Acro Yoga For Beginners

Acro yoga is a beautiful and dynamic form of exercise that involves a partnership between two people. With one person acting as a base and the other as a flyer. Together, they create a flow of movement, balance, and trust that is both challenging and exhilarating.

Whether you’re a seasoned yogi looking to take your practice to new heights. Or a complete beginner seeking a fun and unique way to connect with others, acro yoga has something to offer everyone.

So, let’s explore the benefits, beginner poses, and important precautions to get you started on this exciting journey towards freedom and self-discovery.

Acroyoga Video

How to Master the Acroyoga Pose

Mastering Acro Yoga poses requires practice, trust, and communication between the base and the flyer.

Here are some tips:

  • Start with a Spotter: A spotter can help prevent falls and provide feedback on your form.
  • Warm-Up: Always warm up before practicing Acro Yoga to prepare your muscles and joints.
  • Practice Regularly: Like any physical activity, the more you practice, the better you’ll get.
  • Attend Workshops or Classes: Learning from experienced Acro Yoga practitioners can be very beneficial.
  • Communication is Key: Always communicate with your partner. If something feels uncomfortable or if you need to rest, let your partner know.

The Benefits of Acro Yoga Poses

Acro Yoga poses offer numerous benefits, including:

  • Strength Building: Acro Yoga poses require you to use your whole body, which helps build strength and flexibility.
  • Improved Balance: Balancing another person requires a lot of stability and control, which can improve your balance over time.
  • Trust and Communication: Practicing with a partner can enhance your communication skills and help build trust.
  • Stress Relief: Like traditional yoga, it can help reduce stress and promote relaxation.
  • Fun: Last but not least, it is fun! It’s a playful way to exercise and try something new.

Acroyoga Beginner Poses

Top 5 Acro Yoga Poses for Beginners

Bird Pose: This is the most basic pose. The base lies on their back with their legs up. The flyer is balanced on the base’s feet, facing upwards with their arms out like a bird.

Throne Pose: In this pose, the base’s feet are on the flyer’s hips, and the flyer sits as if on a throne, with their legs bent and feet pointing downwards.

Folded Leaf Pose: The flyer hangs in a forward fold, supported by the base’s feet on their hip crease. This pose allows the flyer to experience a deep stretch in their back.

Plank on Plank Pose: Both the base and the flyer form a plank pose, with the flyer’s hands on the base’s ankles and their feet on the base’s hands.

Star Pose: The flyer balances on the base’s feet, facing downwards in a handstand-like position. The base holds the flyer’s hands for support.

Remember to always practice these poses with a spotter or a certified teacher to ensure safety and proper alignment.

Now that you have an idea of some beginner poses, let’s discuss the potential contraindications and precautions you should be aware of.

Acrobatics contraindications

To help you better understand the contraindications in acro yoga. Here is a table outlining some common poses and the areas of the body they may stress.

It is important to note that this is not an exhaustive list. It is always recommended to consult with a qualified instructor or healthcare professional if you have any concerns or pre-existing conditions.

Pose Body Area Stressed
Bases Hands Wrists, Shoulders, Back
Flyers Shoulders, Neck, Back
Bases Feet Ankles, Knees, Hips
Bases Neck Neck, Shoulders, Back

Understanding these contraindications can help you make informed decisions. About which poses to try and which ones to avoid based on your individual circumstances.

By being aware of your body’s limitations and taking necessary precautions, you can safely explore the world of acro yoga. And experience the many physical and emotional benefits it has to offer. Now, let’s move on to the next section about preparatory poses to further enhance your yoga journey.

acro yoga / Canva

Partner Yoga Preparatory

Acro yoga, created by Jason Nemer and Jenny Sauer-Klein. It combines the elements of yoga, acrobatics, and Thai massage. It creates a unique practice that requires trust, communication, and teamwork between the base and flyer.

To start, it’s important to warm up properly by stretching and loosening up the body. This can be done by performing simple yoga poses. Like downward dog, cat-cow, and child’s pose. These stretches help to prepare the body for the bending, twisting, and balancing movements that are characteristic of this type of yoga.

Once warmed up, it’s helpful to practice some basic positions in a standing position.

