POLE

Yoga Suspenso®

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Yoga Suspenso®

As the name suggests, Yoga Suspenso is a practice where lifting has another meaning. The postures are developed using a fabric  suspended from both ends (in the form of a swing). With clear benefits for the body and mind, this modality integrates 4 distinct pillars:

Hatha Yoga: Execution of the characteristic positions of the Hatha Yoga practice, with the support of the fabric, allowing for greater safety and the intensification of each position according to the practitioner’s capacity. Physical Conditioning: Development of muscular strength, flexibility, balance and proprioception.

Aerial Acrobatics: Integrates the capacities developed in the previous pillars, adding the mental and physical challenge of aerial acrobatics.

Restorative: The use of the fabric in a therapeutic way, promoting general well-being and the interiorization of consciousness. Suspended Yoga was developed by Rui Oliveira Costa. As it is a constant challenge to our capacity to overcome, it is divided into different technical levels.

Level 1: You learn to interact with the fabric safely and develop confidence in the practice of inverted suspension. Anyone can start this practice and will progressively feel results in muscle strengthening, joint decompression, stretching, relaxation and concentration. Level 2: If you already know how to do inverts in suspension and feel comfortable with techniques performed on top of the tissue, you will be challenged to perform more dynamic techniques and work on staying in the positions. You can now learn to master the passages between positions as well as the entrances and exits of the equipment.

Please note: We advise all students to consult with the School to determine the most suitable technical level for them.

Maximum number of students: 11 (1 per equipment).

BHARATA NATYAM

Culture, wisdom, art, yoga – everything is manifested in this ancient dance, considered the oldest academic dance style in the world. Here you will discover the art of the famous Pandanallur school. In continuous training, you will achieve a good long-term body placement and develop a stable basic technique, with the aim of learning choreography. In this specific approach to Indian dance, where the work of interpretation and technique are inseparable, the movements and postures require not only grace but also strength and stamina.

Maximum number of students: 10.

AERIAL CONDITIONING

Aerial Conditioning classes are increasingly requested not only by students looking to complement their aerial training, but also by anyone looking for a complete, challenging and stimulating physical activity as an alternative to the gym.

In this class, using different aerial apparatus (trapeze, vertical weave, rope and sling), rings, backbends and other equipment, you will challenge the force of gravity using the weight of your own body.

Get ready for an intense workout, whose objective is to develop muscular strength (mainly arms, shoulders and core), joint mobility, physical resistance and body awareness. All the exercises are adapted to the physical condition of each student and, for each one, there will be a new challenge every class.

Open level: class in which you can participate whatever your level.

Maximum number of students: 16

PRENATAL YOGA

How to deal with the physical and mental transformations that a pregnant woman is going through, in fullness and harmony? There is not just one answer, but Prenatal Yoga is undoubtedly one of the most complete ways of doing so. Many mums (and dads)-to-be make lists of things they will need. We leave you here a list, but of benefits that you will surely find:

Prevent and relieve pains, discomforts and ailments resulting from pregnancy;

Improve blood circulation, reducing swelling, cramps and varicose veins;

Enlarge maternal respiration, for a better oxygenation of mother and fetus;

Strengthen the pelvic floor and prepare the perineum for childbirth;

Improve muscle tone

Reduce anxiety

Improve the physical-mental-emotional balance;

Contribute to a faster postpartum recovery;

Establish the mother-baby bond;

Share experiences with other pregnant women.

DYNAMIC YOGA

Dynamic yoga is a dynamic Hatha Yoga practice, where the practitioner moves between positions (asana) keeping the movement of the body synchronous with the breath, helping to deepen the internal consciousness and to restore the flow of vital energy.

It is characterized as a challenging practice, which develops strength, flexibility, physical and mental balance. It also includes energetic exercises based on breathing (Pranayama), concentration of attention (Pratyahara) and internalization of consciousness (Dhyana).

There are different levels of technical difficulty:

OPEN LEVEL: Aimed at beginner and intermediate level practitioners, where the positions are performed in the most suitable variants for their experience.

