This acroyoga flow is made up of 9 basic poses and 7 simple transitions. Each pose is a beginner-friendly fundamental, and the transitions between them are smooth and elegant. The execution is clean, accurate, and beautiful.
I recommend this sequence to all beginners: learn the poses first, then practice each transition on its own. When every element feels stable and confident, connect them all and flow through the entire sequence.
Enjoy your practice!
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 …
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 …
Z Throne
The Z throne is a transition between two poses. The flyer kneels into the base’s hand with one leg and turns with his upper body. …
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, …
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 …
Shin-2-Foot
The flyer kneels on the foot of the base. The flyer stays upright, the base balances.The order in the name is important. The first word …
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 …
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 …
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 Star to Low Foot2Hand
This transition is common in vertical rotations, so it’s worth learning and practicing. An advanced version is when the flyer stands up without assistance (not …
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 Straddle Throne
The transition from Reverse Straddle Throne to Straddle Throne is the second part of the “Throne Rotation”. This movement doesn’t happen directly, but includes an …
From Straddle Throne to Foot2Shin
This is a foundational transition that’s easy to learn and execute, making it perfect for the early stages of practice. It’s a great first step …
From Foot-2-Shin to Shin-2-Foot
The base and the flyer hold each other’s hands. The flyer lifts one leg so that their shin is horizontal, and the base steps under …
From Shin-to-Foot to Shoulderstand with Ankle holds
Flyer lowers her hips and upper body and grabs the base’s ankle. Base bends his legs so he can reach the flyer’s shoulder with his …
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 …
ezt a sort meg kellene csinálni úgy, hogy a vállonállást összekötjük a denevérrel, nem jön le a flyer a földre… vagyis a teljes flow egyben van, egy flowban!
