Discover acro yoga basics, benefits, and tips for beginners in the USA. Learn partner poses, find classes, and build strength and trust with this fun practice.
What Is Acro Yoga?
Acro Yoga is a dynamic partner practice that combines yoga, acrobatics, and elements of Thai massage. It blends the strength and balance of acrobatics with yogic principles of breath and mindfulness. In this practice, one person acts as the “base” on the ground and supports a “flyer” who balances and moves on top of them, in connection; as one source notes, it even begins and ends with group circle ceremonies to b. A third person, called a spotter, often stands by to ensure safety. Acro Yoga encourages a playful community.
Summary: Acro Yoga is a partner yoga-acrobatics practice involving a base, flyer, and often a spotter. It blends strength, balance, and trust.
While Acro Yoga is physically active, it’s not just for gymnasts. Many describe it as fun and creative. For example, a climbing gym class says Acro Yoga “combines the fitness and energy of acrobatics and the balance and connection of yoga”. The focus is on moving together and supporting each other. As Austin’s Acro Yoga community puts it, this practice allows you to “accomplish things you never thought possible, laugh your head off, [and] connect with others”. Even beginners can get on the floor and start with simple lifts or holds; many love how quickly they can learn the basics.
Summary: Acro Yoga is presented as an accessible, joyful practice that combines acrobatics and yoga for all skill levels.
One of the hallmarks of Acro Yoga is trust. Partner poses require clear communication and confidence in each other. Beginners learn to speak and listen clearly (“lift me up when I’m ready,” “down” to land) and to check in with how their partner feels. This cultivates a supportive, team-oriented atmosphere. Many practitioners say Acro Yoga builds friendships quickly. By moving safely together, you build trust in yourself and your partner. (Sources note that Acro Yoga “requires clear communication and trust” and helps cultivate deep connections.) The playful nature of the practice also means classes feel more like a group activity or game than a solo workout.
Summary: Partnered Acro Yoga builds trust and communication, creating connections and confidence through supportive, playful movement.
Acro Yoga offers both physical and mental benefits. Physically, it’s a great workout. The base and flyer use muscle power to create and hold lifts. A recognized source explains that Acro Yoga “challenges the body in new ways, building strength, flexibility, and balance”. For example, bases strengthen legs, core, and arms by lifting and stabilizing their partner. Flyers improve core strength and balance by holding tight plank positions and inversions. The constant adjustments and balancing act also engage muscles that might not be used in regular yoga or gym workouts. Over time, practitioners often report stronger arms, legs, and core and improved flexibility from stretching into partner poses.
Summary: Acro Yoga builds muscle strength, flexibility, and balance as base and flyer work together to hold and transition through partner poses.
In addition to the workout, Acro Yoga has mental and social perks. As mentioned, it inherently involves teamwork and communication, which can boost confidence and reduce stress. One article notes that Acro Yoga “promotes stress reduction and relaxation” through its mindful, partner-focused flow. Because you’re focusing on breathing, feeling your partner, and the present moment, many people find the practice clears their mind. The joy and playfulness of flying or being lifted often leave people feeling exhilarated. This can release endorphins and the excitement of learning new skills together.
Emotionally, acro yoga is often called a “yoga of trust and connection.” Studies of partner yoga highlight how shared effort and caring support can foster feelings of compassion and bonding. Practitioners frequently say they feel more connected to their partner (and often the whole class community) after flying someone or being flown. In short, besides building muscles, acro yoga builds relationships and positivity.
Summary: Acro Yoga is uplifting and stress-relieving; the mindful, partner-based practice can boost mood, confidence, and social connection and ease stress.
Getting Started with Acro Yoga
Starting Acro Yoga is straightforward, but doing so safely is key. Many beginners look for an introductory class or workshop. Look for classes labeled “Acro Yoga 101” or “partner acrobatics for beginners.” These beginner sessions are designed to teach the fundamentals at a slow pace. For example, one Acro Yoga program advertises that in their 101 class, “you will be shown the basics of the ‘AcroYoga Beginners Flow.’ You will learn safe foundational poses and flows, and you may get hooked!”. In these classes, instructors and experienced practitioners guide you step by step. They often start with exercises on the ground (the base lying on the floor with the flyer on top) before trying any lifts.
