AcroYoga is a dynamic and joyful practice that combines yoga, acrobatics, and Thai massage. It’s a partner-based activity that builds trust, strength, flexibility, and connection. If you’re new to AcroYoga, starting with beginner-friendly poses can help you gain confidence and experience the magic of flying with a friend. Here are the top 10 AcroYoga poses perfect for beginners to try today!
1. Front Plank (Bird Pose)
Why it’s great: The front plank is a foundational pose where the flyer balances horizontally on the base’s feet while maintaining a strong core. It builds trust and balance.
How to try it: The base lies on their back and supports the flyer’s hips with their feet while holding the flyer’s hands for balance.
2. Throne Pose
Why it’s great: Throne Pose is a simple seated pose for the flyer supported by the base’s feet, perfect for beginners working on balance and alignment.
How to try it: The base lies down and places their feet flat on the flyer’s sit bones while holding hands to stabilize.
3. Bird on Hands
Why it’s great: This pose encourages flyers to engage their core while balancing on the base’s hands, strengthening both partners.
How to try it: The base sits cross-legged and holds the flyer’s hands, who balances with feet on the base’s hands.
4. Supported Backbend
Why it’s great: This pose gently stretches the flyer’s chest and spine while building trust as the base supports them.
How to try it: The flyer leans back supported by the base’s feet on their lower back, while the base holds the flyer’s hands.
5. Double Plank
Why it’s great: Double plank is a challenging yet beginner-accessible pose that builds core and arm strength.
How to try it: The base holds a front plank position on the ground, supporting the flyer who also holds a plank on the base’s feet.
6. Star Pose
Why it’s great: Star Pose improves balance and body awareness for the flyer, and strength for the base.
How to try it: The base lies down with feet on the flyer’s hips, while the flyer extends arms and legs wide, forming a “star.”
7. Foot to Hand Balance
Why it’s great: This pose helps both partners practice coordination and trust.
How to try it: The base lies down and supports the flyer’s hips with their feet, holding one hand while the flyer balances one foot on the base’s hand.
8. L-Basing
Why it’s great: L-Basing is an entry-level position that builds a solid foundation for more complex AcroYoga moves.
How to try it: The base sits with legs bent in an “L” shape and supports the flyer’s hips while the flyer balances.
9. Bird on Foot
Why it’s great: This pose develops strength and balance for both partners in a fun way.
How to try it: The flyer stands on the base’s foot while the base holds the flyer’s hands for support.
10. Throne to Front Plank Transition
Why it’s great: This flowing movement develops fluidity, trust, and balance.
How to try it: From throne pose, the flyer slowly extends forward into front plank while the base supports the movement.
Tips for Beginners Trying AcroYoga
- Communicate clearly: Always talk with your partner before and during poses.
- Warm up properly: Stretch and prepare your muscles to prevent injuries.
- Use a spotter: Especially when trying new poses, have a third person help ensure safety.
- Start slow: Master basics before progressing to advanced moves.
- Have fun: Enjoy the connection and playfulness AcroYoga brings.
Final Thoughts
AcroYoga is an exciting journey that enhances physical fitness, trust, and connection between partners. Starting with these beginner-friendly poses sets you on the right path to exploring more complex and rewarding AcroYoga flows. Grab a friend, practice safely, and soar into your AcroYoga adventure today!