I guess you have seen this kind of Yoga on the internet for at least once. The word "acro" in Acro Yoga stands for "acrobat," which means acrobatics. That style was invented in the early 1900s, give way for yogis to connect with other people, build trust, and find a new exciting way to practice Yoga. This Yoga will be suitable for those who like to practice with partners and couples who want to build trust and intimacy.
There are some basic terms that you may hear during an Acro Yoga class:
· Base: The base is the person at the bottom with lying on the carpet. The base creates a firm foundation for the Acro Yoga posture.
· Flyer: The flyer is the person raised by the base. It also needs strength and balance to practice Acro Yoga.
· Spotter: The spotter is responsible for supporting the base and the flyer. Spotter helps correct their postures and keep them safe if they fall. If you want to practice Acro Yoga, you must have a spotter you trust.
Wellanda will introduce you to 6 Acro Yoga poses if you are a newbie to this Yoga style.
1. Front Bird Pose
Front Bird is an excellent Acro Yoga pose for beginners. This posture is quite stable with clasped hands and their shoulders and hips stacked to create a firmer foundation. Doing this pose is an excellent practice for the flyers to keep their bodies fully engaged and to learn how to balance better.
How to do:
· The base lies their back on the yoga mat
· The flyer stands at the base's feet, facing the base
· The base lifts the feet off the ground and places their feet on the flyer's hips, keep the hip-width distance apart
· The flyer holds the base's hands and leans forward slightly to transfer their weight onto the feet
· The flyer keeps the entire body entirely straight and firm when their feet are still on the ground
· The base holds the flyer's hands firmly and slowly raises their feet perpendicular to the body, dragging the flyer upwards.
2. High Flying Whale Pose
High Flying Whale Pose is a fantastic pose to help lengthen the thoracic spine for the flyer. The base uses their feet to give the flyer a concrete surface to find an extension in this supported backbend. The flyer can also use this pose as a shoulder opener as well.
How to do:
· The flyer stands on top of the base's head and faces away from the base
· The base holds on to the flyer's ankle and places his feet on the back of the flyer
· The flyer leans against the base's feet
· When the flyer's weight is transferred onto the base's feet, the base begins to lift the flyer's feet off the mat
3. Throne Pose
Throne Pose is an interesting pose to check out the balance of the flyer when practicing this posture.
How to do:
· The flyer begins with a pose facing away from the base with their feet framing the base's neck
· The base gently holds on to the flyer's ankle then lifts their feet to bring toward the flyer
· The flyer bends their knees to sit on the base's feet
· The flyer lifts their feet one at a time to place their feet on the base's palms
· Once the weight has been shifted, the base slowly presses the flyer into the Throne Pose
4. Dancer's Pose
Dancer's pose is an interesting pose with all the benefits of acrobatics. The base provides excellent stability for the base to help shoulders-opener, chest-opener.
Source: Pinterest by Steven Joseph
How to do:
· The flyer stands at the end of the mat and faces away from the base
· The base places their feet on the back of the flyer and holds onto the flyer's ankles to add more stability
· The flyer begins to transfer their weight onto the base's feet
· The base brings the flyer's hips stacked on top, the base also holds the flyer's back to support
· When the flyer and the base feel stable, the flyer can extend one leg and raise it up
· The flyer then lifts the other leg to complete the posture
5. Partner Forward Fold Pose
Partner Forward Fold provides an interesting pose for the base and the flyer for a deep extension at the back and tendon stretch.
How to do:
· The base and the flyer stand back to back, with feet wider than shoulders
· They hook each elbow, with the base's elbow underneath
· The base starts to lean forward and keep their back straight then lifts the flyer off the ground
· The base should hold the body of the flyer's hip
· The base can bend their knees into their chest, or straighten up the sky
6. Down Dog L-Shape
Down Dog L-Shape Pose allows the flyer to stretch their spine and strengthen their arm.
How to do:
· The base does the Down Facing Dog Pose
· The flyer stands in front of the base's hands, facing away from the base
· Then the flyer puts their legs on either side of the base's hands, folds forward, and places their hands in front of the base's hands.
· The flyer's hands should be placed directly below their shoulders.
· From there, the flyer lifts one leg at a time and place on the base's back
· The flyer's body forms an upside-down L-shape to complete the posture
Work cited:
Retreats, byYoga, et al. "10 Beginner AcroYoga Poses." Yoga Retreats, 7 July 2020, yogaretreats.org/blog/10-beginner-acroyoga-poses/.
MichelleStangerYoga. "Everything You Need to Know About AcroYoga + 5 Beginner AcroYoga Poses." YogiApproved, 19 Dec. 2017, www.yogiapproved.com/yoga/acroyoga-explained/.
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