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EBOOK 1
LEVEL 1
Aerial Hoops/ Lyra 101 HANDY eBOOK LEVEL 1 eBOOK Photographs of each move Detailed how-to descriptions Feature on grips to get it right
Index i
Bar Grip
19
Knee Bow Variations
ii
Knee Grip
20
Basic Flying Man
iii
Side Invert
21
Inversion
iv
Straddle
22
Foot Hold
1
Tuck
23
Planche
2
Pike
24
Extended Planche
3
Skin The Cat
25
Mermaid
4
Rocking
26
Half Angel
5
Man on the Moon
27
Superwoman
6
Cameo
28
Diver
7
Flying Split
29
Southern Cross
8
Intermediate Position
30
Niks Knot
9
Houdini
31
Swing
10
Rocket Man
32
Yoga Pose
11
Ball
33
Leap
12
Arm Hold
34
Double Leap
13
Double Arm Spin
35
Standing
14
Double Elbow Grip
36
Standing Arch
15
Goddess
37
Gemini
16
Indicator
38
Poise
17
Dodo
39
Swirling
18
Knee Bow
40
Thigh Balance
LEVEL 1
Bar Grip
Hold the hoop/Lyra like you would hold handlebars of a bicycle by holding the bar along the inside of your hand, wrapping your fingers over the top of the bar and your thumbs from underneath, that way should you hang off the bar, you will still be holding with both fingers and thumbs securely.
i
ii
LEVEL 1
Knee Grip
This is a grip as well as a transitional move used for inverting or dismounting the hoop/Lyra. At first try to press one foot slightly on top of the other applying a slight pressure to the back of your knees, this will ensure that you keep pulling your feet towards the ground as opposed to relaxing the feet and loosing grip/ pressure.
LEVEL 1
Side Invert It is possible to invert onto the Lyra from both sides, whether it is the left or the right hand side, make sure that same hand of the side you invert on is on the top of your two arms, ie if inverting on the right hand side, make sure your right arm is on top of your left. Pull the hoop down towards you. Lift yourself up until your arms are bent to hold your weight. Bend both knee’s lift them both onto the Lyra to land locked in behind the knee.
iii
iv
LEVEL 1
Straddle Hold the Lyra with your hands next to each other (remember to hold the Lyra like you would grip handlebars of a bicycle) Straighten your arms, engage your core by tilting your pelvis upwards. Keeping your legs wide apart and straight. Lift your legs upward and underneath the bottom of the Lyra until you are in a straddle position. Lock both knees over the top of the bottom bar of the Lyra, let go swing your body downward and back up in one motion, grabbing hold of the sides of the hoop to help support you whilst you thigh walk your way into seated position.
LEVEL 1
1
uck
Hold the Lyra with hands wide enough to fit your butt through. Tuck knees in towards your chest, engaging your core. Flex both feet as you feed them underneath the bottom of the Lyra. A great conditioning exercise for this move is to keep legs drawn in and rock your body backwards and forwards so that your feet slide under the lower bar from heel to toe staying flexed and not touching the Lyra.
2
Pike Once you have let your feet slide underneath the bar in the Tuck Invert, straighten your legs. Keeping your legs parallel to the ground, point your toes, and draw your head towards your knees. The Pike is a really pretty transition.
LEVEL 1
LEVEL 1
Skin The Cat This move is more a conditioning move on a basic level. Start in the Pike position and lower your body forward so that your butt slips through your arms. To pull back engage your core and allow your butt to move back through your arms to the original side, repeat this several times, and I recommend using this as a conditioning move, training it every day.
3
4
Rocking Start in Pike position. Bend both knees over the lower bar and pull down on your knees by pulling your feet towards your butt. Keep your body taught as you slowly start rocking backwards and forwards. Try not to bend at the hips. This will condition your hamstrings and core.
LEVEL 1
LEVEL 1
Man on the Moon Start this move from being seated. Place hands on the top bar turn your back to one side and place one foot on the opposite side of the Lyra, using your foot to help push you into position, move your back to line the Lyra up next to your spine. It helps to place one hand underneath the Lyra for support whilst you bring your other foot to the Lyra. Secure the bar to one side of your neck and let go. It’s normal for the hoop to shake when you are first learning moves, due to adrenaline.
5
6
Cameo Start from being seated. Place hands above your head at shoulder width apart. Take your weight in your hands, carefully lift one foot at a time placing the balls of your feet onto the lower bar. Sit on extended haunches and lean slightly forward.
