Transitions 1. Foundations in Motion

In acroyoga, transitions are the first step toward bringing poses to life through movement. Once you’re able to enter and hold poses with stability, it’s time to start connecting them—and that’s where the flow begins. Some people jump straight into learning sequences, but you’ll soon realize that even if you can manage a whole sequence, there’s always room for improvement. The only way to refine and polish your movement is by working on the transitions—gathering insights, learning what to focus on, and figuring out how to make the flow smoother, lighter, and more effortless.

If transitions are learned incorrectly from the start, they can become ingrained as habits that are much harder to change later on. But if you take the time to study and understand them early, you’re building strong foundations for everything that follows.

Some transitions are shown simply as short video clips, while others include teacher commentary that highlights important details—for both flyer and base. These videos are worth studying carefully, as they offer valuable guidance.

Each transition is labeled with its starting and ending pose. Some include an intermediate shape that’s useful to notice for its subtle details. If you’re struggling with a transition, it may be worth returning to the poses themselves and strengthening those first.

We also indicate which flow or washing machine includes each transition, so you can see how the pieces come together in context.

There are transitions where multiple pathways exist between two poses—some with a step, a pop, or a change in direction. These options give you creative freedom when building your own sequences, allowing you to choose the path that best suits your style or the moment.

This collection is continuously growing, so we invite you to check back now and then—you might discover something new!

Transitions are not just technical connectors—they’re where the true art of acroyoga begins. This is where expression, creativity, and connection take form. A well-executed transition is like a graceful move in dance—it strengthens not only your body, but also the partnership. When practicing, take time to explore the balance points and to move as one. That’s where the real flow lives.

Transitions from Bird

Many transitions begin from bird pose—whether it’s front bird, reverse bird, or bird in hands. Since bird is one of the core foundational positions, these are often the first transitions that beginners explore.
The simplest transitions are the ones where the flyer stays directly above the base, moving symmetrically along the base’s central axis. These are the best to start with. They help build trust, establish a shared sense of timing, and create the first real experience of flowing together.
We recommend starting with beginner flows and introductory sequences that include these basic transitions. They offer a solid foundation for everything that comes next.

From Front bird

From Reverse Front Bird

From Back Bird

From reverse Back Bird

From Handbird

Transitions from Throne

Transitions from throne poses form an important foundation for acroyoga movement flows.
The flyer’s task is to keep their upper body upright at all times, reaching upward through the crown of the head, as if trying to grow taller. It’s also crucial for the flyer to stay focused on the target pose throughout the movement, continually working toward reaching it.
Since during transitions the flyer’s full weight often rests on one leg of the base, the base needs a high level of focus, strength, and stability. For this reason, we strongly recommend practicing with a spotter until the transitions feel safe and controlled.
The transitions starting from throne poses are grouped according to the type of throne: facing or reversed throne, throne on hands or on feet, and a few other unique throne variations.
Practicing these transitions not only develops technical skills but also deepens the experience of shared flow between partners.

From Classic Throne

From Straddle Throne

From Reverse Straddle Throne

From Straddle Throne on Hands

From Reverse Straddle Throne on Hands

From Other Throne variations

Transitions from Shoulderstand

Shoulderstands are inverted balancing poses that require a solid foundation and stable control before attempting any transitions from them.
Before working on these movements, it’s essential to ensure that both the base and the flyer can hold the shoulderstand confidently and securely.
Because this position involves inverted balance, it is highly recommended to have a spotter during practice—especially in the beginning—until the transitions feel safe and smooth.
Take your time to build a strong, reliable base, and always prioritize good technique and communication.
Mastering transitions from shoulderstands opens the door to beautiful, flowing sequences and a deeper trust between partners.

From Shoulderstand on Hands

From Reverse Shoulderstand on Hands

From Shoulderstand on Feet

From Reverse Star

Transitions from Foot, Shin, Hand

From Shin to Foot, from Foot to Shin, From Foot to Hand, and other Foot, Shin, Hand variations

 

From Foot-to-Shin

From Shin-to-Foot

From Low Foot-to-Hand

From High Foot-to-Hand

From Reverse Low Foot-to-Hand

From Reverse High Foot-to-Hand

From Other Foot Shin Hand variations

TRANSITIONS 2. PAGE
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