Akro yoga

Beginner Acro Yoga Class (Free) with Dylan Werner Yoga & Ashley Galvin

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first pose we’re going to get into today

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is bird whether you continue on this

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acro journey or not this is one of the

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most basic poses and a huge pose when we

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get into transitions which is later on

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down the road the first pose bird start

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with my base so Ashley’s gonna help me

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down come down on my back or I talked a

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little bit about basing in these

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concepts so I really want to make sure

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that I’m grounded

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my hips are flat now I’m gonna point my

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toes at Ashley right so that my feet are

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up and she’s gonna place my feet where

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it feels good to her my knees are bent

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my knees are above my hips right so this

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is a starting position also my bases

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toes are pointing upward if you know it

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is his heels are not in toes out right

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there just straight up and down toes

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aren’t in just flush with my legs

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I like the arches of his feet on my hip

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bones this will be different depending

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on your body ratios so I’m gonna start

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looking up I want to lead with my chest

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as if I have a little string pulling my

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heart up right think Titanic right heart

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up whether I hold hands so that my hands

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are on his feet or my hands are back

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always gonna leave with my heart and

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gaze up so we’re gonna start the first

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one is actually showing the hand-to-hand

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contact way to get into birds she’s

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gonna extend her hands forward

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what she’s not gonna do is reach for me

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I’m gonna keep my hands up like this my

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hands are gonna turn outward like so

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making two little cups for her to lean

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into now all she’s gonna do is weight

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into my feet like she’s leaning towards

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a wall and I’m gonna accept her right I

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can’t we could just work this right here

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we come down touch hands she still looks

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up come back right you notice you’re

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going to want as a flier to look at your

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base when you look at your base you’re

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automatically gonna put the weight down

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and as you look at your basic reach

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you’re gonna want to bend over right so

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make sure that we’re not looking at our

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base but we’re looking straight up being

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llenan so come here you notice my knees

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won’t come all the way down to my elbow

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like I’m going to do crow pose but now

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that my my feet are above my hips press

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her back up she’s kept this nice really

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stable body just like when we were

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finding this position of the Eiffel

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Tower leaning into each other last time

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this time I’m actually gonna pick her up

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so she’s still looking up lean forward

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our hands are gonna connect my feet or

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above my hips now all I have to do is

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press straight up not back not forward

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up and out we’re in position now we have

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this hand connection and this is the the

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most stable part of the bird right it’s

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keeping the connection through the hands

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my fingers are facing outward hers are

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forward and we’re not gripping super

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tight right because what if she wants to

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let go or anything I want to be able to

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like let go or catch or move you know

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and we move through different stuff if

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she has this death grip it’s not gonna

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be too comfortable the first thing I

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want to do as a flier is activate my

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legs so there’s so much focus on our

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core meaning our front body or side body

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and our back body but don’t forget about

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the legs right if your legs are heavy

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you’re gonna start to hinge at the waist

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and kind of find this ragdoll so you

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really want to tighten everything up

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point through the toes if we can

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remember to do that engage the quads I’m

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gonna give your glutes a little bit lift

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from the back body heart up right and

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now if we want to come into this kick

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into bird wash we’re not holding hands

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she’s gonna ask for a little bit more

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toes now me pointing my toes helps her

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get her chest up if I point too much

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though she’s gonna come down onto her

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feet if I don’t point enough she’s gonna

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dive forward so I’m gonna give her a

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little bit of toes and we’re just gonna

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get light lighter lighter I’ll keep my

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hands here when she’s ready she’ll

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remove her fingers and reach her arms

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back if you’re fearful as a flier that’s

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totally fine know that you have your

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basis hands waiting for you when you

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need you also have his ankles so now I’m

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going to keep my hands right here

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alright so this is the beginning except

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my hands are always up here to spot when

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you practice this a lot and you get

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really comfortable with your flier

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then maybe you could take your hands

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away because you know and you could read

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right but this is the beginning I don’t

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feel too comfortable and I don’t know

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what she’s gonna do so I’m gonna keep my

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hands here just for a safety net all

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right

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when we want to come out of it the first

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way to come out of it is I’m gonna ask

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for her hand she’ll bring me back her

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hands let me bend my knees into my chest

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set her feet down and then assist her up

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with my feet right so that she could

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come up she’ll give me a little bit of

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base love this can get as elaborate as

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you want

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yeah not so much that was weird face

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look oh I like I like any love I get

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from her

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