Acro Yoga course for Beginners
March 2023
Daily task
It's Time to Start Your Daily Task
Daily task is fun and short exercise to stay connected on a daily base.
– Record yourself doing Daily task and post as a story on Instagram.
– Support your Acro yoga community by tagging them and sharing their version of task.
Our Acro yoga community
Task 1
Plank pose hold for 60s (you can pick your version of plank and split overall time into parts)
How to do a plank pose?
- Begin in table top position. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
- Engage your abdominal muscles, drawing your navel toward your spine. Extend your legs, keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending. Your heels should be over the balls of your feet.
- You can always stay with your knees down and do plank pose on knees.
Task 2
Do at least 10 squats on place you never did squats before (not at home)
How to do a squat?
- Stand with your feet slightly wider than your hips.
- Your toes should be pointed slightly outward – about 5 to 20 degrees outward.
- Weight is on your feet – it should be on the heels and the balls of your feet, as if they were pasted to the ground.
- Keep your chest up and proud, and your spine in a neutral position.
- Keep your entire body tight the entire time, your core is engaged.
- As you squat down, focus on keeping your knees in line with your feet. Squat down until your hip joint is lower than your knees and come back up.
- Squeeze your butt at the top to make sure you’re using your glutes.
Task 3
Do at least 20 push-ups outside on the sun 🙂 (you can pick your version of push-up and split overall reps into parts)
How to do a push-up?
- Get down on all fours, placing your hands slightly wider than your shoulders.
- Straighten your arms and legs into plank pose.
- Lower your body until your chest nearly touches the floor.
- Pause, then push yourself back up.
- Repeat.
- You can always stay with your knees down and do push-ups on knees.
Task 4
Walk to plank 10 times
How to walk to plank?
- Start in standing forward fold position.
- Place your palms to the floor (you can bend your knees as much as you need).
- Engage your core and shift your weight to your palms.
- Start walking slowly with your palms up to plank position (see task 1 for details).
- Pause, then walk with your palms back to forward fold.
- Repeat.
Task 5
Wall sit with coffee/tea for 60s (you can split overall time into parts)
How to do a wall sit?
- Start with your back against the wall with your feet shoulder width and about 2 feet from the wall.
- Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground.
- Adjust your feet so your knees are directly above your ankles.
- Keep your back flat against the wall.
- Hold the position for 60 seconds and enjoy your coffee or tea during this time. 🙂
Task 6
Hold reverse table top for 60s while listening your favourite song (you can split overall time into parts)
How to do a reverse table top?
- Start in a seated position, bend your knees bringing the feet flat on the floor hip width apart and keep your arms behind your hips with fingers pointed apart your feet.
- Press into the feet, squeezing the thighs and buttocks as much as you can to lift the hips high. At the same time press into the hands and draw the shoulder blades towards each other to lift up your chest.
- Keep squeezing your butt while staying in position.
- You can look straight ahead, up at the ceiling or carefully drop the head back.
Task 7
Hang at least for 30s total (you can do this task before/after today's class in our studio and you can split overall time into parts)
How to hang on bars?
- Find a place where you can hang - ideally bars but it's possible to hang for example on doors as well.
- Grab bar with shoulder-width overhand grip.
- Still the body and engage the legs, glutes, and core.
- Keep the arms straight and squeeze the shoulder blades together for stability. Ears away from shoulders.
- Start with a 5s hold, building up to 30s as strength.
Task 8
Do spinal waves on your favourite song (any spinal waves or moves are perfect)
How to do a spinal wave?
- Stand in space or close to the wall. Your feet are hip-width distance and micro-bend your knees.
- Close your eyes and imagine that with your body you want to create a wave.
1. Start your wave with looking up
2. chin to chest
3. push your shoulders away from each other
4. your belly in
5. tuck your tailbone
6. untuck your tailbone and open your chest
7. repeat moves starting from step 1.
- Keep your knees micro-bend all the time doing your waves.
- If you like any other spinal waves feel free to do your version 🙂
Task 9
Hold hollow body shape for 60s (you can split overall time into parts)
How to do a hollow body?
- Start on your back.
- Extend your arms over your head.
- Engage your core, ribs in and stay tight - your head and shoulders come off the floor.
- Squeeze your legs together and lift them from the floor.
- Keep point of contact with the ground only with your lower back and butt.
