Acroyoga for Beginners

Acroyoga for Beginners

Acroyoga for Beginners: Surely more than once, you have suffered stress. Work, family, and other factors are nerve-racking, and a moment of relaxation is often missed. Sports practice helps you regain that peace that you need so much. Many people opt for disciplines related to yoga, and then we are going to talk about acro yoga for beginners.

Acroyoga for Beginners

What is Acroyoga

It is a sports discipline that combines acrobatic practice with the most traditional yoga. It can be practiced in pairs or a larger group. However, since we are talking about acro yoga for beginners, we will start with poses for two.

In any case, this practice has the advantage of favoring communication between the members. Keep in mind that it is essential that you warn if you feel pain, notice when you are going to change your position, and, ultimately, keep the other person informed of each step. Of course, in addition to communication and confidence, acro yoga serves to improve strength and flexibility.

It may seem complicated, but acro yoga for beginners is suitable for anyone who wants to learn. Before going on to talk about the postures, you must know that three people will always be necessary.


The main specificity of acroyoga is that you cannot practice it alone. It was created only for group activities. Each person has a specific role:

  • base – the basis of the structure, it lies on the floor and holds flyers;
  • flyer – hanging in the air, leaning on the base;
  • spotter – a person who insures flyers.

Reference! A flyer was given such a name for a reason. This word is translated from English as “pilot.” During the exercise, this person feels like he is floating in the air as if he is in zero gravity.

Acroyoga is considered one of the most impressive yoga practices. It’s a joy to do it yourself. And also, to watch how experienced couples “base flyers” are engaged is no less pleasure because their movements are mesmerizing; they are like a cosmic dance.

In acroyoga, each position has its name. Often there are names such as:

  • descent – the end of the exercise when the flyer descends to the floor;
  • calibration – balance regulation;
  • transition – change of asana;
  • twist – a cyclic transition from one rack to another without descent.

What Figures Are Necessary for Acro Yoga Practice?

When we see images about this discipline, only the base and the flyer appear. The base is the person who stays on the ground and who supports the flyer, which is the one that rises in the air. It is essential that this first figure transmits confidence to your partner. Likewise, the flyer has to learn to trust.

However, there is also the figure of the caregiver or observer. It is essential that you understand that you have to be careful when practicing acroyoga not to suffer damage. You will have to do each movement slowly and warm up first. However, it is also necessary for someone to coordinate both people from outside.

The caregiver is probably the most important person in this type of exercise. It will ensure that communication between the base and the flyer is fluid. It is also in your hands to always maintain safety in practice.

Now you know the most essential aspects of acroyoga. If you have decided to give this sport a try, try these acroyoga poses for beginners.

The History of Its Origin

According to canon history, acroyoga owes its origin to the acquaintance of yoga practitioner Jenny Sower-Kline with the acrobat Jason Niemer. This acquaintance took place in Los Angeles in 2003. Jenny and Jason tried to work out together, using elements of both disciplines.

The idea turned out to be successful, and a new type of gymnastics began to spread throughout the world. Already in 2004, the first “contact acro” hall (the original name of the new style) was opened in San Francisco, and in 2005 this discipline as a whole was formed and received the current name “acroyoga”.

What is Its Essence?

As already mentioned, only group lessons are possible in acrobatic yoga. In this practice, there are three roles, namely: base (base, base); pilot (flyer, flyer); support (spotter, spotter).

The participant in the role of the base lies on the floor during the lesson. It acts as a support for the pilot. The partner relies primarily on the participant’s hands and feet, but other support points are used.

The role of the pilot is most active. This participant is in the air, leaning on the base participant. His position is not static; he consistently performs a series of poses borrowed in part from classical yoga. The third participant, acting as a support (also called a belayer), is optional for experienced acroyogas, but it is simply necessary for beginners. First of all, he insures the pilot against falls.

Acroyoga includes a number of poses (or asanas, in the terminology of traditional yoga), which have certain names: “bird”, “corner”, “double plank”, etc. During the lesson, the pilot, relying on the base, can perform one asana, after which he can descend, i.e., stop exercising and get down on the floor.

