AcroYoga: Everything You Need to Know (and Try) to Transform Your Yoga Life!

Where would we be without our personal yoga practice?  I know I would be a ball of tension without the time I dedicate to getting on my mat, breathing, moving, and meditating.  With the intensity a day may bring, we usually need some time to unwind, slow down the mind, and be alone.

If you have a personal yoga practice, you know that it can never be compared to or replaced by anything.  Adding additional practices into your life is beneficial to staying balanced, interested, and a more well-rounded person.  Partner yoga and acro yoga have become a passion of mine for many reasons.  Its a great way to gain strength and flexibility if you’re not a fan of lifting weights or have the discipline to stretch on your own.  It provides a fun alternative to hitting the gym, and most likely you will smile and laugh your way through your workout.  Here are some other benefits:

Communication Skills 

When you are turned upside down on top of another human being that you may have met just minutes prior, you turn on your communication skills full speed, and if your full speed isn’t good enough, it gets better with practice.  We can also strengthen already existing relationships by practicing partner and acro yoga together.  We sometimes don’t realize that the way we verbalize something to another person may come across completely different, so we fine tune the way we make our point clear.  Any urgency, nervousness or fast movements is felt instantly when physically touching another person, so we learn to make the slightest, gradual movements, and most importantly remain calm and come down slowly with control before bailing.

Therapeutic Touch  

There is scientific research that shows how human touch can be immensely beneficial to our well-being and all of the problems we face in the world today.  Just the simplistic touch of another human being correlates with decreased violence, trust, stronger immune system, strengthened team dynamics, and non-sexual emotional intimacy.  So go get your hands on someone!

Trust

One of my favorite acro yoga teachers, Daniel Scott, took the practice of acro yoga and renamed it the “Yoga of Trust”.  I studied with Daniel during his training in Austin, TX.  Trust is usually the first word I hear people say when trying these poses for the first time.  Working directly and closely with someone face to face and practicing these poses will bring up any lack of trust you may have in yourself, and other people.  The process to regain both of those forms can be a gradual but beautiful one, and to support someone through that process is very special.

Community

Much of our society today is based on digital interaction and significantly limited face to face communication.  The problems we struggle with are largely due to the lack of authentic interaction and miscommunication.  In the cities where I have traveled to for the acro yoga practice, I have been welcomed with open arms by the loving community of acro yoga practitioners.  In cities such as Austin, TX and San Diego, CA there are open practice sessions called “Jams” in which you meet new people, practice and share skills.  When you work directly with someone, most of the time a person you have never met, you are proven wrong of any pre judgements, or assumptions you may have made with that person.  An understanding for our differences and compassion for other people’s fears and reservations is learned.

“Flow” State of Mind

You know when you’re doing that thing you love to do and all of the sudden hours go by because you lost track of time?  Commonly referred to as “being in the flow”, this is where the magic happens.  Us yogis can also call this a moving meditation.  There is research proving that a flow state of mind is healthy for the brain, promotes self-confidence, creativity, and more brain areas to communicate freely.  This is much of the basis of Brighde Dougherty’s company called of Flow Self-Empowerment, and one of the reasons why I help her bring acro yoga and partner work to her programs.  Through the programs we focus on building confidence, and strengthening both independent and team leadership skills.

These are 8 of my favorite poses to practice and teach, but should not be practiced before the body is warmed up, as any partner or acro poses puts added pressure on the body to open up further than it is used to, which can cause injury.

Down Dog/Bow

Flyer:  Michaela Cox  Base: Danny Wolf

At Karma Barre in Spring Lake, NJ

This variation of Bow pose promotes extra length in the spine of the flyer, which is important in backbends to prevent compression in the lower spine.  The base receives a deepening of the stretch in the hamstrings by the pressure of the flyer on the sacrum.  Depending on the range of motion in the base, the base’s knees can be bent or straight.

Forward Fold/Camel/Backbend

Flyer: Serena Soffer Base: Cassandra Hall, Jennifer Vafakos

At Inlet Yoga in Manasquan, NJ

Contrary to popular belief, moderately rounding the spine in a forward fold is ok.  This partner stretch allows the base to benefit from a deep forward fold with a rounded spine aiding in spinal flexion, and releasing tension in the neck and back muscles that would be tensed if the base was trying to hold a flat back.  Our spine is the path to our brain, and to keep it working at maximum performance we must regularly practice spinal flexion, extension, rotation, and side bending.  This is a deep forward fold for the base can be dangerous for anyone with tight hamstrings or an inflexible spine, so should only be practiced on a base that maintains a long even curve from the base of the spine out to the back of the neck.  Forcing the base into this pose could lead to a tear or destabilize the sacroiliac joints.  The flyer, is in a supported camel pose, which highlights spinal extension (back bending).  The benefit of practicing this on top of another person is keeping the spine long, preventing any compression in the lower back.  As you see, the spine of the flyer follows a nice even curve, along the spine of the base.  A variation with the legs straight out is also an option for anyone who may feel spinal compression in the variation with the knees bent.  A third person can always be added, connecting arms to stretch the flyer’s shoulders.

