Acroyoga: All About Tandem Yoga, Three & Two Person Yoga Poses

Article continues after the ad.

acro-yoga-benefits-poses-postures-movements-basics-beginner-two-three-people

From acroyoga benefits to advanced and basic acro yoga poses for two and three people, check out our tandem yoga guide below!

What is Acroyoga?

acroyoga-poses-postures-movements-benefits-easy-front-flying-bird

Acroyoga Benefits

From increasing strength and stamina to reducing stress and anxiety, there are a lot of benefits that come with doing tandem yoga.

– Since acroyoga involves poses where either you’re balancing yourself on top of someone or you’re balancing them over you, you’re gonna need a lot of core strength. And with practice, you’ll build muscles in your arms and legs and be stronger than ever.
– There’s also tons of stretching in two person yoga, so it helps your body become more flexible.
– Acroyoga is one of the few types of yoga where it’s almost impossible to get distracted. When you’re three feet off the ground, you can’t help but focus. This concentration can help you in your everyday life as well.
– Apart from all the physical benefits, tandem yoga will also help you build trust in your partner as well as gain it in return.
– Acroyoga is also said to help with anxiety and stress.
– If you need more motivation to go to your yoga classes, a partner can help you set a fitness routine, all the while making it fun!

Acroyoga Basics

easy-acroyoga-poses-two-person-three-people-yoga

While doing tandem yoga, you can choose to be either of the two – base or flyer. The base is the person who lies on the ground with his/her arms and legs up in the air to support the other person or flyer. And the flyer is the person being lifted off the ground by the base. No matter what role you decide to take on, you’re gonna need strength, balance and most of all, trust.

In acro yoga, there is no set order or sequence of poses so you can start pretty much anywhere. Acro yoga classes usually last for 90 minutes. It’s also advised to not try tandem yoga at home without supervision if you’re just starting out.

If you’re wondering what to wear to acro yoga lessons, it’s pretty simple. Just make sure to avoid loose clothing that would get in the way while trying to create acrobatic poses. Also keep in mind to wear clothes that are not too tight for you to move freely. Fitted sports bras or tank tops paired with yoga pants or tight capris are ideal.

Acroyoga for Beginners

If you’re a beginner, yes, tandem yoga is as hard as it looks but it gets easier with practice. Warming-up before the yoga is a must as it’ll help your body get ready for the hardcore exercise. And when you’re the base, always make sure you’re ready to catch the flyer if they fall. Also, make sure to keep in mind the stacking bones acro yoga technique, where the base keep their legs and arms as straight as possible so the bones do all the work and not the muscles. You can start by trying some easy acro yoga poses like the front plank, front bird and whale.

The front plank involves the base lying flat on their back with their legs straight up in the air, while the flyer is balanced on their feet, holding each other’s hands. The feet of the base should be in contact with the hip bones of the flyer.

front-plank-flying-bird-beginner-easy-acro-yoga-two-person-poses

acroyoga-flying-bird-yoga-poses-benefits-easy-beginner-postures

acro-yoga-benefits-partner-tandem-yoga-poses-whale

What better way to bond with your loved one than trust-building, health-benefiting and super fun yoga?! Partner yoga is a great way to deepen your relationship. And if you’re the kind of person that gets bored doing yoga, having your loved one there will make it so much more fun and enjoyable!

Acroyoga Poses

Once you’ve mastered beginner acro lessons and poses, you can move on to more intricate acrobatic poses as well as acro yoga moves like the ones below.

2 People Yoga Poses

Throne Pose

acroyoga-benefits-easy-beginner-poses-movements

Super Yogi

Inverted Dancer Pose

Acroyoga Ninja Star

The star is an acro washing machine, which means it’s a movement that starts and ends at the same position. It requires the flyer to spin around the base’s feet just like a ninja star would.

Three Person Yoga Poses

Like they say, the more the merrier! Switch up your nail spa day or movie night with your BFF’s for a fun three person yoga session!

Downward Dog

Foot to Foot Downward Dog with Foot Hang Flyer

three-person-yoga-poses-extreme-acroyoga-advanced-hanging-flyer

Extreme Yoga Poses for Two

If you’re still a beginner, don’t even think of trying these. They’re as extreme as they can get. However, if you’re on a more advanced level, have fun giving these advanced acro yoga poses a go with your partner. Or get your instructor’s help to practice these slowly.