Beginner Acro Yoga Poses

Beginner Acro Yoga Poses – How To Do Them Efficiently & Correctly!

AcroYoga is a playful twist on traditional yoga that combines Vinyasa or Hatha techniques with acrobatics.

This approach evolved in the late 1990s, providing practitioners with a fresh and exciting method to interact with people, create trust, and explore their practice.

In AcroYoga, the base is the person who supports the weight of their partner. On the other side, the flyer is the person who is raised off the ground by the base. 
How do I start acro yoga?

It is also good to have a spotter nearby who can assist with the flyer and base as required.

If you want to attempt AcroYoga, these positions are ideal for beginners since they will introduce you to the practice and acquaint you with the particular obstacles that come with it. 

So grab a partner and a spotter, experiment with various postures, and remember to have fun!

Plank Press

Plank Press is another excellent starting posture that allows the base to become accustomed to the sensation of supporting the weight of another person.

What muscles do plank press work?

It also develops trust between the two partners. It is a prerequisite for Front Plank, which we will discuss more below.

How to do it:

The base will lie on their back, knees bent, and feet flat on the ground. The flyer will face the bottom and stand at the base’s feet.

Next, the base will lift their feet off the ground and press them into the flyer's hips, maintaining their feet approximately hip-width apart and their arms straight overhead. Finally, the flyer will stand tall, core engaged, and arms outstretched to form a T shape.

The base will then bend their knees towards their chest, supporting the flyer’s weight as they lean forward.

While this is happening, the flyer will maintain a straight and solid posture with their feet on the ground.

Folded Leaf

This pose can be used as a rest or transitional posture between other AcroYoga postures. It is beneficial for the flyer, who needs to learn how to land with control and the confidence to avoid injury.

How to do it:

Move into the Plank Press beginning position, with the base’s feet pressing into the hips of the standing flyer and their arms reaching up. The flyer will next bend at the hips and grip the base’s knees with straight arms.

Next, the flyer will bend at the elbows to drop the body even more profoundly, with the base supporting the flyer's shoulders.

The base will then turn their knees to propel the pilot forward, stacking their shoulders on top of each other.

The base will then turn their toes out and stretch their legs up, pulling the flyer off the ground. The flyer’s hands will remain on the base’s knees, and their legs will be heavy.

Front Plank

This posture is a more advanced variation of Plank Press and will challenge both the base and flyer to support their partner’s weight in a straight line from feet to head.

What is front plank?

How to do it:

Begin in Plank Press, with the feet of the base pressing into the hips of the flyer. The flyer will stretch out and grab the base’s hands. The arms of both partners should be straight.

As the flyer presses into the ground and prepares to take flight, the base will bow their knees into their chest. The base will stretch their legs straight up as the flyer takes off, maintaining their feet above their hips. 

At this stage, the couples should still be holding hands for support. The flyer should engage their core while straightening their legs and pointing through their toes.

Partner Forward Folds

Folded forward folds are an excellent exercise for the flyer. By practising them in pairs, you can begin to develop the strength and confidence necessary to perform more advanced postures without fear of injury.

How to do it:

The flyer and the base will stand back to back, their feet somewhat wider than hip-width apart. Then they’ll hook elbows, with the base’s elbows below.

The base will then bend forward while maintaining its back straight. The flyer will automatically follow back, rising off the ground. The base should keep the torso level aligned with the hips. 

The flyer can bow their knees into their chest, straighten them up towards the sky, or stretch their legs out in a broad straddle stretch.

Plank on Plank

It is an excellent posture for the base, which will help them develop the confidence and control necessary to carry another person on their back.

How to do it:

The base will go into Plank Pose, with their arms straight, core engaged, and shoulders piled over their wrists. Their hands should be firmly pressed into the ground, with their fingers stretched wide.

The flyer will next bring their hands to the ankles or calves of the base and grip them. Then, one foot at a time, they will step one foot up onto one shoulder, then the other on the other shoulder. 

The feet can loop around the base’s shoulder (or stretch past the shoulders if the flyer is taller), or the flyer can curl their toes and rest on the base’s shoulder blades if feasible.