It’s important to communicate and trust each other throughout the practice, as this is crucial for maintaining safety and stability.

By taking these precautions and listening to our bodies, we can ensure a safe and enjoyable yoga practice. That allows us to explore our freedom and push our boundaries.

acrobatic yoga / Canva

Acroyoga Poses Precautions & Contraindications

Take a moment to consider your physical limitations and consult with a healthcare professional if you have any medical conditions or concerns before starting.

One important precaution to keep in mind is the potential strain on your ankles. Acro yoga often involves contact with the ground. Whether you’re the base or the flyer. The flyers rely on the base’s stability.

If the base’s ankles are weak or unstable, it can increase the risk of injury. It’s crucial to strengthen and stabilize your ankles before attempting any Acro yoga poses.

Another precaution to consider is the amount of lean and pressure placed on your body when your partner is inverted and supported. This can put a significant amount of strain on your spine and neck. So it’s vital to have a strong core and proper alignment to protect these areas.

When practicing, it’s also essential to be aware of any contraindications specific to your body. Some people may have limitations in certain poses due to previous injuries or medical conditions.

For example, if you have a shoulder injury, you may need to modify or avoid poses that put pressure on your shoulders. It’s always best to listen to your body and work within your limits to prevent any further injuries.

Additionally, it’s important to note that there are different schools of Acroyoga. Each may have their own set of precautions and contraindications.

Make sure to familiarize yourself with the guidelines of the specific yoga school you’re practicing with to ensure a safe and enjoyable experience.

Frequently Asked Questions

What is Acro yoga?

It is a physical practice that combines yoga, acrobatics, and Thai massage, promoting fitness, flexibility, and teamwork.

Do I need prior experience to start Acroyoga?

While prior experience in yoga or acrobatics can be helpful, it’s not necessary to start with. Beginners are often guided through basic postures and transitions.

Is Acroyoga safe?

It’s is generally safe when practiced with proper guidance and precautions, including the use of a spotter to prevent falls and injuries.

Can I practice Acro yoga alone?

The asana is typically practiced in pairs or groups. But there are solo exercises you can do to build strength and flexibility for partner work.

What should I wear for an Acroyoga class?

Comfortable, form-fitting clothing that allows for a full range of motion is recommended for the classes.

How often should I practice Acro yoga?

The frequency of practice can vary based on individual fitness levels and goals. But a regular practice of 2-3 times per week is often suggested for steady progress.

Can children practice Acroyoga?

Yes, children can practice under adult supervision, and it can be a fun way for them to develop physical skills and confidence.

Do I need special equipment for Acro yoga?

No special equipment is needed. Though a yoga mat and potentially some cushions for safety can be useful.

yoga acrobatic / Canva


AcroYoga is a fun, creative workout blending yoga, acrobatics, and Thai massage. You need solid core strength, balance, and flexibility. Also crucial – a strong bond with your partner.

One person is the base, providing support. The other is the flyer, performing balances and movements. The base uses hands, feet, or other body parts to stabilize the flyer. The flyer engages their core and limbs to nail the poses.

There are beginner-friendly poses like Front Bird and Folded Leaf. More advanced ones include High-Flying Whale and handstands. With practice, you can progress to the tougher moves.

It takes coordination and trust to master AcroYoga. The practice builds strength, especially in the core, arms, and legs. It also enhances flexibility. The Thai massage aspects make it therapeutic. Your body gets an intense, deep stretch.

AcroYoga’s popularity is rising globally. Major organizations like AcroYoga International offer workshops and online courses. Skilled teachers have emerged as leaders.

Safety matters. Supporting another’s body weight midair requires proper technique. Communication is key.

The base needs a sturdy foundation, keeping arms straight. This effectively supports the flyer. The flyer stays engaged, maintaining contact for stability.

AcroYoga fuses yoga with circus arts. It brings in acrobatics and cheerleading. The practice allows artistic expression through unique yoga poses.

In summary, AcroYoga blends yoga, acrobatics, and Thai massage. A base and flyer do poses together requiring strength, balance, and coordination. With practice, it becomes a rewarding way to enhance yoga and connect.

Beginner Acroyoga / Canva
Beginner Acroyoga