LEVEL 1
LEVEL 1
Flying Split Start from Cameo. Move your head to the back of the hoops. At the same time extend both arms and legs. Use your feet to push the hoop away from you. Bring one leg off the hoop and extend this leg backwards. Open your hip to allow your leg to extend further backwards.
7
8
LEVEL 1
Intermediate Position Start from Flying Split. Instead of bringing both feet back to the hoop, bend knees and wrap one leg over the hoops. Keeping the other straight at the back of the hoop. This is a really handy transition move.
LEVEL 1
Houdini Lift yourself up until the lower bar sits tucked in your armpit. Reach backwards and grab hold of your ankle, this will be the same ankle as the arm hooked on the lower bar. Reach your free hand to hold onto your other ankle and pull your legs up towards the ceiling.
9
10
Rocket Man Begin in Houdini, release your free arm and leg stretching them in opposite directions. Release your other leg and arm, but still keeping the pressure of the hoop under the arm that holds your weight by bending this arm and keeping it right by your side. Both legs can be straight, I like to bend one leg.
LEVEL 1
LEVEL 1
Ball Begin this move in Rocket Man, slowly bend both knee’s, bringing them toward your chest. Once your thighs run along your torso, wrap your arms around them to hold them in position.
11
12
Arm Hold Lift yourself up slightly above the lower bar, allowing the lower bar to sit underneath both arm pits. Extend your legs out in front of you, extend both arms to grab hold of your inner thighs to lock the hold in. There are variations of this move by changing leg positions or folding arms.
LEVEL 1
LEVEL 1
Double Arm Spin Place hands fairly close together and drop your body below the Lyra. Using one leg to push off for momentum, push and turn in the direction you have pushed yourself, lifting both legs off the floor. Change leg positions for variations.
13
14
Double Elbow Grip Standing underneath the hoop, place both arms over the top of the lower bar. Bend arms at the elbow, pull fists and biceps at the same time to lock arm position. This is a conditioning move as well as a really pretty position.
LEVEL 1
LEVEL 1
15
Goddess
Start in Intermediate Position, move in the direction of your straight leg, bringing that same side’s arm to the front of the hoop. Lean forwards securing the hoop just above your hip, lying across the hoop, hook your straight leg into your bent leg. Extending both arms out keeping them parallel to the floor.
16
LEVEL 1
Indicator
Start in a seated position. Cross legs. Reach across your body with the same arm of the crossed leg and hold the hoop at either 10 or 2 o clock (depending on which knee is bent.) Guide yourself over your straight leg, until you turn completely onto your stomach. Securing the pole with your bent leg and now extended arm, extend your free arm and leg in opposite directions.
LEVEL 1
Dodo Start this move in Indicator. Bring your straight leg over to the other side of the hoop and bend both knee’s lifting one above the other. Slightly pull your body upward with your hands, positioning the hoop in the middle of your chest. Secure the hoop on one side of your head and let go of arms.
17
18
LEVEL 1
Knee Bow
Side Invert but hook only one knee. From the other side of the hoop, feed that same arm through the hoop, locking it in your elbow. Extend your free arm and leg in opposite directions.
LEVEL 1
Knee Bow Variations Drop your Elbow Grip down to a hand held grip. For variations, extend your free leg either backwards or forwards grabbing hold of it with your free hand.
19
20
LEVEL 1
Basic Flying Man
Invert above the lower bar and not underneath. Kick your legs upward at the same time bend arms to help lift your body, over the lower bar until the bar is sitting just below your hip bones, and you are folded in half head to mid calf. Extend your arms to the hoop knuckles facing down and slowly start to lift yourself upward moving your hands up the hoop as you lift your body higher. Really arch your back. Repeat this motion of bent body to flying man as a conditioning move.
LEVEL 1
Inversion Tuck up onto the hoop. Keep your hands in position, and slide both ankles onto the outsides of the hoop. Squeeze your hips through your arms and arch your back pulling off your feet.
21
22
Foot Hold Start this move in Inversion Position. Bring one of your hands to the bar in the middle of your legs and release the other hand. You should feel the bars digging into your feet. Slowly release the either hand (you should have someone there to spot you for the first time.) Extend arms behind you. To get out of this move bring your hands back to the bars in between your legs and straddle down.
LEVEL 1
LEVEL 1
23
Planche
Begin this move in seated position. Lie down toward one side of the hoop, and to the rear side. Place the opposite hand to that side on the top bar at 10 o’ clock. Turn your hand around so that your thumb is facing the direction of your legs when holding on. Extend your lower leg in the front of the hoop and your upper leg at 2 o’clock on the rear side of the hoop.