Folded Leaf

At Karma Barre

Flyer:  Cassandra Hall  Base:  Brett Lehr

Suffer from back pain?  Know anyone who does?  Yes, just about everyone.  Get ready to hang and let it go.  Benefits for the flyer: Improved circulation, traction in the spine, mental alertness, and relief of back pain.  This pose is an absolute favorite for any practitioner.  If the flyer’s torso is short enough, and the bases legs are long enough, the flyer can completely hang from their hips completely decompressing the entire spine.  This also helps to open up the hips and in turn the lower back by the pressure from the base’s feet on the muscles around the hip of the flyer.  The base receives a nice hamstring stretch, while keeping the stability by working the core muscles.  For a base with tighter hamstrings, place a rolled up mat under the sacrum on the floor.

Superman

Flyer:  Sally Bruno  Base:  Cassandra Hall

A variation of folded leaf, this pose takes to focus to the shoulders, and elongates the entire  body.  The base pulls from the flyers wrists in the opposite direction as the flyer’s hips, providing traction throughout the spine as well as stretching through the shoulders.  This is a full body stretch that is just too good to miss.

Lifted Leaf with shoulder stretch

Flyer: Matthew Dwyer

At Powerflow In Asbury Park, NJ

Adding on to the variations of folded leaf, this focuses on the shoulders, back, chest and triceps.  Basically, this focuses on the upper arm of Gomukhasana.  This is an especially nice stretch because  the shoulders are rarely stretched in this position of external rotation of the arms with both shoulder and elbow flexion.  It can be very difficult and uncomfortable to get into this shoulder stretch alone, but with the help of a friend, it feels quite nice.

High Flying Whale

Flyer: Bridget Riepl

At Powerflow in Asbury Park, NJ

This pose that may look pretty, but can be as therapeutic as they get!  The base’s feet in this position are externally rotated directly underneath the shoulder blades of the flyer applying pressure to provide release to the muscles that attach to the scapula.  Another option is to keep the feet of the base parallel to each other on either side of the flyer’s spine.  Acting as a pedal, if the base gently and slightly pushes into the toes, the flyers backbend will deepen.  In addition to the backbend, the bases feet provide pressure along the middle back releasing tension in the Intercostals.

Box

Flyer:  Micheala Cox  Base: Danny Wolf

Afraid of inversions?  Get some help from a friend.  This is a good core strengthener for the base and also targets the upper body’s  alignment for handstand training.  Starting in a plank position, the base sits up as the flyer hinges at the hips.  Once the flyer is up the base can then coach the flyer through some handstand alignment cues.  By having the support of your base and the hips flexed, you can isolate your upper body alignment of handstand.

Front Bird

Flyer:  Brighde Dougherty  Base:  Cassandra Hall

Bird is probably the most well known pose in acro yoga because so many of the flows (washing machines) start from this pose.  The flyer is in locust pose, which alone on the ground strengthens the back muscles and glutes.  In addition to these strengthening benefits, it opens the chest and requires trust.  The base receives a stretch in the hamstrings and strengthens all of the leg muscles and core which is essential to keep the flyer stable.

Sounds and looks awesome right?  Always use a spotter!  But even better, come join me at a workshop to learn how to safely and properly come into these poses. The best way to really understand anything is to embody it!

Come join me for an intro workshop and practice time after.  I teach yoga at the following studios and offer partner yoga and acro yoga as special workshops:

Inlet Yoga in Manasquan, NJ for Open Flow Sundays 8:00 am

Karma Barre and Yoga in Spring Lake Heights, NJ for Open Heated Flow Mondays 6:30 pm

Root to Rise/Yoga Peace Kula in Belmar, NJ on Mondays at 9:30 am for a new Acro Yoga class, starting in March

The Joyful Living Yoga Center in Point Pleasant Beach, NJ on Tuesdays at 9:30 am

Powerflow Asbury Park in Asbury Park, NJ on Fridays at 4:30 pm

Upcoming acro yoga workshops:

The Joyful Living Yoga Center, Point Pleasant Beach, NJ

Bimonthly Saturdays at 4:00 pm – next up Feb 24th

Karma Barre and Yoga, Spring Lake Heights, NJ

Bimonthly Sundays at 11:00 am – next up Feb 18th

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