Summary: Beginners should seek an Acro Yoga 101 class or workshop where instructors teach basic poses and safety; these sessions often welcome all levels with step-by-step guidance.
Another popular way to begin is by joining an Acro Yoga jam or community meetup. A jam is an informal group practice where people share poses, flows, and tips. Jams are typically beginner-friendly. For instance, the AcroYoga757 community describes jams as “low-key, informal gatherings of AcroYogis where we practice skills…An ACRO JAM is a chance for beginners & skilled practitioners to play and share together in a relaxed environment…Partners are not necessary, we have plenty of people to work with you. Beginners are always welcome.”. In a jam, even if you don’t bring a partner, there are usually plenty of people to fly with, and experienced spotters to help you. It’s a social, fun way to learn in a supportive space.
Summary: Acro Yoga jams are casual group practices where beginners can join without a partner; participants teach each other poses in a friendly, open environment.
You can also find structured classes, workshops, or teachers in many cities. The official AcroYoga organization lists hundreds of certified teachers around the world. To find a class, check yoga studios, dance or circus schools, climbing gyms (some offer acro yoga for climbers’ training), and community centers. Websites like ClassPass or Mindbody may list local acro classes or search for “Acro Yoga near me” online. Social media (Facebook groups, Meetup.com) are great ways to connect with local ACRo communities. For example, cities like Chicago have community sites (e.g., ChicagoAcro.com) that list weekly classes, jams, and events. Even if formal courses are scarce, look for “partner acrobatics” or “flying yoga” — they may be the same or similar practices.
Summary: To find instruction, use resources like the AcroYoga teacher directory, studio listings, or local community groups; many cities have dedicated sites or Facebook groups to help beginners find classes and jams.
Safety tips: When starting, always prioritize safety. Work on a padded surface (use yoga mats), and have a spotter whenever trying new lifts. Communicate with your partner: agree on signals (like saying “down” to stop a pose). Don’t rush into advanced moves without mastering the basics first. Most instructors will emphasize spotting techniques and proper alignment. Wear comfortable athletic clothing that covers your skin well enough to grip (loose shorts or pants can cause slippage). Bring water and be prepared to laugh – falling gently is part of learning!
Summary: Beginners should practice on mats, use a spotter, communicate clearly, and start with simple, ground-based poses, building up slowly under guidance.
Basic Acro Yoga Poses and Techniques
Once you have a partner and some basic instruction, there are a few classic beginner poses to try. These build confidence and illustrate how your bodies work together. Here are some foundational moves that many beginners learn first:
Front Plank (Bird Pose): This is often the first pose taught. The base lies on their back with knees bent and hands flat on the floor, lifting their legs to about a 90° angle. The flyer stands at the base’s hips, then the base places its feet on the flyer’s hips while the flyer leans forward into a plank position. As the base straightens their legs, they lift the flyer in a horizontal plank. This pose has four points of contact (base’s feet and hands, flyer’s hips and hands) to start. It helps both people build core strength. A tutorial describes it: “Base places their feet on the hips of the flyer while the flyer leans into a plank position”. Spot by supporting the flyer’s shoulders or hips until you’re comfortable.
Throne and Chair Poses: These involve the base kneeling. In an Easy Throne, the base kneels, and the flyer stands in front. The base holds the flyer’s hands or forearms. As the flyer leans forward, the base extends its arms or lifts with its legs. Hence, the flyer is essentially “sitting” on an invisible chair supported by the base’s hands. The flyer is balanced on the base’s shins or knees. There are many variations (the images below show “Straddle Throne” and “Easy Throne”). Throne poses are intuitive and help both people learn weight distribution and balance. (If you’re the flyer, hold the base’s forearms or hands; if you’re the base, keep your back straight and engage your leg strength as you lift.)
Foot-to-Shin / Shin-to-Foot: Once comfortable, you can try balancing the flyer on the base’s shins or feet. For example, the flyer stands one foot on each of the base’s shins (base still on back). The base holds the flyer’s hands while the flyer squats low, then gradually leans back. With coordination, the base can stand up, pushing the flyer’s legs or hips. This can transition into a partial handstand for the flyer. These moves introduce height and trust (the flyer can hold the base’s hands while extending into a balance). Always do this with a spotter for safety.
