Acro Yoga: Perform These Asanas To Increase Strength

Build trust and endurance by performing these simple acro yoga poses for complete health and wellness

Vani Malik
Written by: Vani MalikUpdated at: Mar 02, 2020 13:04 IST
Acro Yoga: Perform These Asanas To Increase Strength

Acro Yoga is one such form of exercise, which has benefits from both; acrobatics and yoga. This method of exercise not only helps you to build strength and self-confidence but also helps in enhancing trust and focus. It is important to understand the fitness and strength of your body before beginning this kind of yoga. For the same, you need a trustworthy partner who can help you do several asanas. Acro yoga involves a lot of partner coordination, which in turn helps in bettering the trust between the two people. With lots of lifting, patience and a plethora of health benefits, here's how these acro yoga asanas can help you attain complete health and wellness:


Before starting, these are some important terminologies that one should know about acro yoga:

Base: The person on the bottom is referred to as the base. Their back should be firmly placed on the back as it is the foundation for any acro yoga asana.

Flyer: The partner elevated from the ground/base is the flyer. Balance is an essential point here.

Spotter: The one providing support to flyer and base is the spotter who ensures the safety of those doing these asanas.

Partner flow: Yoga asanas by two people is known as partner flow.

Also Read: Start Your Day With These 2 Yoga Asanas For Better Blood Circulation

Try these asanas to set base in the field of acro yoga:

Bird Pose


  • Let the base lye straight on the mat. The flyer starts facing the base.
  • The base now has to place their feet on the flyers hips.
  • The base and flyer then join hands. The flyer leans a little towards the base, transferring their weight on their feet. This may take time, so one has to have a lot of patience.
  • The base starts by slightly bending their knees and raising the flyer off the ground.
  • One has to stay in that pose to build an absolute trust between the base and flyer that the base will not let the flyer fall.

Throne Pose


  • Let the base get on ground, and the flyer face away from base. The feet of the flyer will be framing the base's neck.
  • The base grips the ankle of the flyer, ensuring stability.
  • The base will then left their legs, getting them towards the flyer
  • Once stable, the flyer will now try to sit on the base's feet and their feet on the base's palms.
  • This may take a while, and few failed attempts too. The base will now take the flyer in the throne position, with hands firmly gripping the feet of the flyer.
  • After staying for a while in the pose, to dethrone, the base will extend the flyers leg, bend knees a little and help the flyer land on the mat.

Also Read: Do These 5 Yoga Postures For A Slimmer Waistline

Folded Leaf Pose


  • Taking the bird pose, the flyer will have to keep his/her legs in V shape. The base will then blase his/her feet on the hips of the flyer.
  • The flyer will then slowly raise their legs, taking the flyer off the mat.
  • Once up, the flyer will have to release their hands, in a hanging position.
  • To come back to ground, the base and flyer will connect hands. The flyer will reduce the bend in the knees and help base come to the standing pose.
  • Give the flyer enough time to land back on the mat

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