Beginner friendly version with a step: This is one of the first transitions you’ll come across when you start practicing acroyoga.
Intermediate version with a pop: In acroyoga, a pop (a small throw) isn’t a beginner technique—it’s recommended for more experienced partners.
Advanced version is via Hand2Hand!
Beginner version: Transition with step
Strong base-flyer hand grip! The base removes one foot from under the flyer’s shoulder and begins lowering the other leg until the removed foot reaches the flyer’s thigh. As soon as the flyer feels the support on their thigh, they shift their weight onto it, allowing the base to remove the other foot and place it under the flyer’s other thigh. The hands remain strong and engaged throughout the transition.
Lauren Clausen Yoga
In this video, you can see how to step up and down between the star and straddle bat poses. Jacob Brown
Transition with pop
The base gives the flyer a little pop with their legs while keeping a strong grip with their hands. As the flyer “falls” downward, the base places their feet on the flyer’s hips, transitioning into bat pose. A soft landing is essential – the base should bend their knees to absorb the flyer’s descent, then extend their legs again. Watch for timing and communication – this transition relies on good coordination and control from both partners.
Lauren Clausen Yoga
Danzaires Acroyoga Fernando Vizcaíno Carles
Advanced version (with Hand2Hand)
From the star pose, they move into the hand2hand position, and from there the base slowly lowers the flyer down into the bat pose.
Used Poses
Star with hand holds
Shoulderstand on feet, but we just call it “star” for short, so it’s shorter and more compact. This is the basic position, it can have …
Straddle Bat
The flyer hangs in a straddle. Her legs are heavy, that’s how she holds herself up. The base keeps the toes inward…Here are several ways …
Referenced videos with Step
SIMPLE AND BEAUTIFUL FLOW FOR BEGINNERS – ACRO CONNECTION
This video, set in a beautiful environment and performed with grace, is a perfect example of how even the simplest …
Acroyoga flow. Acroyoga BEGINNERS ACROYOGA POSES
Acroyoga BEGINNERS ACROYOGA POSES with Danzaires Acroyoga Fernando Vizcaíno Carles This video features a longer acroyoga sequence — about 5 and …
Kadri + Daniel Old Skool
I recommend this sequence for beginners or advanced practitioners working with a flyer heavier than their own weight. https://www.youtube.com/watch?v=wsP-ojB-EUA Let’s …
Referenced videos with pop
Spider Roll 2.
This is a variation of the Spider Roll. Compared to the original Spider Roll washing machine, the bat-to-reverse-throne transition here …
Spider Roll washing machine
The Spider Roll is a well-known and much-loved acro yoga washing machine.It consists of three transitions, two of which are …
