Acro Yoga Poses for All Levels: From Beginner to Advanced

Acro yoga is a type of yoga that combines acrobatics with yoga. It is a partner-based practice that requires trust and communication between the two partners. Acro yoga can be a fun and challenging way to get exercise and improve your flexibility, strength, and balance.

Acro Yoga Poses for Beginners

If you are new to acro yoga, there are a few poses that are a good place to start. These poses are relatively easy to learn and do not require a lot of strength or flexibility.

Bird

The bird pose is a good way to get used to the feeling of being lifted into the air. To do this pose, have the flyer lie on their stomach across the base’s forearms. The base should hold the flyer’s ankles and lift them up into the air.

Tips:

The base should keep their core engaged and their back straight.
The flyer should relax their body and keep their arms at their sides.
If the flyer feels uncomfortable, they can tap the base’s shoulder to let them know.

Starfish

The starfish pose is a good way to get used to the feeling of being inverted. To do this pose, have the flyer lie on their back across the base’s forearms and shins. The base should hold the flyer’s ankles and wrists and lift them up into the air.

Tips:

The base should keep their core engaged and their back straight.
The flyer should relax their body and keep their arms at their sides.
If the flyer feels uncomfortable, they can tap the base’s shoulder to let them know.

Washing Machine

The washing machine pose is a good way to get used to the feeling of being moved around. To do this pose, have the flyer sit on the base’s shoulders. The base should hold the flyer’s ankles and walk around in a circle.

Tips:

The base should keep their core engaged and their back straight.
The flyer should hold onto the base’s shoulders tightly.
If the flyer feels uncomfortable, they can tap the base’s shoulder to let them know.

Pretzel

The pretzel pose is a good way to get used to the feeling of being supported by the base’s core. To do this pose, have the flyer wrap their legs around the base’s waist and their arms around the base’s neck. The base should hold the flyer’s ankles and lift them up into the air.

Tips:

The base should keep their core engaged and their back straight.
The flyer should relax their body and keep their head between their arms.
If the flyer feels uncomfortable, they can tap the base’s shoulder to let them know.

Chair

The chair pose is a good way to get used to the feeling of being in a balanced position. To do this pose, have the base sit on the ground with their legs extended in front of them. The flyer should sit on the base’s feet and hold onto the base’s shoulders. The base should lean back so that the flyer is in a chair position.

Tips:

The base should keep their core engaged and their back straight.
The flyer should hold onto the base’s shoulders tightly.
If the flyer feels uncomfortable, they can tap the base’s shoulder to let them know.

Variations

Once you have mastered the basic acro yoga poses, you can start to try variations. For example, you can try doing the bird pose while the base is standing. You can also try doing the starfish pose while the base is walking forward or backward.

Acro Yoga Poses for Intermediate Partners

Once you have mastered the basic acro yoga poses, you can start to try more challenging poses. Here are a few acro yoga poses for intermediate partners:

Throne

The throne pose is a variation of the bird pose. To do this pose, have the flyer sit on the base’s lap. The base should hold the flyer’s ankles and lift them up into the air. The flyer should extend their arms overhead.

Tips:

The base should keep their core engaged and their back straight.
The flyer should keep their back straight and their shoulders back.
If the flyer feels uncomfortable, they can tap the base’s shoulder to let them know.

Forearm Stand

The forearm stand is a challenging pose that requires strength and balance. To do this pose, have the flyer lie on their stomach across the base’s forearms. The base should hold the flyer’s ankles and lift them up into the air. The flyer should then tuck their knees into their chest and kick their legs up into a forearm stand.

Tips:

The base should keep their core engaged and their back straight.
The flyer should keep their core engaged and their back straight.
If the flyer feels uncomfortable, they can tap the base’s shoulder to let them know.

Flying Crow

The flying crow pose is a variation of the forearm stand. To do this pose, have the flyer lie on their stomach across the base’s forearms. The base should hold the flyer’s ankles and lift them up into the air. The flyer should then bend their knees and hook their feet behind the base’s head. The flyer can then extend their arms and legs into a flying crow pose.

