Acroyoga Explained: 3 Foundational Acroyoga Poses

Acroyoga is a synergized blend of acrobatics and traditional Hatha or Vinyasa yoga. Partner work is a primary element of acroyoga, and there are three roles for yogis to serve: the base, the flyer, and the spotter. The base—or the acroyogi lying on the ground—is responsible for using their arms and legs to lift and balance their partner, the flyer, as they perform poses mid-air. A third yogi—the spotter—supports the flyer as necessary, helps them land safely, and gives the base and flyer tips on improving their form or technique. The base yogi may be stronger and sturdier than the flyer, but that isn’t always the case. Due to the synergistic nature of the poses, it is possible to fly someone heavier with relative ease.

There are a range of acroyoga poses and stretches in a typical acroyoga practice, including static poses like front bird, acrobatic flying, Icarian pops, inversions, therapeutic flying, and stretching.

Some of the key benefits of the practice include:

1. 1. Improved trust and communication: Trust and communication are two of the core principles of this practice. Communicating effectively with your partner while practicing acroyoga is essential for safety and peace of mind. One of the “magic words” of the practice is “down,” which the flyer uses once they are ready to come back down to the ground and reset for the next pose.
2. 2. A cultivated sense of play: Having fun and cultivating play in adulthood can be tricky for some, which is why it is a core principle of this practice. This type of yoga is about experimenting, working together, and playing around with the physical practice.
3. 3. A developed sense of community: The practice of acroyoga is community-oriented. Acroyoga classes traditionally begin with a circle ceremony to establish the group connection and open communication inherent in the practice. The group will celebrate partners when they enter more advanced poses or inversions.
4. 4. Therapeutic supported stretches: The gentle pressure and weight of another human being can help you ease into a pose much deeper than in solo practice. The encouragement that comes from your partner is also a defining benefit when it comes to therapeutic stretching.

You don’t have to be an acrobat to try acroyoga. Here are some tenets to consider before you start a session:

1. 1. Prioritize safety: Safety is a foundational consideration during the practice of acroyoga. Focus on your partner while listening to your body and communicating your feelings if you experience any discomfort.
2. 2. Warm up beforehand: It’s essential to warm up before launching into your session. Try some Vinyasa flow asanas to open up the body and prepare yourself to enter into practice with another person. Start slow and practice trust-building poses before trying inversions like handstands, therapeutic flying, and acrobatics.
3. 3. Relax and enjoy the session: You may find it challenging to relax and open up while working out with another person. The ability to enjoy the workout is one of the key elements of acroyoga and can unlock healing benefits for your mind, body, and soul.
4. 4. Communicate: You can build a foundation of safety and fun through communication with your partner. Where there is a potential risk, there must also be loving-kindness in the way you listen and speak to your partner in acroyoga. It is crucial to be assertive, direct, and sensitive to your partner’s feelings as you enter each pose.
5. 5. Experiment: The process of experimenting with a partner flow involves working through any fears and misconceptions around the practice and being willing to try something new. Your partner and your spotter are there to support you during this practice. With that in mind, let yourself try something new as long as you are practicing safely with a firm sense of trust and open communication with your partner.

Here are basic, foundational partner yoga poses to help you build trust with a partner before attempting more advanced acroyoga poses:

1. 1. Partner forward fold (lunar warm-up): This partner warm-up pose builds trust and helps you learn how to lean on one another for support. Both partners sit on the ground back to back with their legs out in front of them. Link arms and decide who will bend forward first and who will bend backward. Slowly and steadily, one partner should bend forward as the other partner comes into a backbend. The degree to which each partner can bend forward will determine the depth of the backbend the other partner can enjoy. Communicate comfort levels as you go and give each partner a chance to bend forward and back.
2. 2. Reverse hand-to-hand push-ups (warm-up): For this warm-up, the base lies on the ground with their knees up and soles of the feet on the floor. The flyer stands in front of the base yogi, and they interlock hands. Both practitioners keep their arms straight for a breath, and then the base bends their arms with elbows out. The flyer keeps their arms straight, allowing the bend in the base’s arms to lower them into a push-up. Ensure both practitioners link breath to movement, inhaling on the way down and exhaling on the way up while engaging your cores.
3. 3. Plank press: For this pose, the base lies on the ground, bending their knees, which should be a hips-width apart, and the flyer stands in front of the base yogi’s feet. The base yogi will then place their feet on the flyer’s hips. The flyer should extend their arms out at their sides and lean into the base’s feet, engaging their core muscles. This pose helps the base yogi prepare to handle the flyer’s weight as the partners move into the next advanced pose.

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