Supported Backbend (Whale Pose): Another beginner-friendly pose is sometimes called “Whale.” The base lies on their back with knees bent and feet near their hips, but the flyer faces away. The base then grabs the flyer’s ankles and slowly lifts their legs, arching their back so their torso rises from the base’s feet. The flyer supports itself on its hands or chest as the base lifts gently. This creates a relaxed backbend for the flyer and stretches the spine. One how-to says: “Flyer stands with ankles by the base’s head… Base grabs the flyers ankles and lifts the flyer’s legs to catch the flyer’s upper back”. Whale Pose is therapeutic and is done slowly, focusing on support and trust.
Basic Shoulder Stand / Backfly: When both partners feel confident, you can experiment with a flyer facing up. For example, in a beginner shoulder stand, the base supports a flyer balanced upside down, often with the base’s hands at the flyer’s lower back. Another move is “Backfly” (see image), where the flyer lies horizontally above the base’s hands or feet. These moves are more advanced for beginners, but some classes introduce a basic version with a spotter. Focus on getting used to flying and spotting; these deeper lifts come with practice.
The key to all these poses is to start with multiple points of contact. Beginners often begin with four or more points (both hands and feet of one or both partners touching). As you get comfortable, you can remove points (e.g., flyer lifting one foot, or base releasing a hand) to progress. Practicing slowly and with a spotter lets you build balance. Most instructors will teach an “exit” word like “DOWN” so partners can gently return to the ground whenever needed.
Advanced Acro Yoga Techniques
Once you master the basics, Acro Yoga offers more advanced challenges. These include inversions, one-legged balances, dynamic transitions, and multi-person pyramids. For example, advanced flyers might try standing acrobatics, where a flyer is balanced high up on the base’s hands or shoulders and may even hold a handstand. There are “hand-to-hand” or “hand-to-foot” stands where both partners may be inverted simultaneously. “Star” poses (one partner upside-down on the other’s hands) and flips or “whips” (flyer somersaulting a lift) are seen in skilled Acro performances. Some people work towards balancing three or more flyers in a pyramid.
Advanced sequences often involve flowing from one pose to another and can include acrobatic tricking or gymnastic elements. However, these moves require a lot of strength, flexibility, and communication, so they should be attempted gradually. Many acro yoga teachers emphasize perfecting fundamentals first. Also, classes or workshops on advanced acro yoga (sometimes called “Acro Beast” or “Acro training”) can help. For instance, one program called “AcroBeast” uses acro techniques as partner workouts to build power and trust.
Remember: progress at your own pace. Advanced acro yoga should still feel playful and safe, not pressured. Keep listening to your body, warm up properly, and always work with trusted partners.
Summary: After learning basic lifts, many progress to dynamic inversions, standing balances, and flips; specialized workshops (like an “Acro Beast” workout program) use partner acrobatics to build strength and advanced skills. Finding Acro Yoga Classes and Communities in the USA
Acro Yoga has spread widely, so you can likely find classes or communities in most major U.S. cities. Here are some examples and tips:
Los Angeles, CA: Los Angeles has a very active Acro community. Studios like AcroRoots in Santa Monica are popular for all levels. Another studio, Inverted Play, offers a “vibrant, playful” atmosphere and various classes in Hollywood. Even fitness centers like LA Boulders (a climbing gym in LA) offer weekly Acro Yoga classes. They advertise Acro Yoga as a practice that lets you “play, connect, and lift others,” emphasizing that no partner or experience is necessary.
New York City, NY: NYC has multiple venues for Acro. For instance, the Om Factory in Manhattan has a dedicated “AcroYoga 101” class and more advanced sessions. Many NYC yoga studios and circus schools offer partner yoga or Acro workshops. Check studio schedules and acroyoga.org events for the latest offerings.
Chicago, IL: Chicago has its own Acro community. ChicagoAcro.com is a centralized site listing the area’s classes, jams, and festivals. It invites everyone to “come play with us” and features a mix of weekly classes and open jams. If you’re in the Midwest, search for Chicago or regional acro yoga groups.
Austin, TX: Austin boasts “one of the largest recreational partner acrobatics communities in the United States”. Organizations like AcroYoga Austin host free beginner orientations and a full calendar of jams and classes (some days they have Friday night beginner sessions with no partner needed). Their site explains that jams are casual, do not require partners, and welcome all skill levels. This kind of community-driven model exists in many cities.