Jedi Plank

It is a challenging position that requires a lot of trust and cooperation between the base and flyer.

How to do it:

The base will begin starting on their backs, with their legs straight and arms at their sides. Their legs should be spaced hip-width apart.

Next, the flyer will stoop down to the base’s feet and grip their shins.

They’ll then lift one foot at a time off the ground, allowing the base to grab the flyer’s ankles with their hands.

The arms of both the base and the flyer should be straight, and the flyer should be in a Plank Pose.

Simultaneously, the flyer will begin to elevate their hips to form an upside-down L shape, while the base will lift their body off the ground and stretch their arms above their heads while still gripping the flyer’s ankles. In the end, they will form a box shape. 

Chair Pose on Shins

Chair Pose on Shins is a pose whose strength comes from lunging the flyer forward and relying on the base to support them.

What is chair pose good for?

How to do it:

The base will begin on their back, with their legs bent and piled over their hips. Their legs should be hip-width apart and should extend their arms upward.

The flyer will face the base's feet and stand near their feet. They will place the ball of their right big toe on the base's right shin and grip the base's hands for support. 

The person will then step up onto the left foot and place their right foot on the outside of their left calf.

From here, the flyer can stand up and remove their hands from the base’s grip. They can then return to Chair Pose with their arms extended past their ears after gaining equilibrium. But, again, the base may grab the bottom of the flyer’s feet.

Foot to Hand

This pose helps both the base and flyer develop strength and control in their core while exercising their upper body.

How do you do the Hand to Big Toe Pose?

How to do it:

The base will start on their back, with their legs straight up, forming an L shape with their body. Next, they will bend their elbows so that their forearms face up, and their wrists will be piled over their elbows.

The flyer will begin by standing near the base's head, grabbing hold of the base's feet for stability. Next, they will step their right foot to their base's right hand, followed by the opposite side. 

Finally, the base will grip the heels while maintaining their elbows on the ground and forearms straight.

From here, the flyer can regain their balance and carefully remove their hands from the base’s feet if they are comfortable.

Down Dog L-Shape

This variation of Down Dog develops the strength and control necessary for more advanced arm balances.

What is the correct position for downward dog?

How to do it:

The base will shift into Downward Facing Dog, pushing their hands firmly into their palms as they stretch their tailbone back. The flyer will face away from the base’s hands and stand in front of them.

Next, the flyer will broaden their stance so that their feet are on each side of the base's hands before folding forward and placing their hands a few inches in front of the base's hands. The hands of the flyer should be precisely beneath their shoulders.

Next, the flyer will bring their feet up and lay them on the base’s low back, pressing hard through their toes, one foot at a time. Next, they should extend their legs so that they form an upside-down L shape with their bodies.

Fish on a Rock

In AcroYoga, the Fish on a Rock pose is good for opening up the hips and back.

How to do it:

The base will perform Child's Pose, with their hands outstretched in front of them and their knees spread wide, resting their forehead on the ground.

The flyer will lie on their back, top of the base, arching their back over the back of the floor for a deep stretch. 

The flyer might stretch their legs and allow their arms to fall out to the sides.

Safety tips for all yoga pose-

  • Be sure to warm up and stretch out beforehand.
  • Always practice in a space where you have room to fall. For example, if you are practising upside down in front of a mirror, ensure that you strap down your head so that it will not slam into the mirror if you fall.
  • Practice with an experienced teacher who knows how to help people perform inversions safely.
  • It is essential to have alignment, so always ask your teacher for feedback.
  • Make sure that you are well hydrated and have had enough sleep before practising inversions.
  • Maintain communication with your partner.

The Bottom Line

AcroYoga is an incredible challenge that combines the skills of yoga, acrobatics, and dance. It requires a great deal of strength, trust, and communication to perform. 

If you want to start practising, there are many locations around the globe where you can take classes and meet like-minded people. You can also be in touch with AcroYoga online and find groups to join. 

If you’re still on the fence about trying AcroYoga, do it. It is an excellent practice for creating a sense of community, keeping your yoga practice fun, and challenging yourself in new ways.

Take it gradually, recognize your limitations, be attentive – and, of course, have fun discovering everything AcroYoga has to offer!

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