What is AcroYoga | 12 Easy AcroYoga Poses for Beginners

AcroYoga Poses

Are you interested in making your yoga routine more enjoyable and exciting or strengthening your relationship with your companion?

If not, why don’t you attempt AcroYoga?

This unique form of yoga is rapidly becoming well-known all over the globe. Today, it’s not uncommon to find acro-yogis on the beach or in the park, and increasing numbers of acro-yoga classes are popping up worldwide.

If you’re thinking of what you can do to practice yoga with your friend or partner and you’re looking for simple AcroYoga poses for beginners that you can take on, you’ve come to the right place.

In this article, we will share 12 AcroYoga poses for beginners and tips to enjoy a safe and secure practice.

What Is AcroYoga?

The name implies that AcroYoga combines Acrobatics and Yoga, where two or more people create stunning figures by lifting their bodies off the ground. 

It requires balance, flexibility, strength, and confidence.

It’s an excellent method to build strong bonds between practitioners. Physical contact, mutual support, continuous communication, and a deep understanding of body signals exists in this yoga. 

AcroYoga Poses for Beginners

  • Front Bird Pose

Front Bird is an excellent AcroYoga pose for beginners since yoga practitioners are more stable when their hands are closed and their hips and shoulders stack to build a solid base. The transition to this posture is an excellent practice for flyers to keep their bodies active and to develop the ability to balance the flyer.


  • The flyer starts facing the base, which is located at the rear of the mat.
  • The base puts their feet directly on the hips of the flyer. Should the base have tight hamstrings, they can put a blanket or bolster underneath their hips to allow the base more flexibility when you practice.
  • The flyer’s hands are joined to the base, then slightly leaned forward to transfer their weight onto the base’s feet.
  • Please make sure the flyer is keeping their entire body engaged.
  • For this Pose, the base gradually bends its knees so that the feet of the flyer can be in contact with the mat.
  • Plank on Plank

Plank On Plank is a fantastic AcroYoga pose for beginners. It wil help you to become familiar with your partner and help build core and arm strength.


The body will then move towards Plank Pose, with their arms straight, their core engaged, and their shoulders stacked across their wrists. 

The palms should press firmly into the floor, and their fingers spread.

The flyer will then move their hands towards the base’s calves or ankles, holding them. 

They’ll take one foot and place it on one shoulder and place the other one onto one shoulder. The feet can be tied to the shoulder of the base (or extend beyond the shoulders if the player is on the higher side). 

The flyer could tuck their feet and place them on the shoulder blades of the base as much as they can.

  • Folded Leaf Pose

Folded leaf pose is an excellent yoga-like flying posture that can be performed straight. It is a superb spine stretch for the flyer.

Beginning with the front plank position, the feet turn outwards, creating a V shape on the hips of the flyer. This lets the flyer move forward with no fear of falling. 

When the base is focused on stabilizing their legs, they gradually move their elbows forward to allow the flyer to fold forward.

Both yogis drop their hands, and then the base lowers their hands to the ground while the flyer lets their hands hang over the hips of the base. 

The flyer could also be held gently on the neck of the base to get an extended stretch in the arms and side of the body.

  • Front Plank

Front Plank takes Plank Press further, ensuring the flyer can fully rise off the ground.


Start with the Plank Press by pressing the feet of the base into the hips of the flyer. 

The flyer should move forward and grab his base’s arms. Both arms of the yogis should be straight.

The base will flex their knees to their chests as the flyer presses down into the ground, ready for the takeoff. The base will stretch their legs straight when the flyer is lifted off and keep their feet above their hips. 

Both partners should be able to hold hands to support each other. The participant must keep their core firmly engaged while they move their legs forward and point forward with their toes.

  • High-Flying Whale Pose

With its high-flying stance, the whale pose provides shoulders and chest openings for the flyer, while the base helps build the whole body’s strength.

The bases are from the spot with its backs to the ground and feet elevated. The flyer sits near the head of the base and wraps their feet over their ears.

The base grasps the flyer’s ankles before extending their legs toward their head and placing feet upon the base’s upper back. 

The flyer can engage their entire body while leaning into the base’s feet.

The base holds the flyer’s weight with its feet, and the flyer gradually lifts the feet off the ground and allows the flyer to turn into a backbend. After that, the flyer can raise their arms above them.

  • Back Bird

Big feet and butts are a must in this posture.

To change into this pose, the base begins in the posture of standing on their feet. The person in front can turn their backs towards the rear to the legs on top of them. The base bends its knees while the top lays its butts in the cradle feet of the base.

The arms of the person in front extend back, palms facing out so that the base can grasp the hands. 

The person in front leans back while the base straightens their legs, lifting the partner to fly. The top person straightens their left leg, bending the right knee to bring it upwards. The top person is stretched to a semi-back bend, and then the base releases the hands to allow the top to extend the arms to fly.

This is an excellent union of strength, balance, and flexibility. For the taller person, it stretches the entire front of the body while strengthening the back part. 

The base strengthens the legs, arms, and core.

Must have a spotter nearby to prevent injuries and ensure the proper structure.

  • Fish on a Rock

Fish on the Rock is more than a restorative AcroYoga pose for beginners.


The base will move to Child’s Pose, with their hands spread to the side and their knees extended to the sides as they rest their foreheads on the floor. 

The flyer then lies down on the back on the top of the base so that its back arches over the back of the base to create an excellent, long stretch. 

The flyer can move their legs forward and allow their arms to stretch over their sides to go into the posture completely.

  • Whale

The player places their feet on the two sides of the neck in the opposite direction to the base.

The base grabs its flyer’s ankles and puts its feet on its back.

The flyer is engaged in the core, leaning forward. The base first extends their legs and later pushes the flyer’s back as they support their ankles while they climb up.

