AYRx Training Maui 2.21.17 Head/Neck: Forward Folds

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AYRx TRAINING OUTLINE 2017

Module 2: AYRx (AerialYogaRx) Training with Jen Healy
25 THERAPEUTIX
RESTORATIVE
YOGASSAGE
PARTNERING
www.aerialyogarx.com

AYRx WORKSHOPS (2 hours)

Introduction: Holds/Anchors/Flow 15min.
Yoga Translations 1hr.
Restorative/Therapeutix 30min.
Sivasana/Sharing 15min.


AYRX TRAINING: THERAPEUTIX 1-6

1) UPPER BODY
Head/Neck
Upper back
Chest/Heart
Shoulders
Arms
Hands/Wrists

2a) NECK & HEAD
Forward folds
Headstand
Training wheels
Hammock

2b) C7 JOINT
Folded/floating leaf
Chillaxin’ arms
Cat’s meow
Namaste
Flying monkey
Peaceful warrior
Upside down dog
Headstand
Hammock

3) UPPER BACK
both leg loops @ knees or ankles
Upright postures
Supported backbends
Chillaxin’
Swagger
Star
Namaste
Ladle
Bow
Flying monkey
Flying butterfly
Inverted W (mmm…)
Extra: X-factor
THORACIC SPINE
Supported backbend
Chillaxin’
Star
Ladle
Bow
BONUS: Hammock

4a) CHEST/HEART
both leg loops @ knees or ankles
Chillaxin’
Swagger (side body stretch)
Childs
Starfish
Namaste
Ladle
Bow
Upside down dog
Skydiver
Butterfly
Alternative: High Skydiver for legs

4b) LUNGS RIBS
Swagger (side body stretch)
Freeze Frame
Floating pigeon
Childs
Starfish
Namaste
Ladle
Bow
Skydiver
Butterfly
Alternative: High Skydiver for legs

5a) SHOULDERS: SKYDIVER SEQUENCE
Silver spoon
Childs (w/ leg loops)
Bicep curl
Make a wish
Balance
Skydiver
Butterfly
Hummingbird - splits (straight arms)
Lunges w/ shoulder opener
Full shiva: lunge with bent knee, foot grab w/ elbow lock
Flying arrow

Alternative: High Skydiver for legs
Forward Fold/Leg loops in Hands
Mini push ups
Wide swim-it-out
Pulse [arms over head]
Deep dive/fold
Swim up/dive-in
Elbow hang
Squeeze onto shoulders
Archer [hook feet, leg loops @ elbows]
Backpack—leg loops on the shoulders
Hulk push ups
Skydiver
Shoulder stand

5b) SCAPULA: FRONT FOLD SEQUENCE
Wide straddle fold
Elbow locks- twist
Arms over head- presses

5c) ROTATOR CUFF
Hummingbird - splits (straight arms)
Lunges w/shoulder stretch
Full shiva: lunge with bent knee, foot grab w/ elbow lock
Flying arrow

Alternative: High Skydiver for legs

6a) ARMS
Leg loops on the shoulders/hands
Push-ups
Marching - lean forward, raise one leg
Lunge with pulse [add leg raises]
Twists- leg loops @ elbows
Wide straddle- leg loops in wrist wrap
Lean forward [low peppermint patty]
Clearance
Shoulder stand (optional)
Bonus: TRX moves
Forward folds
Floating leaf- clasp hands behind the back
Plank
Swimming sequence
Plank/Chattarunga
Cat’s meow
Upside downdog
Updog
Handstands

6b) HANDS/WRISTS
Full body hang
Bicep curls
Hummingbird - splits (straight arms)
Lunges
Full shiva: lunge with bent knee, foot grab w/ elbow lock
Flying arrow
Hanuman
Alternative: High Skydiver for legs
BASIC TRAINING REVIEW: RESTORATIVE

RESTORATIVE
1. UPPER BACK & NECK
Loungin’ → Hammock stretch
2. LOWER BACK & CHEST
Chillaxin’ → Supported back bend
3. BACK & LEGS
Folded Leaf → Supported headstand
4. BACK, HIPS & LEGS
Lunges → Supported twists, warriors, and squats
5. ARMS, BACK & KNEES
Hand Holds → Childs/Camel/Supta Virasana/Wide straddle forward fold
(on the ground with leg loops)
6. LEGS & FEET
Leg stretches with variations
--Standing w/ one leg in leg loop at ankle
Forward, backward, side
Standing pigeon
Standing bow (Nataraja)
7. RELAXATION & MEDITATION
Cocoon → Expanded swings with childs, twists, happy baby, viparita
Childs pose
Viparita kirani
Happy baby
Mini plow
Butterfly wings

AYRx TRAINING: THERAPEUTIX 7-18

7) LOWER BODY
A. CORE/BACK
Core/Abdomen
Digestion
Lower back
Adrenals/Kidneys
Psoas
Quadratus
SI joint
Gluts
B. LEGS/HIPS
Hip Flexors
IT band
Quads
Knees
Calves
Feet
Extra: Meditation

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