Sample Intermediate Class

Sample Intermediate Aerial Yoga Class

Start on FloorChilds 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
VinyassaDancer, go to floor, 3 leg dog, Plank, knee to triceps several times, lower down, up dog, back to 3 leg dog
Wrist wraps StandingStanding 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
StretchesHamstring, 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
InversionsX pose, Infinity seat and sequence, Shoulder stand w Tic Tock Challenge Spider man series, Neck stand sequence
Standing in fabricManta 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
HipsFlying locust, Forward fold Handstand, Hanging child’s pose, Cannon ball
FlipsWalkover, front/back, locust, butterfly front/back, Swinging back flip.  Double wrap inversion/flip
Relaxing posesSaddle, Straddle, Deer
SavassanaRelax in hammock or on floor, Add meditation or breath work

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