Flying Sequences in Yoga

The Flying Sequences in yoga are a part of partner Yoga. This sequence is used both as physical exercise and as a step in a performance during gymnastics and acrobatics in sports, as well as in a circus sequence.

This sequence helps to activate your system, improve blood circulation and nourish most of your joints and muscles. But being an acrobatic sequence, only those who desire to use it for professional pursuits, should go in for this and similar sequences.

You start doing this sequence with one partner lying supine on the mat and lifting his/her feet off the floor to make the legs vertical. The second partner stands near the first partner’s feet. The supine partner places his feet on the standing partner’s upper thighs and holds the standing partner’s arms.

The supine partner then lifts the standing partner off his/her feet by making his own legs straight and drawing the standing partner above him. The standing partner is now in a horizontal position and appears to fly above the supine partner. This gives, this sequence its name.

The standing partner then lowers her head towards the supine partner’s chest. In this position, both partners have the bodies bent at right angles from their hips. Pause and stay in this position for some time and then exit this pose. While exiting, the supine partner gradually lowers his legs taking the standing partner to a near vertical position till the standing partner’s legs once again rest on the floor. This returns the standing partner back to a standing position.

Sources:

Flying Yoga Workshop

http://www.youtube.com/watch?v=cktHr_7BuSI&feature=related

Acro Yoga

http://www.acroyoga.org/about.cfm

Flying Lessons

http://www.yogajournal.com/practice/2593

AcroYoga

http://yogajusticia.com/acroyoga.php

Side Arm Balance Yoga pose

The Side Arm Balance Yoga pose is an advanced yoga pose and has an acrobatic angle to it. This is also known as the twisted Bakasana (side Crane Pose). Only those who are young and agile should do this pose.

You start doing this pose by being in a kneeling position. Lift your knees off the floor so that your thighs are horizontal to the mat. Inhale, and as you exhale, turn your shoulders and arms to your left and place both palms flat on the mat to your left side.

Bend your right elbow and tuck it under your left thigh. Now comes the difficult part. Engage the muscles of your abdomen, stiffen the muscles of your arms and bend down to your left. Lower your head till your back and hips are aligned in a straight line horizontal to the floor.

Fix your gaze at any point on the floor to help you to maintain your balance. Rest your right thigh on your left elbow and upper arm, and lift your feet off the mat. As you are bending sideways, you will be able to lift your feet only an inch or two off the floor. You will also need to press your left foot against the right foot as you balance yourself this way.

This is a precarious position in which you will be able to stay only for a few breaths. It is also a difficult step to do, which you would be able to master after many false starts. When you are learning to do this pose, do ask a friend to be around to help you out. Also remember to keep a few pillows or a folded blanket on the mat in front of your face. This is to cushion your fall, just in case you trip forward and fall on your face. Tripping forward is a common mistake when you are learning to do this pose.

But once you master this difficult pose, you would develop strong and supple wrists, and also nourish your shoulders, triceps and biceps.

Sources:

Side Pro Pose Arm Balances in Advanced Yoga

http://www.youtube.com/watch?v=2lhn_NG_kmk

The Side Arm Balance Yoga Pose

http://www.ehow.com/video_2259816_side-arm-balance-yoga-pose.html

Side Crane Pose

http://www.yogajournal.com/poses/2478

Yoga Advanced Sun Salutation with Pigeon pose

The Yoga Advanced Sun Salutation with Pigeon pose is a hybrid combination of two useful yoga poses – the Sun Salutation and the Pigeon Pose.

You start doing this pose from a standing position and lifting your arms above your head to reach up. Inhale, and as you exhale, lower your head to the mat. Place your palms flat on the mat in front of you. Walk your feet back, till your torso is horizontal to the mat.

Lower your chest to the mat. Inhale, and as you exhale, lift your chest up in a semi-circular trajectory. Make your arms straight, to bring your shoulders and head up. Pause at this stage and then lift your hips up and lower your face between your arms and lift your right leg off the mat. Raise your right leg high enough to align it in a straight line with your back and arms. Pause for up to three breaths.

Lower your right leg to bring it below your chest and bend the leg from the knee. Place your right foot near your left thigh. Your left leg is outstretched behind you. Place your palms flat on the mat and straighten your spine. Pause for some time and then bend forward and lower your head to the mat. Fold your arms in front of you, and rest your head on your arms. Or you may extend your arms straight ahead of you and rest your head in between your arms.

This is a dynamic sequence which helps to nourish your legs and hips, and also increases the flow of blood to your brain and face.

Sources:

Yoga Advanced Sun Salutation Poses: Pigeon

http://www.youtube.com/watch?v=p316lYLuZqo&feature=related

Sun Salutation B (Ashtanga Yoga)

http://www.yogatic.com/yoga-video/ashtanga-yoga-sun-salutation-b/

Yoga posture - Salamba Kapotasana - Supported Pigeon Pose

http://www.yogacards.com/yoga-postures-2/kapotasana-pigeon-pose.html

Yoga Advanced Sun Salutation Poses: Pigeon

http://www.ehow.com/video_4938645_yoga-advanced-sun-salutation-poses.html