More complex options are also possible. For example, a pilot performs several asanas, passing from one asana to another without leaving. In this case, the balance of the participants can be adjusted (the so-called “calibration”) and the cyclical repetition of two or more asanas without descending (this is called a “twist”). Massage may be used at the end of the session.

What Can You Do With Acroyoga?

The main difference between acroyoga and classical yoga lies in the classes’ paired nature, which necessitates the interaction of partners. In classical yoga, only inner work is practiced.

Did you know? With the ability to correctly build a balance, a person in a base’s role can withstand a pilot one and a half times heavier.

Who Are the Classes for?

People with certain character traits are suitable for practicing acroyoga. So, this practice does not tolerate fuss and excessive displays of emotionality. You need to give up your problems and focus on maintaining balance with your partner, smoothly changing asanas, overcoming the fear of making a mistake, and the fear of falling.

Important! The physical training of beginners does not play a unique role; in this practice’s arsenal, there are exercises available for them.

Benefit for Health

When exercising, a particular load falls on the spine and the muscles that support it. Thus, the back muscle corset is strengthened and many other muscle groups, especially on the legs and arms. An important factor is the work of the base with live weight and the use of unstable support by the pilot. All this allows you to develop coordination and use additional muscles. Acroyoga has borrowed many elements from Thai massage. This ancient practice, among other things, teaches how to touch a person properly, how to transmit to him the so-called. “Loving-kindness” (metta). In acroyoga, massage relaxes tired muscles and has an overall healing effect. Massage is especially useful in therapeutic flights.

Relationship Benefits

Roles in acroyoga are not tied to a person’s gender; anyone can act as a pilot or base. But by itself, it happened that the base is, most often, a man, and the pilot is a woman. Classes develop trust in each other, mutual understanding, the ability to feel a partner, and mutual responsibility. No wonder that this practice is recommended for married couples.


As with any exercise-related discipline, acro yoga is not available to everyone. It is not recommended to do this type of gymnastics for people with certain diseases of the spine, pregnant women, and hernia and other dangerous diseases.

Read also about the correct technique and benefits: shank prakshalana, simhasana and kapalabhati.

The Beauty of the Direction and Yourself in It

It is not without reason that Acroyoga attracts increased attention of photographers and video operators – the demonstration of asanas by experienced participants is a truly spectacular sight. Many adherents of this direction came to him after such shows.

For the participants themselves, a properly structured training process is a lot of pleasure. The instructors recommend not to take the process too seriously because what matters is not the ideal result, but the positive impressions of the participants. Painful sensations are not allowed, with a feeling of discomfort, the performance of asanas stops.

Poses Acroyoga for Beginners

1- Double Twisting Seated

We are going to start with a very simple pose before you move on to more complex movements. Both of you have to be in the sitting yoga posture, with one back supported by the other. This way, you will raise your arms until they are in a horizontal position and, intertwining them, you will join your hands’ palms. All you have to do is turn slowly to the right and then to the other side.

2- Feet to Shin

This position is not excessively difficult, but it does require balance on the part of the flyer. The point guard will have to bend her knees for the flyer to stand up on her shins. Then you will have to support your partner’s ankles and place your legs parallel to the ground.

In this position, it is advisable for the caregiver to support the flier’s hips, positioning himself behind not to fall.

3- Whale That Flies High

In this position, the base raises the legs and places the feet on the flyer’s back. Then he will grab your ankles while also lifting your feet, reaching the desired position.

We have to tell you that the flying head is somewhat exposed to a possible fall. That is why the caregiver will have to pay attention to avoid any harm.

4- Double Boat Pose

It is not too difficult, but it requires flexibility on the two people running it. You will have to sit facing the front with your knees bent and hold your hands with your arms forward in a horizontal position. Now comes the most complex part: joining your feet’ soles, you will have to raise your legs by raising them towards the ceiling.

5- Frontal Bird or Plane

They are two ways of calling the same position, which is the last one that we are going to talk about in this article. The base’s person has to stand on the floor, on a mat, and lift their legs with their knees slightly bent. The flyer stands where the base’s toes are and both people join hands.

Very important: the point guard must keep his shoulders close to the ground at all times. The next step will be to place your feet on the flyer’s hip and elevate it. To take the step, if you launch yourself with this position, it is essential that both of you feel confident. The last thing is that the flyer arches the back, raising the chest.