24
Extended Planche
Begin in the Planche position, slide both your top hand and leg downwards, until your hand is at 8 o’ clock and legs are closed on either side of the lower bar. With your free hand, extend your arm to the under bar, around thigh level, lift your body slightly to allow your hand to hold not the bar for support. Arch your body.
LEVEL 1
LEVEL 1
25
Mermaid
Begin this move in seated position. Hold the hoop at either 10 or 2 o’ clock with your dominant hand. Lean backwards as if you are falling (I find it helps to put one hand behind your back as you turn for safety.) Extend your legs and body as if to lye down allowing the hoops to sit firmly across your calves. Allow your hips to sit slightly forward off the lower bar. Extend your free arm and legs in opposite directions.
26
LEVEL 1
Half Angel
Begin this move in Mermaid position. Slowly bend your top leg as your hips turn to face the floor. Extend this leg.
LEVEL 1
27
Superwoman
Begin in Intermediate Position. Hold the bars on either side of the hoop, thumbs facing upward. Lean forward and arch your back so that the hoop sits across your thigh of your straight leg. Lift your straight leg as high as possible.
28
Diver I like to get into this move from Intermediate Position. Move one leg to join with the other. Hook both feet onto the hoop and lean forward.
LEVEL 1
LEVEL 1
Southern Cross Begin this move from the Rocking position (without rocking) Remove one leg. Moving this leg under the lower bar and backwards grasp that ankle with your opposite hand. Pull both leg and arm downwards and away from your body.
29
30
Niks Knot Start this move in Southern Cross Position. Let go of your leg at the back and bend the back of your free knee over the ankle of the hooked leg, lock this in by pulling downward and flexing the hooked foot. Extend arms outwards and raise your body towards the ceiling side ways.
LEVEL 1
LEVEL 1
Swing
Begin this move in Superwoman, stag both legs.
31
32
LEVEL 1
Yoga Pose
Begin this move in a seated position. Cross one knee over the other. Bring the foot of the bottom leg up towards your butt, but hook that foot over the lower bar. Holding into the bar with arms shoulder height for support, bring the top leg over the bent knee in the opposite direction and hook onto the bar with your foot.
LEVEL 1
Leap Start in Yoga Pose Move both hands to the opposite side of the hoop to your lower foot. Taking your weight in your hands allow your top leg to unhook itself, bringing it back to the cross knee position. Keeping your bottom foot hooked securely allow your body to fall forwards extending the crossed leg and taking all your weight in your hands and back foot.
33
34
Double Leap
This move is performed exactly like the leap except both feet are hooked on the lower bar of the hoop.
LEVEL 1
LEVEL 1
Standing
Begin this move in Cameo. Bring your head to the back of the hoop. Stand up. As you start to arch and lean backwards, pull the hoop towards your thighs and push the hoop down and away from you with the balls of your feet.
35
36
LEVEL 1
Standing Arch
Start this move from Standing Position. Bend one knee. Use the thigh of your bent knee to support you by pressing against the top bar.
LEVEL 1
37
Gemini Begin this move in a seated position. Hold the hoop with your left hand across your body at 2 o’ clock. Bend your right leg and extend your left leg. Lean behind the hoop and arch your torso. Reach out and join your right hand and foot, pulling downwards to extend the move.
38
Poise
Begin from a seated position. Hold onto the top bar for support as you lower your self to lying across the lower bar. Extend the lower leg to press into your shin by placing that leg at the rear side. Bend your top leg and press with your foot onto the opposite side of the hoop creating resistance. Secure the hoop behind the shoulder of the arm that is leaning on the hoop, flex that hand.
LEVEL 1
LEVEL 1
Swirling Stand in front of the Lyra. Place arms in an almost crucifix position but bend your arms so that you can grip onto the hoop. Lift your weight so that your feet don’t touch the floor. Start gyrating your hips in a circular motion until your legs and body are all gyrating together. The hoops should start circling and your body too.
39
40
Thigh Balance Start this move in Seated Position. Hold onto the hoop at 4 and 8 o’ clock. Lean backwards off the hoop allowing the lower bar of the hoop to push against your butt for resistance.
LEVEL 1
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Photographs of each move Detailed how-to descr iptions Feature on grips to get it right
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EBOOK 1
Aerial Hoops/ Lyra 101 HANDY eBOOK
LEVEL 1
LEVEL 1 eBOOK Photographs of each move Detailed how-to descr iptions Feature on grips to get it right
Pole101 & Aerial Hoops/Lyra 101 eBooks produced by Polercise WA and Henderson Photographics www.polercisewa.com.au l www.hendersonphotographics.com.AU
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