SYLLABUS… a work in progress.
3 HINGES STANDING
Pike Hinge
L-Shape/Half Fold
Single Leg/Pyramid
L-Shape/Half Fold
Straddle
L-Shape/Half fold
Triangle
Intro lateral
4 HINGES STANDING
Pike Hinge
Lower
Single Leg/Pyramid
Lower
Straddle
Lower
Triangle
Half fold/Lateral
3 FLOOR
Half Split
Half fold/Flat back over
straight leg
4 FLOOR
Half Split
Floor
3 LUNGES STANDING
Dancer’s Side Lunge
Knee stacked over ankle/toes
Parallel Lunge/Martial Arts Lunge
Knee stacked over ankle/toes
Standing 90/90
- Knee elevated from floor
- Straight line knee, hip, rib, shoulder
Lunge w/Backbend
Arms to sides, hip extended, hands underneath shoulders
4 LUNGES STANDING
Dancer’s Side Lunge
Right-angle triangle
Parallel Lunge/Martial Arts Lunge
Right-angle triangle
Standing 90/90
Knee stacked underneath, hip extended, ribs back
Lunge w/Backbend
Arms overhead, leg straight behind, hip extended
5 LUNGES STANDING
Dancer’s Side Lunge
N/A
Parallel Lunge/Martial Arts Lunge
N/A
Standing 90/90
N/A
Lunge w/Backbend
Hands closer to back foot/ankle/knee
6 LUNGES STANDING
Dancer’s Side Lunge
N/A
Parallel Lunge/Martial Arts Lunge
N/A
Standing 90/90
N/A
Lunge w/Backbend
Hands on back leg
3 LUNGES KNEELING
90/90
-Straight vertical line knee, hip, rib, shoulder
Diagonal Lunge
Straight diagonal line, knee to knee
Half-Centre Split
Half fold, flat back
4 LUNGES KNEELING
90/90
Ribs back
Diagonal Lunge
Hip on back leg lower to floor
Extended Lunge
Foot in front of knee
Half Centre Split
Half split w/supporting knee to the side
5 LUNGES KNEELING
Extended Lunge
Back hip closer to floor
Half Centre Split
Closer to floor
6 LUNGES KNEELING
Extended Lunge
Oversplit: Front hip in line with back leg, back knee off of floor
Half Centre Split
Flat to floor
3 BACKBEND LUNGES
Straight Leg: Hands to foot/ankle
4 BACKBEND LUNGES
Toe to Head
Bent knee, toe to head
5 BACKBEND LUNGES
Toe to Head
Toe to head with hands to foot
6 BACKBEND LUNGES
Straight Leg: Hands to foot/ankle
Hands to foot/ankle
3 SPLITS
Square Splits
One block or more from floor
Square with Backbend
N/A
Dancer Split
Less than 180/Performance split
Straddle/Centre Split
Hold line seated through feet
Reclined Straddle
Hold line through feet
Reclined Centre Split
Feet in line but above hips
4 SPLITS
Square Splits
Closet to floor/180
Square with Backbend
N/A
Dancer Split
Closer to 180
Straddle/Centre Split
Pancake fold
Reclined Straddle
Ankles in line with hips
Reclined Centre Split
Feet closer in line with hips
5 SPLITS
Square Splits
- To floor/flat/180 with knees straight and feet pointed
- Forward fold with back foot in demi-pointe
- Twist
Square with Backbend
Back knee bends, one hand draws in
Level-up: Both hands back to foot underneath shoulders
Dancer Split
Full/180
Straddle/Centre Split
Close to full/floor/160-180
Reclined Straddle
Toes to floor (legs turned out)
Reclined Centre Split
Feet in line but above hips
6 SPLITS
Square Splits
Active back oversplit: Demi-pointe back foot
Active front oversplit: Foot to 1 block
Square with Backbend
Arms overhead, hand to leg
Dancer Split
Full rotation through centre split
Straddle/Centre Split
Roll through to front
Reclined Straddle
Outside edge of foot to the floor