Acroyoga: 7 Exercises for Him and Her

Acroyoga is a yoga style that is gaining popularity today. It combines asanas and acrobatic elements. Since there are two involved in creating the pose, you need to trust each other. Acroyoga helps build strength and teaches balance.

The first documented demonstration of poses associated with Akroyoga took place in 1938. In a video from that year, the famous yogi Sri Tirumalai Krishnamacharya performs several elements with his daughter.

The term Akroyoga was first used in 2001 by Eugene Pocky and Jesse Goldberg. They brought together dance, acrobatics and yoga. This style was started by Jason Nemer and Jenny Klein in 2003.

If you want to learn and feel the features of the style for yourself – complete this complex. It will help warm up your entire body and establish contact between you and your partner.

Start with preparation: sit with your back straight and tune in, letting go of thoughts that are not related to the upcoming workout. Observe the breathing process. Hold each pose for a comfortable amount of time. Gradually increase the dwell time to 60-90 seconds.


He: works with his hands to break, holding the partner’s hands. Kicks the floor and tries to straighten the knees. To enhance the work, you can make tilts with the body with a small amplitude, working out the lumbar region.

She: keeps the stomach in good shape, slightly twisting the tailbone. Actively pulls the feet away from itself, draws in the knees, and changes legs in sync with breathing, turning the lower leg inward.

Double Pistol

Here, comparing each other’s strengths is the basis of the exercise. Holding hands for each other, push with your feet and arch your back, pushing your chest forward and turning your shoulders back. Everyone pushes with their foot off the floor and with their foot off the partner’s foot. Strive to straighten the legs that you push against each other.

Plank vs. Side Plank

He: gets into the Planck and strongly includes the press. The palms are located under the shoulders. Pushes off the floor with hands and feet. It is important to keep the body healthy to create solid support for the partner.

She: stands in the lateral Plank diagonally. If the supporting hand is on the partner’s right ankle, then the foot will be at the left shoulder level. First, both legs need to be placed on the partner’s back and, as a complication, raise the leg up. The body is perpendicular to the floor.

Table on table

He: puts feet and palms shoulder-width apart. The arms and legs are perpendicular to the floor. The belly pushes up continuously and keeps the muscles in good shape.

She: when the partner has steadily stood in a pose, she also builds a pose, placing her palms on the partner’s shoulder joints, and the feet on the hips at a comfortable level.

Seated bend with the weight

He: lies on the partner’s back so that the pelvis practically slides off the back.

She: in a fold, sitting holds the partner’s hands and pushes away from herself. The abdomen must lie on the hips, so a bending of the knees is allowed.

Double angle

He: rests on the feet and pulls the partner’s hands towards himself. To do this, bend your elbows and straighten your back, stretching out behind the crown.

She: in the traction created by the partner, she seeks to turn the pelvis forward so that the lower abdomen touches the floor first.


Find the most comfortable lying position on your back. The palms are facing up. Observe the breath, trying to lengthen it. Immerse yourself in relaxation. We recommend doing it for 5 minutes or more.

Acroyoga With Kids

Acroyoga – cumulative activities that include yoga, acrobatics, team-building exercises, as well as relaxation in the form of games and Thai massage. This type of yoga is considered to be more active than traditional hatha yoga. Many children cannot freeze in one position for a long time. Acroyoga allows you to move, fidget with each other, and play while you practice. All these activities create a unique atmosphere during classes.

The practice of acroyoga is based on tactile contact. Children learn how to properly hold each other’s hands, touch a partner, and climb onto each other’s backs without harming the spine. And also learn to insure a partner correctly. They satisfy their need for human warmth and give this warmth to their partner.

Children realize that pushing or poking a finger at someone is not good. And giving your hand as support or doing a light massage is excellent. It takes about 60 minutes of practice so that the children become friends and do not want to stop communicating, and then they went together to play on the playground, learn to negotiate with each other.

Final Word

You have already seen that acroyoga for beginners is suitable for anyone who wants to learn. You have to have patience and willpower. With enthusiasm and thanks to the caregiver’s help, you will surely be able to execute these postures without any problem.

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