If you’ve ever seen people practicing acroyoga, you have have thought, “I could never do that!” You’re not alone! Fortunately, you may also be delightfully wrong. Acroyoga combines acrobatics and yoga. But it’s much more than that; it encompasses partnership and trust. Pour yourself a glass of sustainable green wine and learn the basics.
Partner — and Warm — Up
You will need a partner for acroyoga, and, for safety’s sake, a spotter. One of you will be the “base” (usually the larger person) and the other will be the “flier.”
Take the time to do a few sun salutations to warm up. Feel yourself become very calm and centered. Next, hold a plank pose for about 30 seconds; feel your core engage and prepare for your next pose.
The flying pose is a great place to start. If you ever played “airplane” as a child, you’ll recognize it right away! The base lies on his back with his heels over his hips. The flyer faces the base; her toes should be nearly touching the base’s glutes. The base brings his feet to the flyer’s hipbones. He bends his knees a little and grips the flier’s hands.
Now it’s time to take off: the flyer leans forward into the base’s feet. It’s important that the flyer keep her body in a straight line from shoulders to heels. Engage that core!
The base keeps his arms straight and takes the flyer’s weight on his feet. From there, he straightens his legs over his hips (knees slightly bent if necessary). His shoulder blades should be grounded into the mat for stability, and his hands should be directly over his shoulders. The flyer pushes into his hands for stability and points her toes.
The spotter usually holds a goddess pose or mountain pose off the side. At this time, she is paying attention to ensure that the base and flyer are balanced and safe.
The base and flyer can remain in this pose for between 5 to 10 breath cycles, or less if desired.
Acroyoga is a great relationship-builder; so are the healthy wines you can indulge in as a treat for attempting this excellent physical and spiritual exercise! You can find more ideal poses for beginners here — and more delicious green wine options here.