Are you looking for a new way to challenge your yoga practice? Acro Yoga might be the perfect fit for you. With this Acro Yoga Beginner guide you will discover how combining elements of yoga, acrobatics, and Thai massage, Acro Yoga is a fun and playful way to build strength, flexibility, and trust with a partner.
If you’re new to Acro Yoga, it can be intimidating to know where to start. But fear not! With the right guidance and a willingness to try, anyone can learn the basics of Acro Yoga. In this article, we’ll cover everything you need to know to get started with Acro Yoga, including what it is, the benefits of practicing, and the most popular poses for beginners. So grab a partner and let’s get started!
Table of Contents
What is Acro Yoga?
Acro Yoga is a unique practice that combines the principles of yoga, acrobatics, and therapeutic healing. It is a partner-based practice that involves two or more people working together to perform various poses and movements. Acro Yoga is not just a physical practice but also emphasizes communication, trust, and connection between partners.
In Acro Yoga, one partner acts as the base, while the other partner – the flyer – performs various poses and movements on top of them. The base provides support and stability, while the flyer performs various acrobatic movements such as flips, twists, and turns. The practice also involves a spotter, who ensures the safety of the flyer and base.
Acro Yoga is not just a physical practice but also has therapeutic benefits. It helps in improving balance, flexibility, and strength, like other types of yoga. Acro Yoga is also used as inversion therapy, which is known to have many health benefits.
Before starting an Acro Yoga practice, it is essential to warm up the body and mind. Warming up helps in preventing injuries and prepares the body for physical practice. It is also important to focus on concentration and self-discovery during the practice to get the most out of it.
Acro Yoga is not just a physical practice but also a community-based practice. It emphasizes communication, trust, and connection between partners. Many workshops and events are held worldwide to promote the practice and bring people together.
Key Players in Acro Yoga
Acro Yoga is a partner-based practice that requires three key players: bases, flyers, and spotters. Each player has a specific role to play in ensuring a safe and enjoyable practice.
Bases
Bases are the foundation of Acro Yoga. They are responsible for creating a stable and secure base for the flyer to perform various poses. Bases need to have a strong core and legs to support the weight of the flyer. They also need to have good communication skills to ensure that the flyer feels comfortable and safe.
Some of the most famous bases in Acro Yoga include Jason Nemer and Jenny Sauer-Klein, who founded Acro Yoga International in 2003. T. Krishnamacharya, the father of modern yoga, is also credited with developing many of the foundational poses used in Acro Yoga.
Flyers
Flyers are the ones who perform various poses and movements while being lifted and supported by the base. They need to have a good sense of balance and body awareness to maintain their position in the air. Flyers also need to have trust in their base and good communication skills to ensure that they feel comfortable and safe.
Benjamin Marantz and Euguen Poku are two famous flyers in the Acro Yoga community. They are known for their grace and fluidity in movement.
Spotters
Spotters are responsible for ensuring the safety of the base and flyer during the practice. They need to have a good understanding of the poses being performed and be ready to intervene if anything goes wrong. Spotters also need to have good communication skills to ensure that they can quickly and effectively communicate with the base and flyer.
Jessie Goldberg is a well-known spotter in the Acro Yoga community. She is known for her ability to quickly and effectively intervene if anything goes wrong during the practice.
Getting Started with Acro Yoga
How to Start Learning Acro Yoga
If you’re new to Acro Yoga, it’s best to start with a qualified teacher who can guide you through the basics. Look for a local studio or teacher who offers beginner classes. You can also find online tutorials and videos, but it’s important to have a trained teacher to ensure proper form and safety.
Before you start practicing, make sure to warm up your body with some light stretching and movement. It’s also important to assess your own physical abilities and limitations to ensure you don’t push yourself too far and risk injury.
