Acroyoga poses

Poses are the foundation of acroyoga. Everything starts here. That’s why it’s essential to learn and understand the basic positions first – to be able to hold them with control and precision. These are the building blocks for transitions, and transitions are what lead to creative flows and full acro sequences.

In this collection, each pose has its own page where you’ll find descriptions, tutorial videos, and tips for proper alignment and execution. You’ll also see suggestions for easier preparatory poses (so you know what to practice first if something feels out of reach) and more challenging variations to help you grow.

And once a pose feels stable and familiar, you can dive into the transitions it’s involved in – either as a starting or ending shape. This will naturally guide you into the dynamic world of acroyoga flow.

Happy exploring!

BIRDS

The bird pose is often the very first one beginner acroyogis learn. It’s a foundational shape with many variations, depending on the flyer’s position – like front bird, reverse bird, back bird, or even reverse back bird. It can also vary based on whether the flyer is balanced on the base’s feet, hands, or even just one leg.
Bird is not just a static pose – it can also be a starting point for many other shapes, like cradle or other creative transitions. Exploring the bird and its variations offers endless opportunities for play and connection. Take your time to dive deep into this versatile family of poses!

Front Birds

BAck Birds

Bird on Hands

Thrones

As its name suggests, throne is a seated pose – the flyer sits on the base’s feet or hands, either facing forward or backward. The legs can be straight, bent, or wrapped around the base’s feet or hands for stability and variation.
There are many different ways to explore throne: from the classic shapes to creative variations like pigeon throne or Z-throne, which build upon the basics and take things to the next level. This is a pose family full of potential – spend time with it, and you’ll find endless inspiration!

Throne on Foot

Throne on Hands

Beyond Throne

Shoulderstand

Shoulderstand is often the first inverted position acroyogis learn. It introduces the flyer to being upside down in a supported, safe way. In most variations, the flyer focuses on holding a strong, straight line, while the base handles the balancing. That’s why even those who struggle with headstands on their own can often succeed in shoulderstand – because they don’t need to balance themselves.
There are many creative variations: you can shoulderstand on feet, on hands, and even on other parts of the body. It’s a great way to build body awareness and core strength, and a perfect introduction to inversions in acroyoga.
Take a look through the different poses and give them a try – you might surprise yourself!

Shoulderstand on Feet

Shoulderstand on Hands

All-around Shoulderstand

Foot-Shin-Hand variations

This category includes a variety of poses where the flyer stands, kneels, or handstands on the base’s feet, shins, hands, forearms, or even other creative contact points. The flyer focuses on staying aligned and strong, while the base handles the balance and stability.
There are countless variations depending on which body parts are involved, the flyer’s orientation (facing the base or away), and the position of the base’s limbs – whether extended, bent, or grounded.
These poses are excellent for developing body awareness, direction control, and strength. For the base, they often require refined technique and significant muscular engagement, especially when supporting the flyer with the arms or forearms.
Exploring these poses offers a great foundation for more dynamic transitions and advanced inversions. Be curious, and try them all!

Side stars

Side star is often considered a milestone between beginner and intermediate levels. If you can hold this pose steadily – as either a flyer or a base – you’ve definitely moved beyond the basics! It’s a foundational pose that appears frequently in transitions, often linking other positions together within a flow.
There are many variations of side star: inside star, outside, classic or reverse (depending on whether the flyer faces toward or away from the base), with grips (hands or feet), or even the impressive free version where the flyer balances at a single point with no additional support.
What makes this pose challenging is the shared responsibility: the base must support the flyer on one leg, while the flyer needs to actively engage their entire body to stay aligned. Side star is also often dynamic – the base’s leg may move while the flyer keeps balance, making it an essential skill for flow work.
These poses greatly improve balance, spatial awareness, and coordination, and are well worth exploring in all their variations!

Aesthetic poses

Some acroyoga practitioners have elevated the discipline into a true art form — creating stunning visuals in beautiful environments, with poses that radiate grace and harmony. This small collection brings together both basic and unique poses that showcase the artistic side of acroyoga.
Aesthetic poses focus less on movement and more on visual impact. They’re often designed for photography or performance, where body alignment, balance, and expression come together in a powerful still image.
What’s inspiring is that many of these poses are built from simple foundations — proving that even basic shapes, when executed with intention and presence, can become truly beautiful. This category invites you to explore the artistic potential of your practice and discover how elegance often lies in simplicity.

Other poses

This category brings together poses that don’t quite fit into the other groups — a reflection of how diverse and ever-evolving the world of acroyoga truly is. And even this list is far from complete! As the database grows and new poses are discovered, this section will continue to expand.
It’s worth checking back from time to time — there’s always something new to explore. When browsing through these poses, take a moment to study their related transitions and variations, and see how they fit into different sequences.
May this collection inspire you to keep exploring, experimenting, and finding joy in movement!

Balance Poses

Balance is essential in every AcroYoga pose, but in the Balance Poses category, it takes center stage. Here, the flyer is typically not positioned directly above the base’s center of gravity. Instead, balance is created together — like in a seesaw! Both entering and holding these poses can be quite challenging, so it’s important to explore them mindfully and practice with a spotter.

More than two

This unique category features poses that go beyond the classic duo — with either two flyers and one base, or two bases and one flyer. Some of the simplest examples include the double throne (one flyer on the hands, another on the feet) or the double bird variation. These poses can be taken even further with creative twists, resulting in truly stunning shapes.
Unlike most other poses, these don’t involve transitions or appear in flows — they stand on their own as beautiful moments of balance and connection. Practicing and capturing these shapes can be a joyful and memorable experience. They’re not just poses — they’re shared moments, frozen in time.

Standing acro

In all the previous categories, the base performed the poses lying on their back, supporting the flyer with their legs and hands — the so-called “L-base” style. In standing acro, the base stands upright, creating a foundation for the flyer using their whole body and arms. This involves an entirely different kind of strength, control, and coordination.
While it may feel like a new discipline, many of the standing poses are fundamental in their own right. In this category, we highlight some key poses that are both accessible and inspiring. Take your time to explore them — they open up a whole new dimension of acroyoga practice.

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