Sample Intermediate Aerial Yoga Class
| Start on Floor | Childs pose (Integration) Shoulder stretches Straddle, Deer pose, Seated forward fold Bridge Knee to chest On knees: Cat cow, C stretch, Camel, Hero Triceps stretches/up dog Supine twist Bridge pull up, Climb up to standing |
| Vinyassa | Dancer, go to floor, 3 leg dog, Plank, knee to triceps several times, lower down, up dog, back to 3 leg dog |
| Wrist wraps Standing | Standing flat back roll up, pull ups, Shoulder stretch, Cat/cow |
| Standing Toning | Squats, lunges, leg lifts, Calf raises, side plank, shooting star, curtsy squats, Arabasque knee lift Arabasque squat, Goddess squat add heel lifts Super woman, speed skater, ninja kicks For Fun |
| Stretches | Hamstring, Dancer, Hip stretch, Split stretch Flying raindeer, Flying buhhda, Leg swings, Airplane, Pyramid, Star gazer, Back pack, Flying canoe, Side split, ½ split, Warrior 1/2/3 Side angle, Waterfall, Bow |
| Inversions | X pose, Infinity seat and sequence, Shoulder stand w Tic Tock Challenge Spider man series, Neck stand sequence |
| Standing in fabric | Manta Ray, Pegasus, leg wrap, cross back straddle, Butterfly, Jeannie in bottle |
| Rib Hangs | Swing w knees up, Locust to Handstand Locust sequence, Knee lifts, Chair Spinning bunny |
| Sitting in fabric | Staff pose, Back bend, waterfall, Bow, mermaid, monkey in dress, Boat, Angel flip |
| Core | Plank/pike, Cheetah, Leg circles, Leg drops, Upside down sit ups, Core Sequence, Star crunch |
| Hips | Flying locust, Forward fold Handstand, Hanging child’s pose, Cannon ball |
| Flips | Walkover, front/back, locust, butterfly front/back, Swinging back flip. Double wrap inversion/flip |
| Relaxing poses | Saddle, Straddle, Deer |
| Savassana | Relax in hammock or on floor, Add meditation or breath work |