Recommendations for Beginners
As a beginner, it’s important to start with simple poses and gradually work your way up to more advanced poses. Here are a few recommendations for beginners:
- Start with L-basing poses, such as the bird or the throne. L-basing poses are those where the base lies on their back with their legs extended up in the air to support the flyer.
- Focus on building trust and communication with your partner.
- Always practice with a spotter for safety.
- Don’t push yourself too hard and listen to your body.
- Take breaks as needed and stay hydrated.
Remember, Acro Yoga is a fun and challenging practice that requires patience and dedication. With the right mindset and guidance, you can learn to fly and soar to new heights.
The Benefits of Practicing Acro Yoga
Acro Yoga is not only a fun and exciting practice but also an excellent way to improve your physical and mental health. Here are some of the benefits you can expect from practicing Acro Yoga:
Improves Physical Strength and Flexibility
Acro Yoga combines the practices of yoga and acrobatics, making it an excellent way to build strength and flexibility. As a base, you will need to develop your core and upper body strength to support your partner, while as a flyer, you will need to engage your core and leg muscles to maintain balance in the air. The practice also involves various stretches and poses that help improve flexibility and mobility.
Enhances Balance and Coordination
Acro Yoga requires a lot of balance and coordination between partners. As a base, you will need to maintain a stable foundation, while as a flyer, you will need to find and maintain balance in various positions. The practice helps improve your proprioception, which is your body’s ability to sense its position and movement in space.
Builds Trust and Communication
Acro Yoga is a partner practice that requires trust and communication between partners. As a base, you will need to trust your flyer to follow your cues and movements, while as a flyer, you will need to trust your base to support and guide you. The practice helps build a deeper connection and understanding between partners, which can also translate into your personal and professional relationships.
Reduces Stress and Anxiety
Acro Yoga involves various breathing techniques and meditation practices that help reduce stress and anxiety. The practice helps activate your parasympathetic nervous system, which is responsible for the “rest and digest” response in your body. The practice can also help improve your mood and overall sense of well-being.
Promotes Creativity and Playfulness
Acro Yoga is a playful and creative practice that encourages you to step out of your comfort zone and try new things. The practice helps you tap into your inner child and explore movement and play in a safe and supportive environment.
5 Popular Acro Yoga Poses (Ordered by Difficulty)
Here are some of the most popular acro yoga poses, ordered by difficulty:
Front Bird Pose
- Difficulty: Easy
- Instructions: This pose is a great starting point for beginners. In this pose, the base lies on their back with their knees bent and feet flat on the ground. The flyer stands facing the base and places their hands on the base’s hands. The base then lifts their legs and the flyer steps onto the base’s feet, extending their legs and arms out in front of them. This pose requires balance and trust between the base and the flyer.
Back Bird Pose
- Difficulty: Easy
- Instructions: This pose is similar to the front bird pose, but the flyer is facing away from the base. The base lies on their back with their knees bent and feet flat on the ground. The flyer stands facing away from the base and places their hands on the base’s ankles. The base then lifts their legs and the flyer steps onto the base’s feet, extending their legs and arms out behind them. This pose requires even more trust and communication between the base and the flyer.
Throne Pose
- Difficulty: Medium
- Instructions: The base sits on the ground with their legs bent and feet flat on the ground. The flyer sits on the base’s feet facing the base and places their hands on the base’s shoulders. The base then lifts the flyer up, supporting their weight with their hands on the flyer’s hips. This pose requires strength and balance from the base and trust and communication from the flyer.
Folded Leaf Pose
- Difficulty: Medium
- Instructions: This pose is a variation of the throne pose. In this pose, the base extends their legs out in front of them, and the flyer folds forward, placing their hands on the base’s feet. The base then lifts the flyer up, supporting their weight with their hands on the flyer’s hips. This pose requires even more strength and balance from the base and flexibility from the flyer.
