Acroyoga BEGINNERS ACROYOGA POSES with Danzaires Acroyoga Fernando Vizcaíno Carles
This video features a longer acroyoga sequence — about 5 and a half minutes of flowing movement.
It includes several well-known poses, held with control and connected by smooth, elegant transitions. You’ll also find a few unique postures that are rarely seen elsewhere, making this video well worth watching all the way through.
Whether you explore it in parts or try the full sequence, it offers a solid challenge.
If you can complete this flow, you can confidently call yourself an experienced beginner in acroyoga!
Used poses
This acroyoga flow includes a few poses that are far from ordinary — in fact, they’re so unique that they don’t even have dedicated entries in the standard pose library.
Still, we’ve chosen to highlight them with a photo, because we believe it’s important to explore these shapes too and give them space in your practice.
Bird (Free bird, no hands)
If you managed to do the front plank pose, then this can be the next challenge.The base “gives a tip” by slightly lifting his foot …
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 …
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, …
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 …
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 …
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 Low Foot-2-hand
Reverse Low Foot-2-hand: The base’s elbows are on the ground, close to their body, with their forearms vertical. The flyer stands in the base’s palms …
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 …
Couch
This is a very beautiful beginner pose that we rarely use, but it does appear in beginner sequences. It’s light, simple, and easy to incorporate …
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 …
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 …
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 …
Nataraj pose
We emphasized “pose” in the title because there is also a sequence with the same name, and so that we can distinguish it.The flyer is …
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 …
Handstand in acroyoga
In acroyoga, a handstand on the ground is usually an entry or exit pose. Sometimes a sequence starts with a handstand, or it ends with …
Used transitions
From Bird to Straddle Throne
A transition for beginners, similar to the bird to classic throne transition, see below. https://www.youtube.com/watch?v=KowDFJolg3E Base’s arm is vertical, flyer leans on it with her …
From Straddle throne to Classic throne
Base moves from a straddle throne to a classical throne. The flyer releases the lock and puts her foot in the base’s hands. The base …
From Classic throne to Foot-2-Shin
The starting pose is the classic throne pose. Base places the flyer’s feet on the shins, close to the knees. Flyer leans forward and stands …
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 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 Throne to Reverse Low Foot2hand
The easiest way to enter this pose is from throne. The base holds the flyer’s feet and brings their elbows down to the ground, close …
From Reverse Low Foot-2-hand to Bird
This is a basic transition between two fundamental poses. It’s a simple movement, yet it’s worth paying attention to the small details to ensure a …
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 Straddle Bat
This is a really interesting transition—I’ve only seen it in this one video so far, but it’s definitely worth studying, trying, and mastering. It’s a …
One leg Bird Tic-toc, Straddle bat
Here I’m demonstrating a very rare bat tic-toc transition. It’s quite similar to the classic inside star tic-toc, but instead of transitioning between two side …
From Inside Star to Couch
A movement from an instructional video; later in the video, they explain and demonstrate it in detail. Feel the flow https://www.youtube.com/watch?v=vz4ibKyG6E8 A very short movement, …
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 …
From Floating paschi to Back bird
The transition from Paschi pose to Back Bird is smooth and accessible. The flyer releases their ankles and begins to lift their extended, closed legs …
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 Straddle bat (step and pop)
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: …
From Straddle Bat to Low Foot-to-Hand
This is the move where the flyer threads through the base’s legs. It’s a dynamic and elegant transition that requires good coordination between base and …
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 Handstand
In this video, we’re demonstrating a transition that begins just like a classic ‘waterfall’: the flyer leans back from reverse throne toward the base’s hands. …