Tips:

The base should keep their core engaged and their back straight.
The flyer should keep their core engaged and their back straight.
If the flyer feels uncomfortable, they can tap the base’s shoulder to let them know.

Handstand

The handstand is a challenging pose that requires strength and balance. To do this pose, have the flyer stand facing the base with their hands on the base’s forearms. The base should hold the flyer’s ankles and lift them up into the air. The flyer should then kick their legs up into a handstand.

Tips:

The base should keep their core engaged and their back straight.
The flyer should keep their core engaged and their back straight.
If the flyer feels uncomfortable, they can tap the base’s shoulder to let them know.

Acro Yoga Poses for Advanced Partners

Once you have mastered the basic and intermediate acro yoga poses, you can start to try more advanced poses. Here are a few acro yoga poses for advanced partners:

Boat

The boat pose is a challenging pose that requires strength and balance. To do this pose, have the flyer lie on their back across the base’s forearms. The base should hold the flyer’s ankles and lift them up into the air. The flyer should then extend their arms and legs into a boat pose.

Tips:

The base should keep their core engaged and their back straight.
The flyer should keep their core engaged and their back straight.
If the flyer feels uncomfortable, they can tap the base’s shoulder to let them know.

Plank

The plank pose is a challenging pose that requires strength and balance. To do this pose, have the flyer lie on their stomach across the base’s forearms. The base should hold the flyer’s ankles and lift them up into the air. The flyer should then extend their legs and support their weight on the base’s forearms and their toes.

Tips:

The base should keep their core engaged and their back straight.
The flyer should keep their core engaged and their back straight.
If the flyer feels uncomfortable, they can tap the base’s shoulder to let them know.

Scorpion

The scorpion pose is a very challenging pose that requires strength, flexibility, and balance. To do this pose, have the flyer stand facing the base with their hands on the base’s forearms. The base should hold the flyer’s ankles and lift them up into the air. The flyer should then bend over backwards and hook their feet behind their head. The flyer can then extend their arms and legs into a scorpion pose.

Tips:

The base should keep their core engaged and their back straight.
The flyer should keep their core engaged and their back straight.
If the flyer feels uncomfortable, they can tap the base’s shoulder to let them know.

Washing Machine Toss

The washing machine toss is a dynamic pose that requires strength, trust, and communication. To do this pose, have the flyer sit on the base’s shoulders. The base should hold the flyer’s ankles and gently toss the flyer up into the air. The flyer should then do a rotation and land back on the base’s shoulders.

Tips:

The base should keep their core engaged and their back straight.
The flyer should keep their core engaged and their body tight.
The base and flyer should communicate with each other to ensure a safe landing.

Acro Yoga Sequences

An acro yoga sequence is a series of acro yoga poses that are linked together to flow from one pose to the next. Sequences can be designed for beginners, intermediate partners, or advanced partners.

Beginner Sequence

Here is a simple acro yoga sequence for beginners:

Bird: The flyer lies on their stomach across the base’s forearms. The base holds the flyer’s ankles and lifts them up into the air.
Starfish: The flyer lies on their back across the base’s forearms and shins. The base holds the flyer’s ankles and wrists and lifts them up into the air.
Washing Machine: The flyer sits on the base’s shoulders. The base holds the flyer’s ankles and walks around in a circle.
Pretzel: The flyer wraps their legs around the base’s waist and their arms around the base’s neck. The base holds the flyer’s ankles and lifts them up into the air.
Chair: The base sits on the ground with their legs extended in front of them. The flyer sits on the base’s feet and holds onto the base’s shoulders. The base leans back so that the flyer is in a chair position.