Foot-to-Hand Pose
- Difficulty: Hard
- Instructions: This pose is one of the most challenging acro yoga poses. In this pose, the flyer stands facing the base and places one foot on the base’s hand. The base then lifts the flyer up, supporting their weight with their hand. The flyer then extends their other leg out in front of them. This pose requires a lot of strength and balance from both the base and the flyer, as well as trust and communication.
These are just a few of the most popular acro yoga poses, ordered by difficulty. As you progress in your practice, you can try more challenging poses and sequences. Remember to always practice with a partner you trust, communicate clearly, and have fun!
Advanced Acro Yoga Poses
If you’ve been practicing acro yoga for a while and are ready to take your practice to the next level, here are some advanced poses to try. Remember to always practice with a spotter and communicate with your partner throughout the practice.
Front Bird Variations
Once you’ve mastered the basic Front Bird pose, you can try some variations to challenge your balance and strength:
- One-Legged Front Bird: In this variation, the flyer lifts one leg up while balancing on the other leg and the base’s feet.
- Flying Pigeon: This variation involves the flyer bringing one leg behind them and bending their knee, while the base supports them with their hands.
- Reverse Front Bird: In this variation, the flyer faces away from the base and holds onto their hands while standing on their feet.
Inverted Poses
Inverted poses in acro yoga involve the flyer being upside down or in a handstand position while being supported by the base. These poses require a lot of strength and balance, so make sure to practice them with caution:
- Handstand on Hands: In this pose, the flyer balances in a handstand position on the base’s hands while the base supports their hips.
- Shoulder Stand: This pose involves the flyer being lifted up into a shoulder stand position while the base supports their hips and legs.
Partner Flow
Partner flow in acro yoga involves a continuous flow of poses and movements between the base and flyer. These sequences require trust, communication, and coordination between partners.
- Washing Machine: This partner flow involves a series of poses that flow together in a circular motion, such as Star, Side Star, Foot to Hand, and Reverse Foot to Hand.
- Ninja Star: In this partner flow, the flyer jumps from one foot to the other on the base’s feet while transitioning through different poses.
Remember to always practice with caution and communicate with your partner throughout your practice. With practice and patience, you can master these advanced acro yoga poses and take your practice to the next level.
Acro Yoga for Therapeutic Purposes
Acro Yoga is not just about acrobatics and physical fitness. It can also be used for therapeutic purposes that promote healing and relaxation. Here are some ways Acro Yoga can be used therapeutically:
Therapeutic Flying
Therapeutic Flying is a technique in Acro Yoga that involves the base supporting the flyer’s body weight while the flyer relaxes and allows themselves to be moved into different positions. This technique can help relieve tension in the body, increase flexibility, and improve circulation. It can also help release emotional stress and promote relaxation.
Thai Massage
Thai Massage is a form of bodywork that combines yoga, acupressure, and massage techniques. In Acro Yoga, Thai Massage is used to help release tension and promote relaxation in the body. The base uses their feet, hands, and body to apply pressure to the flyer’s body, helping to stretch and release tight muscles.
Acrosage
Acrosage is a combination of Acro Yoga and massage therapy. It involves the flyer lying on a massage table while the base uses Acro Yoga techniques to stretch and massage the flyer’s body. This technique can help improve flexibility, increase muscle strength, and promote relaxation.
Acro Yoga can be a powerful tool for promoting healing and relaxation in the body. By incorporating techniques such as Therapeutic Flying, Thai Massage, and Acrosage, you can help release tension, improve flexibility, and promote overall well-being.
Congratulations! You have completed the Acro Yoga Beginner Guide! You should now have a good understanding of what acro yoga is, how it works, and how it can benefit you. We hope this Acro Yoga beginner guide has inspired you to try acro yoga and that you continue to explore this exciting practice.
If you want to explore Acro Yoga further, you should check our article The Best 3 Person Yoga Poses, where we explore the best 3-person yoga poses – easy and challenging – so that you can decide depending on your level – that will help to strengthen your body while connecting with others.
Remember, the most important thing is to have fun and enjoy the journey!