Reclined Centre Split
Oversplit
3 TILTS
Floor Tile
90/90 Externally rotated
Standing Tilt
Top knee over hip
4 TILTS
Floor Tilt
Straight top leg
Standing Tilt
Straight top leg
5 TILTS
Floor Tilt
N/A
Standing Tilt
180
6 TILTS
Floor Tilt
N/A
Standing Tilt
- Relevé
- Waves
3 STANDING SPLIT
Downward Dot/A-Frame Split
Straight top leg
Standing Split
Straight top leg
Vertical Standing Split w/Foot Wrap
Straight top leg
Penché
- Straight top leg, back could be more flat
- Holding barre/support
4 STANDING SPLIT
Downward Dot/A-Frame Split
Straight legs
Standing Split
Straight legs
Vertical Standing Split w/Foot Wrap
Straight legs
Penché
- Straight legs
- Arabesque back line
- Holding barre/support
5 STANDING SPLIT
Downward Dot/A-Frame Split
180 Straight legs
Standing Split
180 Straight legs
Vertical Standing Split w/Foot Wrap
180 Straight legs
Penché
- 180 Straight legs
- Barre hold w/hand to knee
6 STANDING SPLIT
Downward Dot/A-Frame Split
Oversplit
Standing Split
Oversplit
Vertical Standing Split w/Foot Wrap
Oversplit
Penché
- No barre hold
- 180 with hand to knee (barre hold)
3 Y-SCALE
Sundial/Compass
Straight side leg
Yoga Bird of Paradise
Square hips
Reclined Bird of Paradise w/Overhead Wrap
N/A
Pole Inspired Bird of Paradise
N/A
Dancer’s Pose/One Hands to Back Foot
- External rotation and parallel
- Upper body could be quite low
- Hold barre
4 Y-SCALE
Sundial/Compass
Hand to foot and upper body rotation
Yoga Bird of Paradise
Tilted hip
Reclined Bird of Paradise w/Overhead Wrap
Hand to foot and upper body rotation
Pole Inspired Bird of Paradise
N/A
Dancer’s Pose/One Hands to Back Foot
- Leg parallel
- Arabesque line through torso
- Diagonal line: Bent supporting knee
5 Y-SCALE
Sundial/Compass
N/A
Yoga Bird of Paradise
Close to 180
Reclined Bird of Paradise w/Overhead Wrap
Closer to body
Pole Inspired Bird of Paradise
With hand wrap overhead
Dancer’s Pose/One Hands to Back Foot
- Straight bottom leg, back leg higher, leg parallel
6 Y-SCALE
Sundial/Compass
N/A
Yoga Bird of Paradise
180
Reclined Bird of Paradise w/Overhead Wrap
180
Pole Inspired Bird of Paradise
Wrap with hip tilt and 180
Dancer’s Pose/One Hands to Back Foot
- Parallel leg
- Top knee in line with hip
- Oversplit of supporting leg
- Top foot overhead
3 FLEX SHAPES
Pigeon
- Front foot closer to back leg
- Block for 90 support
Pigeon w/Backbend
N/A
Arabesque
- Bent supporting knee
- More flat back
4 FLEX SHAPES
Pigeon
Closer to 90 with the front leg
Pigeon w/Backbend
N/A
Arabesque
- Straight supporting leg
- More upright torso (arabesque line)
5 FLEX SHAPES
Pigeon
- 90 front leg
- Square hips parallel or turned out back leg
Pigeon w/Backbend
One hand/crease of arm to back foot
Arabesque
90 Arabesque
6 FLEX SHAPES
Pigeon
- 90 front leg
- Square hips parallel or turned out back leg
Pigeon w/Backbend
One hand/crease of arm to back foot
Arabesque
90 Arabesque
3 BACKBENDS
Cobra
L-Shape
King Cobra
N/A
Toes to Head
Toes together, head back
Wheel
Hands to feet/ankles
Puppy Pose
- Hips over knees
- Ribs to floor
Cheststand Prep
Same as above, but with arms behind
Cheststand
N/A
Camel
- Knees under hips
- Feet in demi-pointe
- Hands to blocks or ankles
