Acro Yoga is a dynamic practice that merges the wisdom of yoga and the dynamic power of acrobatics. This innovative form of yoga has captivated fitness enthusiasts and yogis alike, offering a unique way to enhance physical health while fostering deep, personal connections with others.
Ideal for those looking to expand their yoga practice or simply explore new ways to interact with partners, Acro Yoga opens up a world of balance, strength, and mutual trust. In this guide, we'll dive into what Acro Yoga is, its benefits, fundamental poses, and how to get started safely.
What is Acro Yoga?
Acro Yoga is a partner-based practice that incorporates elements of yoga and acrobatics to achieve spectacular physical feats and deep stretches. Typically performed with at least two people, a base and a flyer, this practice emphasizes mutual support, precise alignment, and the fluidity of movement. The base supports the flyer with their hands and feet, creating a platform for the flyer to perform various yoga poses elevated off the ground.
This practice not only challenges the body physically but also promotes interpersonal connection and trust. Over the years, Acro Yoga has evolved to include various styles, ranging from therapeutic sequences that emphasize healing and relaxation to more dynamic and acrobatic forms that focus on strength and endurance.
Key Benefits of Acro Yoga
1. Enhances Physical Strength and Flexibility
Acro Yoga is an excellent workout that combines strength training, balance, and flexibility. Bases develop core strength and stability, while flyers improve their flexibility and agility through various airborne poses.
2. Builds Trust and Communication
Partners must communicate effectively and trust each other implicitly to maintain balance and execute movements safely. This aspect of Acro Yoga can enhance personal relationships and foster a deep sense of community among practitioners.
3. Promotes Playfulness and Joy
Acro Yoga is inherently playful and often brings a sense of joy and light-heartedness to its practitioners. The thrill of achieving poses together and the often humorous situations that arise can help to lighten the mood and make exercise fun.
4. Provides Mental and Emotional Benefits
Like traditional yoga, Acro Yoga helps to relieve stress and promote a sense of well-being. The added element of partnership and physical contact helps to release endorphins and improve mental health.
Basic Acro Yoga Poses to Get Started
1. Front Bird
The Front Bird is a foundational pose in Acro Yoga, where the flyer balances on the base's feet while extending their body horizontally in the air. It resembles a bird in flight and is often one of the first poses taught in Acro Yoga classes.
This pose helps in building trust between partners and improves core strength for both the flyer and the base. It also enhances balance and focus while giving the flyer a sense of freedom and flight.
How to do it:
- The base lies on their back with legs extended upward.
- The flyer stands facing the base, aligns its stomach with the base's feet, and holds the base's hands.
- The base bends its knees slightly to allow the flyer to lean onto the base’s feet.
- Once balanced, the flyer straightens their body into a plank position while being supported by the base's feet on their hip bones.
- The flyer should feel stable and supported before releasing their hand grip and extending their arms out to the sides like wings.
2. Throne
The Throne pose is a seated position where the flyer is elevated on the base's feet, resembling a royal throne. It is a popular pose for demonstrations due to its stable and impressive appearance.
Throne strengthens the legs and core of the base while improving the flyer's balance and hip flexibility. It also fosters a deeper connection and communication as partners work together to achieve and maintain balance.
How to do it:
- Begin with the base lying on their back, knees bent, and feet up ready to support the flyer's sitting bones.
- The flyer sits on the base’s feet, facing away from the base, and slowly leans back to find the base’s shins with their back.
- The base uses their hands to support the flyer’s back until they are stable.
- Once balanced, the flyer can release their hands and raise them overhead or to the sides for additional stability.
3. Back Bird
Back Bird is a variation of the Front Bird, with the flyer positioned face-up instead of face-down. This pose focuses on back bending and balance, offering a different dynamic of trust and skill.
Back Bird helps improve spinal flexibility and opens up the chest and shoulders. It also builds core and leg strength in the base while enhancing trust and teamwork between partners.
How to do it:
- This pose is similar to the Front Bird but reversed. The base lies on their back with legs lifted at a 90-degree angle.
- The flyer turns away from the base and positions itself so that their back aligns with the base's feet.
- The flyer leans into the base's feet and extends their arms forward while the base grabs their hands, helping to stabilize the pose.
- The flyer lifts their legs off the ground, extending them fully, and balances on the base's feet.
4. High Flying Whale
High Flying Whale is a playful and dynamic pose that involves the flyer lying on the base's feet, facing upwards with arms and legs outstretched. It resembles a whale's leap, creating a striking visual.
This pose strengthens the base's arms and legs while providing the flyer with a deep stretch in the chest and a unique perspective on inversion. It also enhances body awareness and coordination.
How to do it:
- The base lies on their back with legs bent and feet flat on the ground.
- The flyer stands facing away and steps onto the base’s hands, which are positioned near the ground by the base's sides.
- The base lifts their hands slowly, elevating the flyer off the ground.
- The flyer leans back and stretches out, resting its back on the base’s feet, which are raised to meet the flyer's back.
- Arms and legs are extended fully, creating a beautiful elongated pose.
5. Folded Leaf
Folded Leaf is a therapeutic pose in Acro Yoga where the flyer is inverted and hangs freely, resembling a dangling leaf. It is often used as a cool-down or transitional pose due to its calming nature.
Folded Leaf is excellent for releasing tension in the back and neck, promoting relaxation and trust as the flyer surrenders to gravity. It also allows the base to practice gentle, supportive movements, enhancing the therapeutic aspects of Acro Yoga.
How to do it:
- The base lies flat with the legs raised to support the flyer’s hips, as in the Front Bird.
- The flyer leans forward from a standing position and places their hips on the base’s feet.
- The flyer allows their body to hang freely, arms and head relaxed and drooping towards the floor.
- The base supports the flyer’s back with their hands, guiding the gentle forward fold.
Join Us for Acro Yoga at Ubud Muay Thai
At Ubud Muay Thai, we are excited to introduce Acro Yoga training sessions that cater to enthusiasts of all skill levels, from complete beginners to seasoned practitioners. Our classes are specially designed to ensure that everyone, even those trying Acro Yoga for the first time, can join in and experience the full benefits of this unique practice.
We also offer "on-call" Acro Yoga sessions to fit into your schedule conveniently, allowing you to book classes at times that work best for you.