Other Regions: Boulder/Denver, CO, is the birthplace of acro yoga, so that area has active studios and teachers (though lead founders like Yuki Tsuji have retired, local communities continue). The San Francisco Bay Area has groups (search “SFBay AcroYoga” on Facebook). Miami, Dallas, Seattle, and other major cities often have local studios or enthusiasts offering classes. If you live outside a major city, check nearby cities or reach out online.
Online and Directories: If you can’t find an in-person class nearby, consider virtual resources. AcroYoga International offers online courses, and many instructors post tutorials on YouTube or Instagram. The AcroYoga official site has a Teacher Directory listing over 1,500 certified instructors worldwide. Use it to find a certified teacher near you. Platforms like ClassPass or MindBody often list Acro Yoga classes for booking. Local yoga studios might list partner yoga under “specialty” classes.
Summary: Acro Yoga classes and communities are widespread in the U.S. – major cities like LA, NYC, Chicago, and Austin have active scenes. Use community sites, studio schedules, and the AcroYoga teacher directory to find nearby classes or jams.
Frequently Asked Questions
What is acro yoga?
Acro Yoga is a partner-based practice that combines yoga and acrobatics. It typically involves a base on the ground and a flyer balanced on top, with roles that can be switched. It blends strength, flexibility, and trust-building. Think of it as playful partner yoga.
Do I need a partner to practice?
Acro Yoga is generally done with a partner (and often a spotter). However, instructors usually pair up partners in beginner’s classes or jams. Many classes explicitly say no partner is needed: you can show up solo, and they’ll find you someone to fly with or support you.
Is Acro Yoga safe for beginners?
When taught correctly, yes. Beginners should always practice on mats with a spotter, start with ground-based poses, and follow instructor guidance. Safety is emphasized in beginner classes. Communicate, use fall safeguards, and don’t try flips or inversions until ready. Most injuries are minor if you take it slow.
Do I need to be flexible or fit?
No special background is required, though some familiarity with basic yoga or exercise can help. Partner acrobatics is adaptable: everyone has different body types. Classes often emphasize accessibility for all sizes and abilities. Even relatively inflexible or novice participants can succeed in basic poses with practice.
What should I wear and bring?
Wear comfortable, form-fitting athletic clothes (like leggings, shorts, and a T-shirt). Avoid very loose pants or slippery fabrics. Bare feet or grippy socks are best. Bring a water bottle and a yoga mat for cushioning. Some prefer long sleeves to protect skin during holds, but make sure you can hold grips.
How do I find Acro Yoga classes near me?
Search online for “Acro Yoga” plus your city name. Check yoga studios, circus gyms, or climbing gyms in your area. Use platforms like ClassPass or meetups. Acro communities often have Facebook groups (e.g., “AcroYoga [CityName]”) and websites listing events. The official AcroYoga site also has a teacher directory you can search.
What are some basic Acro Yoga poses for beginners?
Starter poses include “Bird” or front plank (based on back lifting a standing flyer), “Throne” (base kneeling, flyer balanced on hands), and “Whale” (base on back lifting flyer in a gentle backbend). These are done with multiple points of contact for stability. Your class will introduce these gradually.
How do I progress in Acro Yoga?
Practice regularly in classes or jams, always focusing on safety first. Master each pose slowly (with support) before making it more challenging. Listen to your instructors and partners. Over time, you can remove supports (like coming off the hands or doing one-legged variations). Work on strength and flexibility through conditioning (some attend “Acro Beast” workout programs). Patience and communication with your partner are key.
Can I practice acro yoga at home?
You should learn the basics in class first. If you do practice at home, always have a spotter and use ample padding (like several mats). Only attempt moves you’re sure you can do safely. There are online tutorials for home practice, but real-time instructor feedback is safer for beginners.
Is acro yoga good for kids or older adults?
Acro Yoga can be adapted for different ages and sizes. For kids or seniors, it’s important to choose gentle poses, keep sessions shorter, and have strong spotters. Some studios offer family or youth acro classes. Always communicate clearly about comfort and limits. Many find the playful nature of acro yoga enjoyable across age groups.
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