Our Review
AcroYoga blends elements of yoga, acrobatics, and trust-based partner work. It’s not just a workout—it’s a playful and dynamic way to build strength, balance, and connection with others.
Although acroyoga originated long ago, it has become popular in modern life because it combines the calm, focus, and breathing of yoga with the strength, skill, and movement of acrobatics.
AcroYoga has many physical and mental benefits, and practising it daily can change an individual’s physique and control capacities. Unlike more traditional forms of yoga, it’s dynamic and partner-based, using gravity and shared balance to build strength, increase flexibility, and deepen body awareness.
A standard AcroYoga class might include warming up, working with a partner, moving through poses together, doing upside-down poses, and ending with some relaxing Thai yoga massage.
That sounds interesting, right? Let’s learn more about AcroYoga in detail. Because it has so much to offer, and we need to take a little time to explore that magic.
What is AcroYoga?
AcroYoga, like its name suggests, “Acrobatics and Yoga,” is one type of yoga that combines traditional Hatha or Vinyasa yoga poses with acrobatics.
The origin of AcroYoga is considered in the 1938s, when a teacher named T. Krishnamacharya was seen doing flying poses and stretches with a child. Since then, many other teachers have added their styles, and the practice has grown and changed with time.
AcroYoga is a partner activity, which means you need a partner to practice it. This makes it more fun and helps you build trust and connection.
The Three Pillars of Acro Yoga
AcroYoga has three rules (Base, Flyer, Spotter), which means you need to follow these three rules to perform an AcroYoga Pose. How these 3 rules follow, let’s find out with us:
1. Base
The first pillar of the AcroYoga pose is the “base” person who stays closest to the ground. In most AcroYoga poses, the base lies on its back with arms and legs lifted to support its partner. Depending on the pose, the base person stands or lies on their belly. The primary responsibility of the base is to hold and balance the flyer safely. A good base needs to be strong and flexible to give the flyer solid support.
2. Flyer
The flyer is the person who is lifted off the ground and balanced on top of the base. The flyer stays in the air with the support of its hands, feet, or hips. The flyer must remain aware of their body so that the base can support them efficiently. A skilled flyer has good balance and body control, which will help them move smoothly and hold stable positions in the air.
3. Spotter
The 3rd and most important pillar is the “spotter” because he keeps everyone safe during AcroYoga. Their job is to protect the flyer by watching closely and staying nearby. If the flyer loses balance, the spotter is ready to help catch them safely. Spotters also give support with their hands during tricky moves until the base and flyer feel confident enough to try it with less help.
Types of AcroYoga
Acroyoga is divided into 3 parts: Solar AcroYoga, Lunar AcroYoga and Acrobatic Flying.
1. Solar AcroYoga
This style is active and powerful. Solar AcroYoga focuses on strength, energy, and teamwork. It includes moves like lifts, inversions, and flowing acrobatic sequences. Partners learn to trust and communicate clearly as they move together in challenging ways.
2. Lunar AcroYoga
Lunar AcroYoga is the calm and healing side of the practice. It includes gentle movements, Thai massage, and relaxing poses. One person supports the other in a way that allows them to relax deeply. It helps with stress relief, healing, and building caring connections.
3. Acrobatic Flying
At the heart of AcroYoga is flying. One person (the base) stays on the ground and supports the other person (the flyer) as they move through the air. This practice takes focus, trust, and partner communication to stay balanced and safe.
What does AcroYoga have to do with yoga?
When you see people doing AcroYoga, it might look like a circus show. So you might ask, “How is this yoga?”
So, you will find the answer after noticing how things are done in Acroyoga.
AcroYoga is about making cool moves, working together, and connecting through trust and focus. This is what brings the “yoga” part into AcroYoga.
In circus or acrobatics, the focus is more on what you do, how the trick looks, how hard it is, and how perfect the move is. That’s more about showing skill and performance.
So, AcroYoga is unique because it mixes fun moves with yoga’s peaceful and mindful feeling.
Technical principles of acro yoga
When you first start acro yoga, you must learn two main technical principles: bone-stacking and counterbalancing.
Bone-stacking: Bone-stacking is when the base and flyer limbs are stacked directly on each other to make the most stable and efficient foundation possible in each position. When an acro yoga pose is perfectly bone-stacked, it requires much less strength to stay in the pose.
Counter balancing: Counterbalancing occurs when the trick is no longer bone-stacked, and the base and flyer find stability by leaning away from each other. In counterbalance, stability is achieved by distributing weight evenly between partners pulling against each other in opposing directions.
Cooperation, Communication, and Trust
Unlike regular yoga, AcroYoga needs a lot more teamwork. Since two or more people are involved in each pose or movement, it takes real cooperation, clear communication, and strong trust.
Practicing AcroYoga can push you out of your comfort zone. It helps you face your feelings and reactions in a kind and honest way.
To learn AcroYoga well, everyone needs to talk openly. The base, flyer, and spotter must all share what they need to feel safe and make the pose work. Good communication makes the practice smoother and more fun for everyone.