Kneeling Bridge
N/A
Kapotasana
N/A
Bridge
- Aligned bridge
Dancer’s Bridge/Wild Thing
- Shoulder behind wrist
- Back foot demi-pointe
Drop-Back (Prep)
Prep: Hips past knees, head back
Forearm Bridge
N/A
Forearm Backbend Balances
N/A
Headstand Bridge
N/A
Headstand Backbends
Bent arms, knees bent
4 BACKBENDS
Cobra
Back C Shape
King Cobra
- Hands underneath shoulders to legs
- Modification:
Knees can be micro-bent
Toes to Head
Toes closer to head
Wheel
- Legs back, torso up
- Lower ribs down, legs up
Puppy Pose
N/A
Cheststand Prep
- Leg variations: Plank, pike, single leg
- Bikram Style Locust: Straight legs, straight legs, hands under pelvis
Cheststand
N/A
Camel
- Knees under hips
- Feet flat
- Hands to feet
Kneeling Bridge
N/A
Kapotasana
N/A
Bridge
Single leg up
Dancer’s Bridge/Wild Thing
- Shoulder over wrist
- Waves: C up, S down
Drop-Back (Prep)
Wall walk down
Forearm Bridge
Forearm bridge: Entry through bridge, to headstand bridge, to forearm bridge
Forearm Backbend Balances
N/A
Headstand Bridge
Headstand Bridge:
- Bent arm, hands to floor
- Bound hand headstand w/forearm tripod
Headstand Backbends
N/A
5 BACKBENDS
Cobra
Hold/Balance
King Cobra
- Hands underneath shoulders to straight legs
Toes to Head
Toes to back of head/neck
Wheel
Equal lift through legs and body
Puppy Pose
N/A
Cheststand Prep
N/A
Cheststand
Entry: Press through bent legs/scorpion
Camel
- Knees past hips
- Hands higher up legs
Kneeling Bridge
- Hands overhead to floor
Kapotasana
- Kneeling bridge w/head to floor (bent-arm position)
Bridge
- Hands (walking) closer to feet
- Contortion bridge: Straight legs
Dancer’s Bridge/Wild Thing
Transition: Dancer’s bridge to bridge
Drop-Back (Prep)
Drop back
Forearm Bridge
Entry: Walkover through forearm balance
Variations: Single leg, straight legs, hand to single ankle
Forearm Backbend Balances
Against the wall: Scorpion & Hollow-Back w/open shoulders (ears in line with arms)
Headstand Bridge
Variations: Tick tocks and walk around
Headstand Backbends
Against the wall: Scorpion, hollow-back, hands in front (high caution!) of eyes
6 BACKBENDS
Cobra
N/A
King Cobra
Arms overhead, hands to legs, legs straight
Toes to Head
Arms overhead to feet, toes to head
Wheel
Hands to feet/ankles
Puppy Pose
- Hips over knees
- Ribs to floor
Cheststand Prep
Same as above, but with arms behind
Cheststand
N/A
Camel
- Knees under hips
- Feet in demi-pointe
Kneeling Bridge
N/A
Kapotasana
N/A
Bridge
- Aligned bridge
Dancer’s Bridge/Wild Thing
- Shoulder behind wrist
- Back foot demi-pointe
Drop-Back (Prep)
Prep: Hips past knees, head back
Forearm Bridge
N/A
Forearm Backbend Balances
N/A
Headstand Bridge
N/A
Headstand Backbends
Bent arms, knees bent
3 HAND BALANCING
Vertical Handstand:
Hollow Body/Open Shoulders
Against the wall:
- Tuck
- Single Leg
- Wall climb
Backbend/Contortion Handstands: Closed Shoulders
N/A
4 HAND BALANCING
Vertical Handstand:
Hollow Body/Open Shoulders
Against the wall:
- Eccentric:
- Tuck
- Single Leg
- Pike
- Wall Climb:
- Close to vertical
Centre:
- Donkey kicks
- Pike hops
- Slide transition through plank
Backbend/Contortion Handstands: Closed Shoulders
N/A
5 HAND BALANCING