PRO level: Destined to advanced practitioners and teachers who want to evolve in more demanding techniques. In this 2-hour class, practitioners will perform sequences with more complex positions and stimulating energetic exercises. The sessions finish with meditative practices or practices of interiorization of the conscience.

Maximum number of students: 16

POLE DANCE

What can happen when acrobatics meets dance, around a simple vertical bar? The Pole Dance. That is, acrobatic exercises allied to several styles of dance, on the pole and off it. In which, in a physical and fun way, you will develop flexibility, muscular strength, coordination, gracefulness and self-confidence. Pole is for everyone, you just need to be passionate about this modality to enter this dance. The classes are organized by levels of technical difficulty:

LEVEL 1: If you have no experience in Pole Dance, this class is suitable for you. Here you will learn the technical basics of Pole (flights, floor work, transitions from pole to floor and from floor to pole) and fitness exercises that will help you to develop the strength you need to continue to evolve in Pole Dance.

LEVEL 2: The classes of this technical level are specially designed for students who have the technical basics of Pole Dance well consolidated and are ready to start inverts. You will learn flips, more challenging flights and other floor work variants while building the strength and confidence needed for inverts. You will learn several very acrobatic positions such as: inverted straddle, leg hangs, basic butterfly and layback.

LEVEL 3: This class is suitable for students who are very comfortable with inverts, both on the floor and in the air, with static and rotating pole. Level 3 classes will take your technique to another level with power spins, even more advanced inversion techniques (Handsprings, ayshas, advanced butterflies). You will learn to combine the techniques you have learned in class, building fluid and dynamic aerial sequences.

Attention: we advise all students to consult the School to define the most suitable technical level for them.

Maximum number of students: 11 (2 per pole; one shared with the teacher, in case of fully booked class).

STATIC TRAPEZE

Get ready to fly. Using a horizontal bar suspended by two ropes, you will learn to do poses, acrobatics and movements above and below the bar and also on the ropes. The classes are open level, meaning that you can participate whatever your condition. And, as your technique improves, you can always think of higher flights.

In terms of evolution, start by building the base of Trapeze practice. You learn how to do bar climbs, belly and back balances, static figures and small sequences. Once you are able to move comfortably on the equipment and remain seated, in balance and in positions above and below the bar, you will progress with exercises of greater difficulty, more complex sequences with static and dynamic figures (techniques with beats) and thus build the foundations for spins and simple falls.

Maximum number of students: 12 (3 per trapeze).

AERIAL SLING

This is an aerial acrobatics modality in which you use a fabric suspended by its extremities. In this discipline of acrobatic performance, it’s in the air that it all happens!  You can perform impressive acrobatic positions and beautiful dance moves. It is therefore considered a good way of entering the world of aerial acrobatics.
With Aerial Sling you will gain flexibility, endurance and the mastery of your body in space. As you practice, your body will become better prepared so that you can express yourself as a true flying dancer.

Maximum number of students: 7.

Aerial Silks

This is a type of aerial acrobatics in which you use a fabric (Vertical Fabrics) suspended in the middle and with two loose ends, which allows you to go up and down, assume positions and fall and be in permanent evolution. And it’s not just the technical part, because your body will progressively gain strong elegant lines. Aerial Silks is organized into different levels:

Level 1: You start by building the technical basics. You learn how to do basic climbs, foot and waist keys, then progress to various static positions, inversions and simple rolls.

Level 2: Once you have mastered the principles of the sport, you will perform exercises with greater difficulty and complexity, learn sequences with static figures as well as the first bases for more complex rolls and simple falls.

Level 3: Now that you’re comfortable and confident on the equipment and have mastered doing inverts from the air with legs extended, the waist key with legs extended and the basic simple falls and releases. Now it’s time to perfect the transitions between positions, the compound falls and the choreographic work. Here you must have the physical capacity for sequences of 3 to 4 minutes.

Attention: for levels 2 and 3, we advise all students to consult the school to find out which is the most suitable.

Maximum number of students: 12 (2 per vertical fabric).