AcroYoga has become my favorite activity that I enjoy every time I practice. The blend of acrobatics and yoga creates a fun, engaging way to connect and play with others.
What I love most about AcroYoga is that it not only involves physical movement and challenging skills but also fosters trust, enhances communication, and increases body awareness for both me and my partner.
In this blog, I’m excited to share the 5 Beginner-Friendly AcroYoga Poses That Everyone Can Try along with essential tips to help you get started!
Bird is one of the foundational poses in AcroYoga L-Basing. To me, Bird is where stability, awareness, and small technical tips come into play for both the base and the flyer. What I mean is, the pose is truly simple, but there are so many tips and techniques you can learn from it before advancing to other poses, especially for beginners. I’ve taught this pose hundreds of times and still enjoy the success that comes with mastering this basic move!
L-Basing ‘Bird’ is a pose where the flyer performs the Superman pose on the base’s feet.
The Entry:
1. The flyer stands closer to the base’s hips with arms stretched down in front (like in a plank position) and fingers pointing forward.
2. The flyer slightly leans forward with their hips while keeping their chest lifted in the Superman pose. Wait.
3. The base slowly lowers the flyer by bending their knees to their chest; once the flyer’s weight is on top, they can connect hands and then extend their legs.
The Pose & Variations:
To stay in the pose, the base should keep their legs at a 90-degree angle (or as close as possible) and slowly press into their toes to provide stability for the flyer. The flyer should keep their thighs engaged, lift their chest, and let go of their hands.
For a variation, the flyer can alternate legs by bending one knee at a time, and their hands can play around.
The Exit:
1. The base and flyer connect hands again.
2. The base lowers the flyer back to the ground where they started.
Back Bird is simply an elegance backhanding poses. It’s quiet challenging for trust in the inverted position.
L-basing ‘Back Bird’ is a pose where the flyer performs a backbend on the base’s feet.
Tips for Flyers: To come into the back-bending pose, make sure you stand close enough to grab the base’s ankles as you lean back into the backbend. This way, you’ll feel more safe when leaning back. Gently tuck one knee to support your lower back. Once you’re stable, reach your arms overhead or alongside your torso for the pose.
Tips for the Base: Provide trust and stability by supporting the flyer’s shoulders during the entry. Relax your toes to avoid putting pressure on the flyer’s lower back.
Try this exit: One of my favorite exits from Back Bird is transitioning into a back walkover—from an arched back to a handstand, and then landing on my feet.
Tips for Flyers: Remember, performing this pose requires coordination of your core stability before focusing on leg and hip flexor flexibility. Make sure to wait for the base to position you before rushing into the pose. Communicate with your base if you need adjustments, and move slowly.
Tips for the Base: Extending the legs to a straight position can be quite a challenge. For safety, keep your hands up in case your flyer falls back into the backbend.
Do you think the boat pose is more stable on flat ground? You might find a more comfortable seat up in the air!
Tips for Flyers: Jump with your hips up while maintaining connection through your arms!
Tips for Bases: There’s no need to lower your feet too much; this way, you can stay in control while supporting the flyer (of course, the flyer has to put in some work too—jump! Butt up! Hehe!)
Variations: Star demands core strength and body control, which I absolutely love! Once you’ve mastered body awareness in this pose, it opens the door to advanced variations like Free Star or Needle on Feet. I enjoy the challenge of diving into Star by jumping up and landing with my shoulders on the base’s feet.
Tips for Flyers: Stand on your base’s hands while being slightly on your tiptoes! Keep your core engaged and avoid sinking your heels down.
Tips for Bases: It’s all about grip and arm strength while engaging your core! I love the simplicity of stepping into this pose in L-basing.
Variations: I appreciate the versatility of the entries, such as transitioning into Foot to Hand from Reverse Bird or Star. Learning how to remain tight while relaxed has been a rewarding challenge for me.
No two AcroYoga pairs are the same—different sizes, weights, and body types require adjustments and adaptations. Communication is key in every pose! Always talk with your partner, ensure you understand each other’s needs, and have a spotter if you’re new to a pose or practicing something advanced. AcroYoga is as much about technique as it is about connection.
These five poses are the ones I come back to again and again, as they’ve taught me so much about body awareness, and oh… there’s always more to learn! I hope you enjoy reading and maybe even give them a try sometime?!
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