Super long sequence of simple elements. 3.30 minutes, 19 poses, 20 transitions! See “Used poses”, “Used transitions” for a detailed description of each elements!
Used poses
Front plank, bird – the first step
Before you start practicing, it’s worth looking at what you need to pay attention to when taking the plank pose. The photos, descriptions and videos …
Bow pose
Flyer reaches back with her hands and holds her ankle Also called half-bow or superwoman pose, here the flyer holds only one ankle and extends …
Shoulderstand with ankle holds
Base: holds his thumb parallel to his other fingers, with his arms positioned vertically. Flyer: keeps her body straight and vertical, with her arms fully …
Foot-2-Knee Balance pose
Starting pose Balance pose In the two photos, you can see the different hand positions. In the first one, the hands are in a supportive …
Foot-2-Shin
Flyer stands on base’s shin, toes close to base’s knee. The order in the name is important. The first word in the name (foot) always …
Classic throne
In the classic throne pose, the flyer sits on the foot of the base, the upper body is straight, the thighs are horizontal, and the …
High flying whale
High flying whale: One of the first poses encountered by a beginner acro-yoga practitioner. Base’s sole is at the flyer’s shoulder blade, while the base …
Straddle throne
The classic throne position is followed by the straddle throne pose. Here, the sole of the base is not under the buttock of the flyer, …
Vishnu couch
Basic pose, one leg of the base is in the armpit of the flyer, the other leg is on the inner thigh of the flyer. …
Reverse Straddle Throne on Hands
This pose is often included in sequences for beginners and is easy to learn.The flyer is positioned facing the base’s legs, locking their legs around …
Jedibox
Base lies on the ground with outstretched arms and legs. His hands and feet are vertical. Flyer’s sole in the base’s hand, flyer’s hand on …
Low Foot-2-hand
Low foot-to-hand: The base’s elbow is on the ground, closely next to their body, with the forearm vertical. The flyer keeps their body straight and …
Reverse Straddle Throne
The flyer sits on the base’s legs, facing away, with their legs locked around the base’s legs from behind. It’s a beginner pose, simple and …
Back bow
Back bow from back bird (Inverted bow or reverse bow) It starts from a back bird: base makes sure to keep the flyer in balance. Flyer …
Back bird
Back bird “doe-legged”, i.e. the flyer draws in one leg bent and the other leg extended Flyer lets go of his hands and feet and …
Navasana – Boat pose
We transition into this pose from back bird, with the flyer engaging their core to lift both their upper body and legs. This movement is …
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 …
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 …
Floating Paschi
Base balances the flyer by the upper arm of the flyer. Flyer is in a Paschi pose. I found quite a few videos that thoroughly …
Used transitions
From bird to Bow
A beginner’s exercise, simple to do, but spectacular at the same time. It is worth asking for spot help to practice first https://www.youtube.com/watch?v=KowDFJolg3E Flyer reaches …
From Bird to Shoulderstand with ankle holds
Beginner-friendly transition, commonly found in many entry-level sequences. The flyer starts in bird pose, holding the base’s ankles while tilting forward with a straight body. …
From Shoulderstand with ankle holds to Bird
This is a very important foundational transition that you will definitely learn as a beginner. If you’re the flyer: Since you’re holding the base’s ankles, …
From Bird to Foot2Knee Balance
Starting position: Front plank with a hand grip. The base removes one foot from under the flyer’s hips (creating a three-point stance) and places it …
From Foot-2-Shin to Classic throne
This is an exciting transition! During the entire process, the flyer can only trust that the base sole is there, where she will sit, because …
From Throne to High flying whale (step)
From the throne, the base takes one of his legs out and the flyer places her shoulder blade on it, they assume the high flying …
From Classic throne to Straddle throne
It’s a very simple transition, the base changes the position of the sole, and the flyer opens a spread and locks her legs around the …
From Straddle Throne to Vishnu Couch
This transition can be executed in multiple ways. Everyone should choose the technique that matches their skill level! With hand grip: The base and flyer hold …
From Vishnu couch to Straddle Throne
This transition can be executed in multiple ways. Everyone should choose the technique that matches their skill level! With hand grip: The base and flyer …
From Straddle Throne to Reverse Straddle Throne on Hands
Base turns the flyer to one side and grabs the closer leg with an outstretched hand close to the knee. Flyer locks her foot on …
From Reverse Straddle Throne on Hands to Jedibox
Flyer grabs the sole of the base and pulls herself up, while unlocking her legs and standing in the palm of the base. Base’s elbow …
From Jedibox to Low Foot2Hand
From jedi box to foot2hand beginner transition Base lowers his elbow to the ground, flyer lets go of base’s leg and straightens up. Super Dave …
From Low Foot-2-Hand to Reverse Straddle Throne
This is a commonly used transition; we often see it in beginner sequences. It’s worth learning and practicing. Base moves his legs between flyer’s legs, …
From Reverse Straddle Throne to Back bird (step and pop)
This transition actually consists of several steps. The first movement is the so-called waterfall, where the flyer begins to lean back slowly and with control …
From Back bird to Straddle Bat
Base’s arms outstretched, flyer’s hands bent next to her ears, holding hands. Flyer begins to raise her legs in a straddle, while the base sole …
From Straddle Bat to Star (step and pop)
This transition can be done in two ways — first we show the step-through version, followed by the pop variation.This transition (with step) is one …
From Star to Back bird (step and pop)
This transition can be done with a step, which is the beginner-friendly version, or with a pop for a more dynamic challenge.With Step: A commonly …
From Back bird to Straddle Bat
Base’s arms outstretched, flyer’s hands bent next to her ears, holding hands. Flyer begins to raise her legs in a straddle, while the base sole …
From Straddle bat to Floating paschi
Since the Paschi pose is most commonly entered from the Bat pose, you may have already seen some videos demonstrating the Bat-to-Paschi transition in the …
