Acro Yoga Poses For Beginners
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WATCH THIS VIDEO to learn Acro Yoga Poses For FORWARD FLYING and its benefits.
The word “acro” comes from Greek origin, and it means “high,” and “yoga” means “union” in Sanskrit. This yoga requires minimum two people, the “flyer” and the “base”. Sometimes for certain difficult to do postures a third, person known as a “spotter,” is needed. Trust is the main ingredient in all these yoga postures.
FORWARD FLYING LEVEL 1
Plank & Bird
Steps:
• The Base lies down on the mat. The legs will be at a 90 degree angle and the feet should be flexed.
• The flyer will lean forward and place the base’s feet on their hip bone and hold on to the base hands. Here both the flyer and the base should have strong arms.
• In the beginning stage the base’s legs will be bent and the arms straight.
• The base will straighten their legs slowly.
• The base will let go of the hands and support the flyer with only the legs.
• The flyer will stretch the arms out at shoulder level and keep the feet together and open up the chest.
Benefits:
Base
• It helps to strengthen the core, quads and hamstrings.
• It also helps to tone the arms
Flyer
• It helps to open up the chest.
• Apart from strengthening the core muscles it also strengthens the back and the glutes
FOLDED LEAF
Steps:
• Base will lie on the mat and lift your feet high up in the air.
• Flyer will stand close to the bases feet.
• The flyer will come close to the bases feet and place the soles of the feet on their hips.
• The flyer will reach forward and grab on to the bases wrist.
• The base will straighten their legs and lift the flyer’s lower body off the floor.
• The flyer will lift the legs and make them straight so that they become perpendicular to its trunk.
Benefits:
Base
• It helps to strengthen the core, quads and hamstrings.
• It also helps to tone the arms
Flyer
• It helps to open up the chest.
• Apart from strengthening the core muscles it also strengthens the back and the glutes.
SUPER YOGI
Steps:
• Base will lie on the mat and lift your feet high up in the air.
• Flier will stand close to the bases feet.
• The flier will come close to the bases feet and place the soles of the feet on their hips.
• The flier will reach forward and grab on to the bases wrist.
• The base will straighten their legs and lift the flier’s lower body off the floor.
• The flier will lift the legs and make them straight so that they become perpendicular to its trunk.
• The base will hold on to the flyer’s wrists and help extend hand further.
• At this position the flyers hands are stretched out in front with the palms together.
REVERSE NAMASKAR
Steps:
• Base will lie on the mat and lift your feet high up in the air.
• Flier will stand close to the bases feet.
• The flier will come close to the bases feet and place the soles of the feet on their hips.
• The flier will reach forward and grab on to the bases wrist.
• The base will straighten their legs and lift the flier’s lower body off the floor.
• The flier will lift the legs and make them straight so that they become perpendicular to its trunk.
• The flyer will let go of the base’s hands and take their hands behind and touch both the palms together in a namaskar pose. The flyer will bring the soles of their feet together.
LIFTED BADHAKONASAN
Steps:
• Sit on a slightly raised mat, or folded blanket.
• Bring the soles of your feet together and place them close to your groin.
• Your hands will be placed just behind your outer thighs and all your fingertips will be pressed on to the mat for a better support.
• Now inhale and press the hands down and lift your body up a few inches.
• Your knees and thighs can fall open.
• Drop the shoulders and open up your chest.
• Slowly get your hips down.
• Bring your knees together in front of you and rest.
Benefits:
• It helps to stretch the inner thighs and groin.
• Strengthens the arms.