Intermediate Sequence

Here is an intermediate acro yoga sequence:

Throne: The flyer sits on the base’s lap. The base holds the flyer’s ankles and lifts them up into the air. The flyer should extend their arms overhead.
Forearm Stand: The flyer lies on their stomach across the base’s forearms. The base holds the flyer’s ankles and lifts them up into the air. The flyer should then tuck their knees into their chest and kick their legs up into a forearm stand.
Flying Crow: The flyer lies on their stomach across the base’s forearms. The base holds the flyer’s ankles and lifts them up into the air. The flyer should then bend their knees and hook their feet behind the base’s head. The flyer can then extend their arms and legs into a flying crow pose.
Boat: The flyer lies on their back across the base’s forearms. The base holds the flyer’s ankles and lifts them up into the air. The flyer should then extend their arms and legs into a boat pose.
Plank: The flyer lies on their stomach across the base’s forearms. The base holds the flyer’s ankles and lifts them up into the air. The flyer should then extend their legs and support their weight on the base’s forearms and their toes.

Advanced Sequence

Here is an advanced acro yoga sequence:

Scorpion: The flyer stands facing the base with their hands on the base’s forearms. The base holds the flyer’s ankles and lifts them up into the air. The flyer should then bend over backwards and hook their feet behind their head. The flyer can then extend their arms and legs into a scorpion pose.
Washing Machine Toss: The flyer sits on the base’s shoulders. The base holds the flyer’s ankles and gently tosses the flyer up into the air. The flyer should then do a rotation and land back on the base’s shoulders.
Bird’s Nest: The flyer sits on the base’s feet and wraps their legs around the base’s legs. The base then picks up the flyer and holds them upside down in a bird’s nest position.
Airplane: The flyer lies on their back across the base’s forearms. The base holds the flyer’s ankles and lifts them up into the air. The flyer then extends their arms and legs into an airplane pose.
Tower: The base stands with their feet shoulder-width apart. The flyer climbs up onto the base’s shoulders and then balances on their head. The base can then walk around with the flyer on their head.

Acro Yoga Safety Tips

Acro yoga is a fun and challenging way to get exercise and improve your flexibility, strength, and balance. It is also a great way to build trust and communication with your partner. However, it is important to follow some basic safety tips to avoid injuries.

Start with simple poses and gradually work your way up to more challenging poses.

Acro yoga poses can be very challenging, so it is important to start with simple poses and gradually work your way up to more challenging poses. This will help you to develop the strength, flexibility, and coordination needed for more advanced poses.

Always have a spotter when trying new poses.

Even if you have experience with acro yoga, it is always a good idea to have a spotter when trying new poses. A spotter can help to guide you into and out of poses, and they can also help to catch you if you fall.

Listen to your body and don’t push yourself too hard.

It is important to listen to your body and not push yourself too hard when practicing acro yoga. If you are feeling pain, stop the pose and rest. If you are feeling tired, take a break. It is also important to be aware of your partner’s limits and not push them too hard.

Communicate with your partner and let them know if you’re feeling uncomfortable.

Communication is key to acro yoga. It is important to communicate with your partner and let them know if you are feeling uncomfortable. You should also be able to trust your partner to communicate with you and let you know if they are feeling uncomfortable.

Here are some additional safety tips for acro yoga:

Warm up before practicing acro yoga. A good warm-up should include cardio, dynamic stretches, and yoga poses.
Practice acro yoga on a soft surface, such as a yoga mat or a mattress.
Avoid practicing acro yoga if you are injured or have any health conditions that could put you at risk of injury.
Be aware of your surroundings and avoid practicing acro yoga near any obstacles.
Be respectful of your partner and their limits.

Acro yoga is a fun and challenging way to get exercise and improve your flexibility, strength, and balance. It is also a great way to build trust and communication with your partner.

There are many different acro yoga poses that you can try, from simple poses for beginners to advanced poses for more experienced partners.

When practicing acro yoga, it is important to follow some basic safety tips, such as starting with simple poses, using a spotter when trying new poses, listening to your body, and communicating with your partner.

Acro yoga can be a rewarding experience for both partners. It is a great way to connect with each other and to challenge yourselves physically and mentally.

TTC encourages everyone to try acro yoga, as it is a great way to improve your overall health and well-being.

Acro Yoga Poses for All Levels: From Beginner to Advanced

Acro Yoga Poses for Beginners