January Online 2021

45 minutes of nothing but abs! You want it, you need it, you hate it... and then it's over.

'I mean it's kinda flat.....'

An hour dedicated to those whose front splits are aaaaaalllllmmmmoooosssstttt flat. 12' or less. 

Equipment:

Floor space 

chair or yoga blocks or even a thick book

A cushion

Non required but awesome to have:

Thera band any size

Foam roller

Infinity band

2 chairs

This class will spend the hour focused on active shoulder and back flexibility.

Prerequisites: None! Just have a back and shoulders

Equipment:

Thera bands (preferable a lighter and a heavier one)

At least 2 blocks

A chair, preferably folding

Free space on a wall 

Nice but not required: a foam roller

This class will use either a feet up trainer, or two chairs you can do a shoulder stand on, to help keep your body primed and ready to invert. In addition to working on your inversions, we'll also work on the core strength and flexibility you need for successful aerial training!

You'll need a feet up trainer or chairs, and some floor space!

Avoiding our Feelings (about the apocalypse) with Cardio!Don't have any exercise equipment but still want to get your blood flowing? Do you want to work out until you forget you are stuck indoors?This is the class for you. We will incorporate body weight moves into intervals, with rest in between.
This class is open to all levels, with modifications for every body.

For Level 1 and Intro/ABC students: Circuit style conditioning to develop or maintain strength and core development for climbing, inverting and shoulder stabilizing

Flexibility is one of the key aspects of all circus arts. The ability to expand your body’s range of motion takes a lot of time and effort, but also intelligence to do it properly. This class is going to focus on teaching you the technique of flexibility. By combining passive flexibility (holding flexible positions assisted by floor, fabrics…etc.) and active flexibility (the ability to use your muscles to hold flexible positions unassisted), we will cover a vast range of flexibility training methods to help you discover your body’s custom flexibility regimen. This will be an intense class, please be ready to be pushed past your comfort zone. While it is NEVER the goal to create injury through stretching, often times there are mental and physical roadblocks you will need to push through to succeed.

Prerequisites:

VA Level 1A in Flexibility, OR, Ability to bend over from standing and reach the floor with straight legs and a full bridge on the ground. (A full bridge is a backbend with only hands and feet touching the ground. This is similar to wheel pose in yoga.)

'If I lose my straddle up, the world may end'. If this feels familiar, check out this class. We'll work on training and maintaining the strength and connections you need to invert successfully so you'll be ready to fling your butt back over your head when you get back to training on the apparatus!

You'll need a mat with some extra padding (like a blanket or towel) and a theraband that can be anchored to something so you can pull on it without anything crashing on your head.

HANDSTANDITIZER: An All-Levels Handstand Conditioning Drop-in!

In this online version of Jill's regular handstand class, we will begin with her classic warm-up, extended to include more conditioning and flexibility exercises. From there, we will move on to drills that can be done in a small space to build strength, endurance and active flexibility on our hands. Beginners are welcome to join for the warm-up and drills, but are discouraged from attempting free-standing handstands in this online format. More advanced students will be challenged with free-standing assignments and evaluation of technique. An area that is at least 7' long and 5' wide is recommended. Hard flooring such as linoleum, hardwood floors, etc. are best; if your area is carpeted you can put down a board to save your wrists. It is also helpful if you have an obstacle free wall and a sturdy chair/arm of couch/table top etc. See you upside down!

Level Up Conditioning is for those aerialists who want to be even stronger and fitter when you get back on the apparatus. The class will be a mix of strength and aerobic activities designed specifically to strengthen your aerial fitness during down time from the apparatus, we will target shoulders, core and everything else. Minimum equipment: mat or towel for the floor, towel or band to pull on, and yoga blocks or dumbbells or soup cans to push off of.

Way back in the Before-Times, before Versatile Arts was even a twinkle in her eye, Bev was a yoga practitioner and sometimes-teacher. Mostly partner yoga (before it was cool) but also many years of classic Iyengar-style Hatha yoga. In this time of uncertainly, she has found that returning to those roots has felt grounding and comforting, so she'd like to share her practice with you. We may also throw in some core work and handstand conditioning, just because.Props needed: mainly just a yoga mat or rug to provide some padding. Foam blocks, yoga blocks, bolsters/pillows, and foam rollers may come in handy at times but we can work with what you have on hand. It would be useful to have a wall or tall sofa nearby for some of the restorative work.

Get yo middles on fleek with 1 hour dedicated to that pancake, straddle, and middle/center split! Work on hip warm up stretches active and passive, conditioning and cool down! All levels. 

Equipment:

Floor space 

chair or yoga blocks or even a thick book

A cushion

Non required but awesome to have:

Thera band any size

Foam roller

Infinity band

2 chairs

Circus and aerial require a lot out of your body. Make sure your body is up to the challenge! This class will focus on protecting and strengthening your joints, and gaining the active flexibility you need to master the skills you aspire to. Each class we will focus on one of the following areas that are necessary for success: shoulder and upper back, front splits, straddles, or pike compression.

You'll need yoga blocks or a substitute. Some classes may require something that slides on the ground, like a towel if you have hard floors or a furniture slider if you have carpet.

Circuit style conditioning for all levels. Develop or maintain strength and core development for climbing, inverting and shoulder stabilizing.

For all levels: Take a break from your desk or couch and move your stuff. We will use foam rollers and peanuts in combination with mobilizing movements to improve posture, increase range of motion and decrease tension.

Keep up or build your pulling strength while you're stuck at home! This class will focus on the building the strength needed for aerial skills so you can jump back on the apparatus ASAP. Can't do a pull up? There will be modifications and options if you need them! Pull up bar required, pull up bands or a chair for modifications.

Give your shoulders the care and attention they need! As an aerialist, your shoulders may require some special attention so they can support you doing amazing things in the air. This class will focus on creating the stability and mobility you need to train challenging skills without injury!

You'll need a lacrosse or tennis ball, a light weight or water bottle, and some mini bands (I love these)

This is a general fitness class using a circuit training structure. You'll get a little of everything here- cardio, strength & resistance, stability, and balance. We'll work your whole body to maintain your all-around fitness during lockdown.

Kick off your week with a vigorous yoga practice! After some gentle warmups, we'll move into sun salutations, aiming for 24-36 repetitions. Maybe we'll throw some standing poses into the flow to mix it up a little. We'll use all of that warmth to close with some backbends, twists, or hip openers before closing with a short meditation. Some yoga experience recommended but not required.Props: yoga mat, block if desired for standing poses, strap if needed for hand-to-foot poses or twists.

Strength development for arms, core and legs using therabands. It’s full body strength and stability with a little stretching at the end.