BACK BIRD & DHANURASAN
Steps:
• The base will lie down on their back.
• Their knees will be bent and the soles of the feet flat on the floor.
• The flier will face away from base and stand near their feet stand.
• The base will place their feet at the flier’s lower back and rest the heels on their glutes firmly.
• Flier will bend backward and reach out with their arms and grab on to the fliers shoulder.
• Lifting their legs straight into the air, the base will lift the flier off the ground.
• This is called the Back Bird pose.
MATSYASAN
Steps:
• Sit back to back with your partner.
• Extend your legs in front of you.
• Take a deep breath in, at this point your partner will bend forward and hold on to their toes.
• While you will lean back on your partners back and open up your heart.
• Now you will reach your arms till your partner’s arms.
• Your partner will lengthen your arm more by gently pulling it.
• If the pressure gets too much then you can bend your knees a little bit.
• Inhale and come out of the pose.
• Now reverse it, you will bend forward and hold on to your toes and your partner will be on your back.
Benefits:
• The stretch is excellent to strengthen the hamstrings.
• It helps to open up the heart and the chest.
BACK BIRD VARIATIONS / Dancer
Steps:
• Base will lie down on the mat. His legs will be at a 90 degree angle and the feet flexed.
• The flyer will stand with its back towards the base. The heel should be touching the base’s buttocks.
• Flyer will place the base’s feet on its hip bones.
• Once the base is comfortable with the weight, he will straighten his legs to 90 degrees.
• The flyer will grab on to her right ankle with both the hands and push the left foot up towards the ceiling with the toes flexed.
• The base’s hands are on the flyers shoulders and legs will be straight.
Benefits:
• It helps to strengthen the base’s core muscles , quads, hamstrings and also helps to tone the arms
• For the flier’s it helps to opens up chest and helps to strengthen back, glutes and core muscles.
Acro Yoga- BACKWARD FLYING - Stylecraze Yoga power yoga porto alegre
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