7 Amazing Beginner Acroyoga Poses

acroyoga beginner pose

Try out these beginner acroyoga poses as a way to start your journey into the practice. Make sure you are in a comfortable environment and join us for a soothing journey.

Offering an alternative to traditional yoga, acroyoga is a partner based variation. It builds trust, develops communication, and helps participants to be in tune with their bodies. There’s loads of poses, but we are going to start with the easy ones.

In acrobatic yoga, there are up to three people involved: the base (moving the flyer), the flyer (being moved), and the spotter which should have a knowledge of both the base and flyer position. The spotter is not essential, but is especially useful for beginners.

In both variations, it is important for the participants to switch roles to create a holistic and balanced practice. To keep this practice safe, poses that are unsteady or painful should be stopped by either of the participants saying “down”, so the flyer can be safely returned to the ground to prevent injuries.

Thanks to BE SAPIEN for some of the tips!

1. Plank on Plank

To kick off these beginner acroyoga poses is Plank on Plank. A wonderful introduction to the practice! In this pose, the base starts out in a plank with a tight core and the flyer will carefully grip the base’s ankles with both hands. Next, working one foot at a time the flyer will place the tops of their ankles on the shoulders of the base. This pose allows the base to experience the feeling of supporting the flyer’s weight and promotes strength in the abs, back, and shoulders of both participants! Plank on plank also gives the flyer an introduction to stability and balance.

2. Foot to Hand

One of the easier beginner acroyoga poses is the foot to hand. The base starts with his or her back on the ground and knees bent, with the soles of the feet firmly on the ground. Then, the flyer places their feet either side of the bases’ head. Slowly the base should raise his legs up and extend fully, so the flyer can place their hands on his feet.

From here, the base will keep his triceps to the ground and raise his forearms to create a 90 degree angle in the arm. The flier will gently place one foot into the base’s hand, and then the other, so they are standing on the base’s hands. The fingers should wrap around the heel  of the flyer. This can develop into a full stand, but if you struggle keep to the box position as shown in the video below.

3. Folded Leaf

The base will start by laying on their back and lifting their legs to meet the hips of the flyer. The partners will grip each other’s hands as the base lifts their legs and brings the flyer off the ground. The flyer should keep their legs separated more than a shoulders width apart as they are being lifted, and they will bend at the waist to fold onto the base’s legs. As the flyer folds, they let go of the base’s hands and reach their hands to the ground for support. This pose will test balance while still making the participants secure, the base will become familiar with supporting the weight of the flyer just using their feet!

4. Front Plank and Front Bird

The base will lift the flyer by putting their feet at the flyer’s hips and clasping the flyer’s hands as they are lifted. The flyer should keep their legs straight and hold for a few seconds. The front plank is one of the best beginner acroyoga poses because the flyer is completely lifted. And all while they have four points of contact as security.

Start out the front bird the same as the front plank. While the flyer is lifted they will let go of the base’s hands. Then, the flyer should arch their back whilst bringing their arms to their sides. Hold for three breaths then grasp hands with the base to return to the ground. The transition between front plank and front bird should be slow and deliberate. Be mindful of your body and your balance at this point. This beginner acroyoga pose is the ultimate test of balance for the base and flyer.

This pose works the glutes along with back and shoulder muscles for the flyer. It will also strengthen the base’s core and leg muscles. Best of all, it’s an amazing bonding experience for you and your acroyoga partner!


5. Chair Pose on Shins

The base starts off on their back with their knees tucked into their chest with their shins parallel with the ceiling. The flyer then carefully steps on the shins of the base and goes into chair pose. This pose builds leg strength in the base and the flyer’s core. Tightening the core helps for balance on an uneven surface. This beginner acroyoga pose requires good balance, so don’t be put off if at first you struggle.


6. Jedi Plank

The base lies on their back as the flyer approaches in the opposite orientation, and grips the base’s ankles (or rests them on the ground) while lifting their legs one by one to be supported by the base. To take it one step further the base and flyer can simultaneously bend at the waist as the base sits up and the flyer’s upper body approaches vertical. The flyer and base will build trust and core muscles with this beginner acroyoga pose!


7. High Flying Whale

Test what you have learned about acro balance with this pose! The flyer stands at the head of the base, facing away from the base. The base’s feet support the flyer’s weight as they arch and lean back into this balancing pose. The base then grips the flyer’s ankles and helps lift the flyer off the ground. This pose helps the base build serious strength by activating the glutes.


Remember to listen to your body and have fun with these beginner acroyoga poses. Switch up the partner’s roles to promote balance in your practice. But most of all, have fun!

Now you have the poses – check out the top acroyoga cities to get started.

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