Each person in an AcroYoga group has a special role in the trick, so they all see it from a different point of view. To really understand how the trick works, everyone needs to share what they notice and feel during each part. That’s why it’s helpful to switch roles sometimes. When each person tries being the base, flyer, and spotter, they learn more about what each role needs to do to make the trick work.
Also Read: Parivrtta Trikonasana (Revolved Triangle Pose): Steps, Benefits, and Contraindications
AcroYoga also teaches you how to trust others. Many AcroYoga moves only work when the flyer fully trusts the base and spotter to keep them safe. The trick often won’t succeed unless the flyer commits and lets the team support them until they land safely on the ground.
Strength, Flexibility, Balance, and Body Awareness
Besides helping with teamwork and emotions, AcroYoga also brings physical challenges. It helps you get stronger, more flexible, and better at balancing. Since you’re not moving alone but with a partner, it also improves your body awareness. You learn how your body moves and how to stay in control while working together with someone else.
Tips for AcroYoga Beginners
AcroYoga is more than just a physical activity, so practising it needs to start with an open mind and a playful attitude. You don’t need any experience, and you can just be ready to trust, talk, and try new ways of moving with a partner. We have mentioned here are a few simple tips that will help you begin your AcroYoga journey:
1. Find a partner
Practice with a friend, partner, or join a local AcroYoga group. This practice is all about teamwork, so trust and good communication are very important.
2. Start with simple poses
AcroYoga has all types, from simple to complicated, but you should not rush into complex moves at the beginning of your journey. Begin with easy poses like Bird or the Throne. These help you learn balance and how to hold your body correctly.
3. Always have a spotter
Because acroyoga is a group yoga activity, it needs a spotter, someone who watches and helps keep you safe. They guide you during new poses and help prevent falls.
4. Listen to your body
As a beginner, you need to keep in mind that you don’t force any move. Because everyone has learns at their capabilities. Performing AcroYoga, you need to focus on control and good technique—those matter more than strength.
5. Practice in a safe place
Use a soft mat or practice on grass. Make sure the space is clear of anything you might trip on. Feeling calm will help you to focus and make you more confident.
6. Keep talking
Good communication with your partner is key. Use simple words to express your feelings or ask for a change. This will help everything go smoothly.
7. Be patient and have fun
AcroYoga takes time. Some poses will be easy, others may take longer to learn. Enjoy the whole process and don’t forget to celebrate small wins along the way!
With these tips, you’re ready to take your first steps into the world of AcroYoga. Have fun and enjoy the journey!
Benefits of AcroYoga
AcroYoga doesn’t just benefit your body, but it also helps your mind in many ways. People who practice it regularly feel more relaxed, talk better with others, and improve their balance. We have mentioned here other benefits of it, let’s know them in detail:
1. Strength and Flexibility
AcroYoga is the best yoga choice for strengthening your body and making it more flexible. Because its pose is designed to work many different muscles and improve your balance, helping you stay fit in a fun way.
2. Improves Trust and Communication
Because AcroYoga is performed with a partner, you need to communicate with them because it helps you build trust. You will also learn how to work closely with someone physically and mentally.
3. Helps Reduce Stress
Working together and focusing on your breath helps you relax and feel calm. AcroYoga allows you to stay in the moment, which can lower stress and improve your mood.
4. Boosts Balance and Coordination
Acrobatic poses improve balance and movement. The base and the flyer must move together carefully, which helps improve body control.
5. Increases Joy and Positive Feelings
AcroYoga is playful and fun! Trying new moves with a partner can make you feel happy, free, and connected. It brings joy and emotional well-being through shared movement and support.
Basic Acro Yoga Pose for Beginners
Acro yoga looks fancy, but with a bit of coordination and safely following techniques, anyone can give it a shot. Because AcroYoga is all about balance, communication, and good practice time. You don’t need to be super flexible or strong to practice it, just be patient and ready to support each other. Let’s walk through a few beginner-friendly poses with safe techniques:
Bird pose: It’s one of the easiest poses to start with because it was part of how we played as kids, even if we didn’t realise it was an AcroYoga pose.
How to Perform:
Set Up
Base: Lie on your back, legs up, arms by your sides.
Flyer: Stand close behind the base’s hips—close enough that they can touch your toes.
Spotter: Stand beside the base with knees slightly bent.
Get Ready
Base: Raise your arms and flat your feet on the flyer’s hips.
Flyer: Stand near the base’s hips, close enough for them to touch your toes with their fingertips.
Spotter: Your hands should be near the flyer’s hips, and be ready to support, don’t touch without need.
Base: Bend your knees to guide the flyer’s weight over you, then grab their hands.
Flyer: Lean forward, while engaging your strength and hold the base’s hands.
Spotter: Follow every movement of the flyer’s hips so that you can stay ready to help.
Fly!
Base: Straighten your legs and arms, keeping feet steady on the flyer’s hips.
Flyer: Straighten your legs and press your heels into the flyer’s hips because you need to lift them into the air.
Spotter: Stay close, with your hands near the flyer’s hips in case they need help.
Step 5: Coming Down
Base: Gently bend your knees to lower the flyer to the ground.
Flyer: Stay steady and step down when you feel the ground.
