Acro Yoga: Perfect training for two

Acro Yoga
Training for two

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Acro Yoga is done in pairs. A partner literally takes off when combining yoga and acrobatics! Here you can find out everything about the yoga style.

What is acro yoga?

Acro Yoga is primarily a combination of yoga exercises, acrobatics and breathing techniques that are performed in pairs. To do this, one partner lifts the other up and lets them fly in different positions. Therefore, Acro Yoga requires a certain trust in the partner – and also helps to strengthen this.

Acro Yoga was developed in 2003 in the USA by Jenny Sauer-Klein and Jason Nemer. Since Acro Yoga (also: Acroyoga) is a trademarked term and may only be used if the management of the course has been officially certified, However, many studios use other names for the yoga style. In this case, it is worthwhile to have the course leader explain exactly what is behind the respective course. If it is about partner exercises, Acro Yoga is probably meant.

The roles in acro yoga

Strictly speaking, the exercises in Acro Yoga are only performed by two people, however, there are three roles in total:

  • Base: This is the partner on the ground who lifts the other into the air.
  • Flyer: This means the person who is being lifted into the air.
  • Spotter (observer): A third person observes the exercises, provides assistance and, if in doubt, relieves the base.

The spotter is not absolutely necessary, but beginners in particular should be able to rely on help. In general, the roles of the base and the flyer should also be swapped. In a team made up of men and women, however, this rarely happens because the man, who is usually the stronger part, is the one who can keep his partner in the air for a long time and stably.

Elements in acro yoga

Just as there are generally three roles in Acro Yoga, there are also three essential elements that are linked to each other in the yoga style:

  • Yoga: Above all, the aspects of mindfulness and breathing techniques define the element of yoga in acro yoga.
  • Solar acrobatics: These are the acrobatic aspects of Acro Yoga, in which strength, trust in yourself and your partner as well as having fun in the exercises are in the foreground.
  • Lunar acrobatics: In fact, flying can also have therapeutic aspects. Because the flyer learns to let go and just relax.

The exercises differ depending on whether you want to do acrobatic flying or therapeutic flying. In acrobatic flying, the focus is on actually making acrobatic or yogic figures. Classic exercises for this are Star, Throne, Bird or Wips.

In therapeutic flying, it is more important that the flyer can let himself go and relax. The flyer leaves arms and legs hanging here, for example, while the base not only holds it up, but also pampers it with small massaging touches of the hands, for example.

This is how the acro yoga session begins

Because in acro yoga you not only take responsibility for yourself, but also for your partner, the so-called flying-in is important. Both partners get a feeling for each other and are additionally warmed up. For example, the base gets a feel for the weight and body tension of the flyer, while the flyer can test the strength of his partner himself.

At the beginning, the base lies straight on its back and extends its legs upwards at a 90-degree angle. The flyer stands directly in front of the base, then the base bends its legs slightly and places the feet on the flyer's hip bones. Depending on how much experience the base has, they can lift the flyer up with a little swing or slowly and carefully. As a precaution, beginners use their hands as a precaution when flying until both have found their balance. Only when both partners feel safe, the hands are released and the base can begin to change position by gently moving the feet.

Typical positions in acro yoga

The following positions are suitable for beginners in acro yoga:

Bird

Acro Yoga: Bird

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Basically, the so-called bird is the fly-in position: the base stretches its legs upwards at a 90-degree angle and lets the flyer fly relaxed on its feet. Therefore, the bird is also used as a starting position for other exercises and can be used as a short break for both of you in between.

Star

Acro Yoga: Star

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For the star, the base lies on its back and extends its legs upwards at a 90-degree angle. The flyer places his legs to the right and left of his base's head and directs his gaze to the base's legs. Then the flyer bends forward a little, the base bends the legs and places them on the flyer's shoulders. Now the hands interlock – in such a way that the index and middle fingers are on the wrist of the other (as if you were feeling their pulse). Then the flyer jumps up slightly and does a shoulder stand on the base's feet. The flyer can position his own legs together or apart as he likes. Advanced users with a good balance can now even loosen their hands.

Thrones (throne)

Acro Yoga: Thrones

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For the throne you go back to the starting position of the bird. Then the flyer shifts his weight to one side so that the base can loosen one leg and position it under the flyer's thigh. Then the flyer hooks onto the leg of the base. The whole thing is repeated with the other leg, so that in the end the flyer sits on the feet of the base as if on a throne.

Advanced exercises

Advanced acro yoga practitioners can try the following exercises:

  • Hand-to-hand: The flyer does a handstand on the base's hands. This requires a very good balance between both partners. Important: For the exercise, the wrists should be warmed up very well to avoid injuries.
  • Foot-to-Foot: Like hand-to-hand, only with your feet: the flyer stands upright with his feet on the feet of the base.
  • Foot-to-hand: Here the flyer stands with his feet upright in the hands of the base. The exercise also requires a good sense of balance.
  • Pops: From here on it gets really acrobatic! The base throws the flyer for the pops into its end position with small pulses instead of slowly lifting it.
  • Whips: Whips are one step heavier than the pops. Here, for example, the flyer whips out of the bird through the legs of the base at high speed and ends up in the bird again. The exercise is in a class of its own – only experienced acro-yogis with a good sense of balance should do it!

Tip: After acro yoga there is relaxation for the body. The base has now, for example, really earned a pleasant Thai massage!

Even more inspiration for exercises there are, for example, on Instagram and Co.

Reading tip: You can find out everything about Bikram Yoga and Hatha Yoga here. We also explain the chakra meditation.

Do you want to exchange ideas with other yogis? Then take a look at our BRIGITTE Community!