a deep quad stretch• Straighten front leg to go…

Triangle Twist

Instruction• Start in Triangle pose (see xxx)• Twist toward raised knee hands in prayer• Bring…

Side Bends

Instruction• Stand with fabric behind mid back• Walk backward as far as possible• Spread feet…

Airplane

Instruction• Start with hammock behind back under armpits• Take right leg and extend it behind…

Bind Split

Instruction•Start in Triangle (see xxx)•Straighten leg that is in fabric and stretch over that leg•Grab…

Lateral Lunges

Instruction• Stand with fabric behind back under armpits• Take feet wide• Bend right knee and…

Ninja Kick Stretch

Instruction• Start with fabric at low back• Lean back and hook one foot around• Stand…

Half Moon

Instruction• Start with Warrior 2 (see xxx)• Bring left hand toward floor• Relax onto fabric…

Flying Buddha

Instruction• Take one foot in fabric• Slide fabric up to the top of the thigh•…

Half Moon Option

Instruction• Start with Warrior 2 (see xxx)• Bring left hand toward floor• Relax onto fabric…

Splits

Instruction• Start with right foot in fabric at ankle height• Raise arms high• Go up…

Side Split

Instruction• Start with one foot in fabric• Slide fabric up to the top of the…

Split Switch

Instruction• Start with right foot in fabric at ankle height• Hold arms high• Lean back…

Wild thing

Instruction• Start in table top• Put right leg in fabric•Need more info xxxSafety• Keep core…

Hip and Thigh Stretch

(Warrior 1)Instruction• Place right foot through the fabric and bring it behind the knee• Hold…

Side leg stretch

Instruction• Place one foot through the fabric to ankle height• Take leg out to side…

Side Plank

Instruction• Start with right leg in fabric• Pull fabric up to hip height• Turn body…

Pyramid

Instruction• Start with hammock behind back• Take one leg in front of the other about…

High Lunge

Instruction• Take one foot forward and the other back• Have both feet facing front• Bend…

Triangle

Instruction• Put right leg in fabric with fabric behind knee• Turn hips to side• Bring…

Flying Bluebird

Put leg in fabric under knee Pull fabric up to hip Take arms and shoulders…

Mountain Pose

Instruction• Stand with feet together and arms down by sides• Palms facing forward to receive…

Crescent Lunge

Instruction• Take right leg back and left leg forward• Bend the left knee to 90…

CHILD’S POSE

Instruction • Kneel on the floor, knees wide, toes touch.• Stretch arms out in front…

Turbine

Start seated on floor on knees. Place hammock behind head. Position yourself so that you…

Fish

Instruction• Go to a seated position• Legs out in front of you• Hold onto the…

STRETCHES FROM FLOOR

This section is dedicated to those fabulous floor stretches. I often start the class with…

Low Lunge Flow

Instruction• Start on knees with fabric in front of you• Hold on to the fabric•…

Poses (Asanas)

This section contains many different Aerial Yoga poses from beginner to intermediate levels. Within this…

Warm up

Section 2 – Warm up• Include at least 10 minutes of warm up moves to…

Standing Split Option

Instruction• Start in standing split (see xxx)• Bend the standing knee and bring the toes…

Wrist Wraps

Wrist wraps are great for getting deeper into certain stretches. You must use caution to…

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