Spotter: Keep spotting until the flyer is safely standing.
Throne pose
The Throne Pose is a bit more challenging but still beginner-friendly. It’s especially great for the flyer, as they can sit comfortably with their hands free (once they’ve practised).
Getting Into Position
Base: Bend your knees deeply and place the soles of your feet on the flyer’s inner thighs. Your toes should align roughly where the inseam of jeans would sit. Connect hands firmly with the flyer.
Flyer: Stand behind the base’s hips in a wide-legged squat and bend forward to grasp the base’s hands.
Spotter: Stand to one side of the base’s hips with your hands flowing near the flyer’s hips, and be ready to assist if needed.
Lifting the Flyer
Base: As the flyer leans forward, straighten your legs while keeping your arms extended.
Flyer: Shift your weight into the exect side of the base’s hands as you lean forward. Once you feel the base’s feet pressing into your thighs, lift your knees up to your chest.
Spotter: Keep your hands near the flyer’s hips and be prepared to grab and stabilise it if it becomes unstable.
Locking In
Slightly bend your knees while keeping your arms straight in line. This position will help lift the flyer’s mid-centre upright into a seated position.
Flyer: Cross your lower legs over the base’s legs and hook your feet around them to hold yourself in place.
Spotter: Maintain your position and monitor the flyer’s balance closely so that you can help whenever support is needed.
Also Read: Sirsasana (Headstand Pose) Guide: Benefits, Steps, Variations, and Precautions
Step 4: Throne Pose!
Base: Once the flyer is stable, release their hands and fully straighten your legs.
Flyer: Sit tall with your torso upright and let go of the base’s hands, keeping your core engaged.
Spotter: Remain alert all the time throughout the pose and don’t stop your alertness until the flyer is safely back on the ground.
Step 5: Exiting the Throne
Base: Reconnect hands with the flyer. Slowly bend your knees and guide your legs back over your hips to lower the flyer to the ground.
Flyer: Unhook your feet from the base’s legs and bring them down to land gently on the floor.
Spotter: Stay in position near the flyer’s hips, ensuring a controlled and safe landing.
Backbird
The flyer rests horizontally on the soles of the base’s feet facing the sky like a relaxed bridge with open arms. This pose needs a deep sense of trust because the flyer can’t see the ground under them and must fully surrender to the base’s support. Backbird is also a wonderfully supported backbend, offering a gentle, heart-opening stretch that feels incredibly refreshing after a long day of sitting, like a release for the spine, chest, and shoulders.
Getting into Pose
Base:Base: Lie on the ground, lift your legs straight toward the sky, and keep your hands relaxed.
Flyer: Stand tall with your back toward the base, near their hips.
Step 2: Gripping the Ankles
Base: Flex your feet (toes toward your face) and bend your knees just a little.
Flyer: Reach both hands behind you and grab the base’s ankles. Use a strong grip with thumbs pointing in and fingers wrapping around the outside.
Spotter: Stand beside the flyer. Place one arm across the flyer’s belly (just in front of the hip) and the other hand near the top of the shoulder.
Step 3: Connecting the Base’s Feet to the Back
Base: Place the soles of your feet on the flyer’s lower back, just above the hips and make sure your whole foot is in contact.
Flyer: Start leaning back and arch your back slightly, letting your weight press into the base’s feet.
Spotter: Stay alert and ready to catch or guide the flyer if they lean too far or lose balance.
Step 4: Fly into Backbird!
Also Read: Virabhadrasana 3 (Warrior III Pose): Benefits, Steps, Key Tips & Contraindications
Base: Slowly bend your knees to bring the flyer’s weight above you. Once balanced, straighten your legs so they’re pointing straight up. You can place your hands on the flyer’s shoulders to help steady them.
Flyer: Keep leaning and arching back over the base, staying strong in your core and legs.
Spotter: Stay close and ready to assist. Don’t stop spotting until the flyer is stable.
Step 5: Coming Down Safely
Base: Bend your knees and point your toes to help bring the flyer’s feet to the ground. Once their feet touch down, gently push their torso upright by straightening your legs a little.
Flyer: Bend your knees and step down. Use your hands on the base’s ankles to help push yourself upright.
Spotter: Keep your hands near the flyer’s shoulder and hip until they are fully standing and balanced.
Conclusion
AcroYoga is the most fun and experimental way to exercise your body and connect with others. It mixes yoga, acrobatics, and teamwork to help build strength, balance, and trust. Whether lifting someone or being lifted, you learn to work together and support each other.
It is the best exercise for your body and helps you feel more confident, focused, and connected with yourself and your partner in AcroYoga. It’s a great way to stay active, have fun, and grow with a partner or a group.
If you’re looking for a partner to practice with in AcroYoga or want to learn about it from experienced yoga teachers, Rishikul Yogshala in Rishikesh is a great place to start. As a well-known yoga school, we offer a supportive and friendly environment where you can deepen your AcroYoga practice, meet like-minded people, and learn from skilled instructors.
Practising in the peaceful surroundings of Rishikesh, the world’s yoga capital, makes the experience even more special and meaningful.