Vertical Handstand:
Hollow Body/Open Shoulders
Against the wall:
- Pike hop up
-Level up: Pike to vertical
- Straddle hop up
- Level up: Straddle to vertical
- Hollow body
- 30 to 60 second hold
- 2 to 3 second balance
- Wall climb to vertical
Centre:
- Handstand in centre w/cartwheel fallout
- Butterfly kicks
Backbend/Contortion Handstands: Closed Shoulders
Against the wall:
- Stag
- Scorpion
- Hollow body
6 HAND BALANCING
Vertical Handstand:
Hollow Body/Open Shoulders
- Handstand (any variation) to bridge
- Tick-tocks
- Mexican: Backbend w/bent or straight knees, open shoulders
-
Backbend/Contortion Handstands: Closed Shoulders
Centre:
- Stag
- Scorpion
- Contortion
- Hollow Back
- Tick-tocks
3 ACRO
Arabian
N/A
Arm Balances
Crow (Supported)
Back Spins
Prep:
- Hollow body core work
Cartwheels
Hands stay on floor w/cartwheel legs
Crocodile
N/A
Fish Flop
Prep: Shoulder rolls
Fish Flop to Split
Prep: Shoulder rolls
Jade Split
Prep:
- Hip into bent arm position
- Knees bent to tuck
One-Arm Peacock
Prep: Peacock
One-Arm Shoulderstands
Prep:
- Shoulderstands
- Puppy pose
Reverse Kip-Ups
- Neutral spine
- Square hips
Stalls
- Bottom leg to floor, hick developé kick to the side
Valdez
N/A
Walkovers
N/A
4 ACRO
Arabian
N/A
Arm Balances
Support can be used:
- Crane
- Twisted cros
- Split on Arm w/back foot to floor
Back Spins
Prep:
- Hollow body core work
Cartwheels
Cartwheel (legs may not be stacked over hips)
Crocodile
N/A
Fish Flop
N/A
Fish Flop to Split
Controlled
Jade Split
- Back foot on floor
One-Arm Peacock
- Legs straight
- Feet stay on floor
One-Arm Shoulderstands
Feet to floor:
- Pike
- Straddle
Reverse Kip-Ups
- Backbend
- Attitude line
Back Spins
- Half spin
Stalls
- Foot to ground on take-off
- Bent bottom leg
Valdez
Prep: Dancer’s bridge to bridge
Walkovers
N/A
5 ACRO
Arabian
N/A
Arm Balances
- Crane
- Split on Arm
Back Spins
Prep:
- Hollow body core work
Cartwheels
Single Arm:
Both opposite and same as front foot
Crocodile
- Scorpion
- Stag
Fish Flop
Prep: Roll to front line from kneeling bridge/camel position
- Scorpion inversions
- Chest stand
Fish Flop to Split
Single shoulder roll to split roll out w/back leg in strong attitude
Jade Split
- Close to 180
One-Arm Peacock
- Feet off of floor
One-Arm Shoulderstands
Balancing:
- Tuck
- Straddle
- Fallen angel
Reverse Kip-Ups
Landing variations
Back Spins
Full spin or more
Stalls
-Split
Valdez
Dancer’s bridge to bridge, kick over
Walkovers
N/A
6 ACRO
Arabian
- Forward: Take off of two feet to handstand, land in bridge, recover
- Backward: Drop back to bridge, kick over both feet to stand.
Arm Balances
Split on arm w/backbend
Back Spins
- Starting from stag
- Transition to fish flop
Cartwheels
Level-Up: Aerial prep
Crocodile
- Scorpion (Toes to head)
Fish Flop
Single shoulder roll to scorpion roll out
Fish Flop to Split
Variations: Transition directly to shoulderstand
Jade Split
- Performance Over-split
One-Arm Peacock
Balancing variations:
- Scorpion
- Split
One-Arm Shoulderstands
Balancing:
- Vertical
- Transitionss:
Reverse Kip-Ups
Both legs
Stalls
Take off of flat foot
Valdez
Full skill
Level-up: Balance in handstand
Walkovers
Forward & Backward