- Stay for 60s and release. If that is too challenging start with a 5s or as much as you can and release.
- For easier variation keep your legs in tuck position (knees to chest).
Task 10
Hold side plank for 30s each side (you can split overall time into parts)
How to do a side plank (version on forearm)?
- Lie on your side with your knees bent, and prop your upper body up on your elbow.
- Engage your core, raise your hips off the floor and extend both of your legs.
- Stay for 30s and switch sides.
- For easier variation keep your bottom leg bent and knee placed on the floor.
- If you have other favourite side plank feel free to hold your variation.
Task 11
Do 3 min jumping warm-up by Rodrigo
Task 12
Freestyle dance on song of your choice
Task 13
Do 40 push-ups of your choice (you can split overall reps into parts)
How to do a push-up?
- See Task 3 for more details.
Task 14
Hold your arms in T shape position 3 min
Task 15
Hold side star shape by the wall for 30s each side
How to do a side star shape?
- Start standing backwards to wall.
- Externally rotate standing leg into approx. 45 degree angle (you can micro bend in knee).
- Open your palms into T shape.
- Engage your core and start leaning to the side and over your standing leg.
- Engage and point lifted leg.
- Keep your chest open and squeeze your butt.
- Go only as deep as you can stay and come back to starting position.
Task 16
Stay in deep squat position for 1min (you can split overall time into parts)
How to do a deep squat?
- Stand tall with your feet, which are typically shoulder-width apart and flat and firm on the floor.
- Your toes are at a small, 7-degree toe-out position (external rotation), your knees are straight.
- Squat down as if you’re sitting into a chair. Your ankles, knees, and hips will bend in unison while your spine stays straight. As you begin to lower, your knees will travel forward over your toes, and your hips will travel backward to keep your center of gravity over your feet.
- To make it easier roll yoga mat or towel under your heels to elevate them.
Task 17
Hold elevated table top position for 30s (you can split overall time into parts)
How to do an elevated table top?
- Place your hands, palms down on the ground. Spread your fingers and put weight on the knuckles.
- Your knees should be at 90-degrees and should be placed hip-width apart.
- Keep your arms straight, with your shoulders stacked above your wrists and shoulder-width apart.
- Engage your core, pull your ribs in, tuck your tailbone and keep your spine straight.
- Maintain this position and lift your knees couple cm from the floor and stay for 30s.
Task 18
Stay in high lunge position for 30s each side (you can split overall time into parts)
How to do a high lunge?
- Start in standing pose with feet hip-width apart.
- Step with your left foot back to lunge (the size of your step may depend on your size and flexibility). Press into the ball of your left foot and keep your heel pushing back (like there is a wall behind you).
- Bend your right knee to approx. 90-degree angle with your knee above your heel.
- Make sure your hips are aligned.
- Reach your arms overhead, engage your core and pull ribs in.
- Stay for 30s and switch sides.
Task 19
Do 20 frogs 🙂
How to do a frog?
- Start in deep squat (see task 16).
- Place your palms in front of you, lean on them, engage your core and with tiny jump transition your feet.
- Repeat.
Task 20
Stay in forward fold for 60s
How to do a forward fold?
- Start in standing pose with feet hip-width apart.
- Bend your knees and slowly roll down to forward fold.
- You can grab your ankles with your palms.
- Breathe to your belly.
- If you feel comfortable you can extend your legs keeping micro bend.
- Stay for 60s.
Task 21
Do a short Meditation for Thankfulness, Gratitude & Appreciation 🙂
Why Acro yoga?
“Acro Yoga is an incredible and fun movement practice that combines balance of yoga, fitness of acrobatics and healing potential of human connection.”
- Fun: Acro Yoga practice is full of playfulness, creativity and enjoyment that you will not realise you are actually practicing. Having fun in a playful environment while being present and focused is deeply relaxing.
- Health: You will get stronger, increase your flexibility, mobility, shape your body and enrich your practice with creative and funny poses and flows. You will improve your consciousness, mindfulness and focus.
- Potential: You will discover that your body can do things that you were not able to imagine before. You will improve your verbal and non-verbal communication skills and expand your body and mind capabilities. You will build trust to yourself and people around you.
- Community: You will literally learn how to fly, how to lift up and impress your friends and family. You will become part of amazing international community of Acro yogis which will open you door full of new opportunities.