The flyer can extend their arms up to the sky. If the flyer wishes to get out to the ground, the base pulls the side of the flyer into an upright position while guiding the feet toward the ground.

  • Dancer’s Pose

Are you interested in trying the dancer’s pose upside down?

Do it! 

It’s a fun heart opener with all the benefits of being flipped. The base offers excellent stability.

Let’s see how it goes:

  • The flyer is located at the rear of the mat and faces to the side, away from the base.
  • The base rests its feet upon its lower back, and the flyer holds the base’s ankles to give them more stability.
  • The flyer shifts its weight to the base’s feet. The base begins to bring the flyer’s hips onto the base’s feet, supporting the shoulders of the flyer. 
  • Once the base and the flyer feel secure and stable, the flyer can extend one leg toward the sky.
  • Then, the sitter can return to the second foot to complete the pose.
  • Like standing in the Dancer’s Pose, a flyer can gently push their foot in their hand and locate a deeper shoulder and chest opening.
  • When you are ready, take the pose off. The flyer slowly releases the foot and lowers the upper leg to the ground. 

The flyer can grasp the base’s ankles to assist as the base is bent, and the base brings its feet back to the floor.

  • Mermaid

Mermaid is a challenging posture that demands a careful balance move on the feet of the base. 

When seated, the person on top will take the right foot out of the straight leg of the base. 

Be sure to maintain equal weight on both of the feet of the base and bend the right knee upwards and down so that the left toes can be tucked in the groove of your right bent arm. 

The left arm should be lifted upwards and outwards, clenching the left hand using the correct fingers.

This AcroYoga pose for beginners has everything you can get from a throne but with the additional benefit of an arm, quad shoulders and chest. 

The base is an excellent exercise for strengthening the core and legs.

  • Downward Facing Dog L Shape

The downward-facing L shape of the dog is ideal for repeating the earlier poses in which the base muscles have been engaged for a prolonged period.

This posture gives the base an essential lengthening of the spine when the flyer presses his feet into the lower back of the base. The flyer develops its strength using an aided handstand.

The base is positioned to the downward-facing dog. 

Then, the flyer is near the hands of the base and is facing them away. With an open stance, the flyer folds its arms forward and puts its hands on the base.

While their shoulders are stacked on top of their hands, the athlete raises their feet one at a time, putting them on the lower back of the base. They work the core and arms as they extend their legs and turn into an upside-down L-shape.

  • Foot to Hand

The Foot-to-Hand Pose is an excellent posture for practicing balance and supporting another’s weight.


The base will start with back and extend their legs straight upwards, making an L shape using their bodies. 

They then bend their elbows to ensure that their forearms face upwards and their wrists placed over their elbows.

The flyer will begin standing close to the head of the base and then grab the feet of the base for support. They’ll then move onto their right foot, place it on the base’s right hand, and repeat on the other side. 

The base will hold their heels while keeping them on their feet and their forearms open.

From here, the runner can find their balance and take their hands off the base’s feet. The flyer can stand straight and place their hands on their chests as well as on their hips.

4 Tips for Beginning Acroyoga

You don’t need to be an acrobat to explore the AcroYoga poses for beginners. Here are some tips to consider before starting the class:

  • Make Sure You Are Safe
      1. Safety is an essential aspect of AcroYoga. 
  • Get Ready To Warm Up
      1. It is essential to warm up before starting your workout. 
      2. Do with various postures to loosen your body and prepare you for a practice session with a partner. Start slowly and learn postures that build trust before you try inversions such as the handstand, therapeutic flight, and Acrobatics.
  • Relax And Enjoy The Workout
      1. It is challenging to unwind when working with a different person. 
      2. Relaxing and enjoying the poses are essential elements of AcroYoga. It can provide positive benefits to your body, mind, and soul.
  • Communication
      1. It is possible to create an environment of enjoyment and safety by communicating between you and your partner. When there’s a risk of danger, there should be kindness and respect when you talk and listen to your partner when doing the AcroYoga. 
      2. You must be assertive, clear, and aware of your partner’s needs in each pose you take.
  • Experimentation 
    1. Trying out a pose with a partner involves clearing doubts about the practice and being willing to experiment with something completely different. Your spotter and your partner will help your practice. 
    2. Take a chance to try something new as long as you practice with confidence and a transparent talk with your spotter.

Final Verdict

That’s it! We hope you find this article on AcroYoga poses for beginners helpful.

AcroYoga is a very engaging physical activity, an opportunity to interact with friends and become more flexible.

It can be beneficial for your body awareness as well as your mental relationships and is even helpful for your health. It’s simple to learn and try out new poses in AcroYoga. Practicing with buddies at the beach or in the park is excellent.

It encourages equilibrium, physical as well as mental, and helps to improve the ability to communicate and awareness.


What Is Acroyoga Beneficial For?

It is a way to have fun while exercising. Its advantages include strengthening and concentration balance, stress relief, and assisting you in finding the core of yours. Another excellent benefit of this practice is how it helps to create relationships and ease conflicts.

Is Acroyoga Truly Yoga?

Acroyoga is a combination of yoga with partners and Acrobatics. You may taste the aroma of cheerleading, martial arts, Thai massage, circus arts, and dance. 

Is AcroYoga Hard?

Remember that it takes enough core strength in balance, determination, and strength. However, although it’s complicated, it’s suitable for most people to practice. It’s possible to join the AcroYoga session at your neighborhood gym or yoga studio.

Is Anyone Able To Do AcroYoga?

Yes, as long as you’re physically active and you don’t have serious medical issues, you can do AcroYoga.

Do You Require A Friend for Acroyoga?

Acro can indeed be a team activity. If you already have a partner, take them along. If not, you don’t require a partner to play. 


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