What is Acroyoga? Start with these 4 Poses if you want to try Acroyoga

Acroyoga is a physical exercise that combines yoga and acrobatics (sometimes spelled Acro-Yoga or Acro Yoga).

Acroyoga includes a variety of (mainly recreational) partner and group acrobatics including at least one lift.

As a result, it incorporates aspects from acrobatic dance, cheerleading, and circus arts traditions.

Instructions for an Acroyoga Pose

BIRD Pose

The bird position is an excellent acroyoga pose for beginners.

Many people certainly tried the pose without labeling it acroyoga when they were young and their parents pulled them up on their feet to act like they were flying (at least, that's a recall from my youth).

STEP-BY-STEP INSTRUCTIONS FOR BIRD POSE

Step 1

• Base: Begin by lying on your back and elevating both legs into the air. Arms should be at your sides.
• Flyer: Position yourself behind the base's hips.

You should be so close that the base's fingertips can touch your toes.

• Spotter: Take a wide stance and bend your knees to one side of the base.

Step 2:

• Base: Spread your fingers out to the sides while straightening your arms in the air.

Place your feet parallel on the flyer's hips to connect the pad of your foot to the flyer's hip bone.

• Flyer: Extend your arms out in front of you, thumbs pointing in the same direction and remaining fingertips pointing forward.
• Spotter: Place one hand on either side of the flyer's hips, thumbs pointing back and fingers pointing forward.

Cross one arm over the low back of the flyer.

Maintain a safe distance from the flyer without touching it.

Step 3

• Base: Bend your knees to shift the weight of the flyers over you.

Extend your hands when they are close enough to touch the flyer.

• Flyer: Keep your shape by leaning against the base's foot.

Clasp hands with the base when you're close enough to touch them without bending at the hip.

• Spotter: Maintain your distance and track the flyer's hips with your hands.

If the flyer appears to be about to fall, be ready to grab their hips and either support or bring them back down.

Step 4

• Base: Start by straightening your legs and flexing your ankles.

Drive your heels into the flyer's hips in particular to raise them into the air.

Keep your feet over your hips and your arms straight in a bone-stacked stance.

• Flyer: Hold your plank stance with your hands directly below your shoulders.

Arms should be kept straight.

• Spotter: Always keep your hands around the flyer's hips.

Maintaining a safe distance from the base and being ready to seize the flyer if something goes wrong.

Step 5

To exit the bird pose, do the following:

• Base: Raise the flyer's torso and bring their feet to the ground by bending their knees and pointing their toes.
• Flyer: Maintain your plank position and release your grip on the base's hands as soon as your feet touch the ground.
• Spotter: Keep spotting close to the flyer's hips until he or she is standing on the ground.

THRONE POSE

Although throne posture is more difficult, it is still one of the most basic acroyoga poses for beginners.

It is fantastic for the person flying because they have their hands free and are sitting rather securely in this posture (at least with practice they do).

STEP BY STEP INSTRUCTIONS FOR THE THRONE POSE

Step 1

• Base: With your feet on the inside thighs of the flyer, slightly bend your knees so that your toes are where the inseam of a pair of jeans would be.

I should shake hands with the flier.

• Flyer: Squat with broad legs and stand just behind the hips of the base.

Stoop forward to link your hands to the base.

Step 2

• Base: After waiting for the flyer to tilt forward, straighten your legs.

Keep your arms straight to support the flyer's upper torso.

• Flyer: Lean forward with your body to pour weight into the hands of the base.

Tuck your knees up close to your chest when you feel the base's feet pressing up into your thighs.

• Spotter: Stand close to one side of the base's hips and place your hands near the flyer's hips without touching them.

If something goes wrong and the flyer begins to fall, grip their hips.

Step 3

• Base: Bend your knees while keeping your arms straight to lift the flyer's torso upright.

• Flyer: Cross your shins over the base's shins and wrap your feet over them to hold your position.

• Spotter: Stay close by and be ready to seize and support the flyer if anything goes wrong.

STEP 4

• Base: Straighten your legs and release the flyer's hands.

• Flyer: Maintain a straight back and let go of the base's hands.

• Spotter: Be ready to intercept a probable fall and safely lower the flyer back to the ground.

Continue spotting until the flyer has safely landed again.

Step 5

To exit the THRONE pose, do the following:

• Base: Kneel on the ground and hold hands with the flier.

Flex your knees and cross them back over your hips to set the flyer down.

• Flyer: Release the shackles on your ankles, then return your feet to the ground.

• Spotter: Keep spotting close to the flyer's hips until he or she is standing on the ground.