{"id":56984,"date":"2017-03-17T07:15:26","date_gmt":"2017-03-17T11:15:26","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=56984"},"modified":"2017-03-29T01:30:07","modified_gmt":"2017-03-29T05:30:07","slug":"beginner-acroyoga-poses","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/beginner-acroyoga-poses\/","title":{"rendered":"5 Beginner AcroYoga Poses That Are Totally Doable"},"content":{"rendered":"
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\"5
Photos: Courtesy of Rebecca Weible, Founder of Yo Yoga!<\/figcaption><\/figure>\n<\/div>\n

Crazy acrobatic moves are not just for the circus anymore. AcroYoga blends acrobatic technique with yogic sensibility and is having more than a moment on Instagram<\/a>. Studios like Om Factory, Yoga Vida and Body & Pole are even offering classes devoted entirely to AcroYoga and mastering these balanced-focused poses.<\/p>\n

According to Rebecca Weible, founder of Yo Yoga!<\/a> in New York City, \u201cAcroYoga is a great way to deepen your bond and relationship with a fellow yogi, a friend or significant other.\u201d It\u2019s also helps you build strength throughout your whole body, while challenging your balance and training you to use your breath<\/a>. Working with a partner will also help you improve your flexibility and coordination \u2014 not to mention communication skills.<\/p>\n

Every AcroYoga pose should have at least three people: A base, flyer and spotter. The base is at the bottom, while the flyer is on top. It\u2019s the spotter\u2019s job to guide the base and the flyer to safely mount and talk through the different movements. Before you get started, Weible recommends you communicate with your partner and move slowly. If something doesn’t feel quite right or is painful, say something. You\u2019ll also need to let your partner know when you’ll be bringing more weight onto them, and when you’ll be dismounting.<\/p>\n

Ready to tumble? Grab a partner<\/a> (and an experienced spotter), and try out these five beginner-friendly AcroYoga poses.<\/p>\n

RELATED: <\/strong>5 Restorative Yoga Poses to Ease Your Muscles (And Your Mind)<\/a><\/p>\n

5 AcroYoga Poses You Can Totally Do<\/h3>\n

\"5<\/p>\n

1. Fish On a Rock<\/h3>\n

You and your partner can scratch (er, stretch) each other\u2019s backs with this restorative pose<\/a>. It\u2019s a great hip and back stretch for the base and a chest opener for the flyer. \u201cYou can experiment with the flyer sitting on a blanket or pillow to elevate the hips,\u201d Weible says. This allows the flyer’s lower back to rest against the base’s lower back, deepening the stretch for both partners.<\/p>\n

\"5<\/p>\n

2. Partner Forward Folds<\/h3>\n

If you and your running buddy are training for a race, this pose offers a deep stretch for the back and hamstrings. Weible says, \u201cStand back to back with you and your partner’s feet spread wider than hip-distance apart. Hook elbows with the base’s elbows underneath. The base’s back will stay straight as they start to lean forward, pulling the flyer with them.\u201d<\/p>\n

RELATED: <\/strong>5 Standing Yoga Poses for Better Balance<\/a><\/p>\n

\"5<\/p>\n

3. Stacked Planks<\/h3>\n

You\u2019ll work your core while also challenging your balance and stability in this partner plank variation. To get into this pose, the base will come into a stable plank position and make sure that their shoulders<\/a> are right over their wrists. The flyer will place their hands on the base\u2019s ankles or lower calves. Ready for an even bigger challenge? The flyer can also tuck their toes onto the base\u2019s shoulder blades.<\/p>\n

\"5<\/p>\n

4. Down Dog L-Shape<\/h3>\n

If you want to practice spotting for inversions, this downward dog<\/a> is a great place to start with the trust of a partner. You\u2019ll take your down dog to the next level while your partner works on a killer handstand<\/a> modification. \u201cThe gentle pressure from the flyer’s feet will help lift the base’s hips up and back, lengthening their spine and giving them a great stretch in downward facing dog,\u201d Weible says.<\/p>\n

RELATED: <\/strong>How to Do a Handstand: Yoga for Beginners Tutorial<\/a><\/p>\n

\"5<\/p>\n

5. Airplane<\/h3>\n

It\u2019s time to fly! Similar to a plank pose<\/a> on the ground, this supported version gives the flyer the chance to play around with balance in the air and engage their core. The base may need to keep a slight bend their knees to lift the flyer up and have their shoulders firmly on the mat. Flyers, don\u2019t forget to keep eye contact with your partner the whole time!<\/p>\n","protected":false},"excerpt":{"rendered":"

If you\u2019ve always wanted to dabble in acrobatics, Acroyoga is your chance. Grab a partner and try these yoga poses that will help your balance and stability.<\/p>\n","protected":false},"author":101,"featured_media":57000,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,19],"tags":[153,82,145,341,355,286],"class_list":["post-56984","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-yoga","tag-flexibility","tag-recovery","tag-stretching","tag-tax1living-well","tag-tax2yoga","tag-yoga"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/56984","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/101"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=56984"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/56984\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/57000"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=56984"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=56984"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=56984"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}