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From Foot-2-Shin to Bird: Step and Pop

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There are two ways to transition from Foot to Shin to Bird: with a step or with a pop.
It’s best to first learn the beginner-friendly step version. Once that feels solid, you can try the pop variation. We illustrate both options here.

Used poses

Transition pose: The flyer is folding forward with legs fully extended, reaching toward the base with straight arms. The base mirrors this with their own arms stretched vertically upward, meeting the flyer’s hands in a stable grip. Both sets of arms are aligned like two pillars, creating a strong and balanced visual line between the partners.

Step transition video

Flyer leans forward, grabs hands with outstretched hand, flyer lifts one leg and stretches it back. Base places his free leg against the flyer’s hip. As the flyer feels the support, she puts her body weight on it. Base takes out the other leg, flyer extends this leg back, base puts the sole of the other hip. When they have their balance, they let go of each other’s hands.

The transitions and details are shown very clearly in this video
Yoga House Acro

Referenced video for the step version

Pop transition videos

The flyer shifts their weight onto their hands and jumps off the base’s shins with both feet, extending their legs backward in a controlled swing. During this takeoff, the base can offer only minimal assistance. The base maintains a strong grip on the flyer’s arms and, while the flyer is in the air, places their feet under the flyer’s hips to catch them in bird pose. As with other transitions, the landing should be softened: the base bends their legs at the moment of contact to absorb the impact smoothly.

It’s a smooth move that feels like landing on clouds – strong, stable, and kind.  
ACRO CONNECTION

Referenced videos for the pop version

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