Acro
Partner acro is a wide ranging discipline that includes "acroyoga" or L-based acro, standing acrobatics, and other skills that might appear in an adagio act. Partner acro is often seen from the outside as something that requires immense strength and flexibility, but there are many skills that can be done by almost anyone given the right technique. In addition, practitioners of other disciplines such as handbalancing, breakdancing, contortion, lifting, and pole dance might find that much of their abilities transfer over to partner acrobatics in one way or another. If you don't have a partner to practice with, there are many drills that can be done to improve the strength and flexibility required for partner acro. Of course, having a consistent partner to practice with is the best way to learn and improve in partner acro.
Acro Skills
Videos
Why are your shoulders closed in handstand?
Split Leg Body Position
Inversion Terminology & Stacking
How to Grip the Inversion Trainer
Finding Your Inversion Line
Straight Spine Alignment for Inversions
Straight Body Inversion Shape
Tuck Inversion Position
Straddle Inversion Position
Pike Inversion Position
Split Leg Inversion Entrance
Tuck Inversion Entrance
Straddle Inversion Entrance
Pike Inversion Entrance
Using the Wall to Build Confidence in Inverting Yourself
Shoulder Stand to Back Bird
Reverse Bird Tik Toks
Mono Reverse Star
Ninja Bat
Ninja Star
Side Star to Whale Flow
Side Croc
Introduction to Washing Machine Series
Get Upside Down with Candlestick
Free Reverse Star
Four Step
Croc or Gut Lever
Catherine's Wheel Machine
Biceps Stand
Barrel Roll
An Introduction to Inverting
Arm-to-Arm Handstand on Chest (Fwd and Rev)
Handstand on Ankles
Handstand on Knees
Assisted Shoulderstand (Hands on Ankles)
Throne from Bird
Icarian Scoop Throne Mount
Thinker (Mono Throne)
Eggbeaters (no hands leg-wrap throne mount)
Mermaid Pose from Throne
Swinging Gate (Throne Transition to Rev Throne)
Reverse Throne Entry From Ground
Reverse Shoulder Stand from Back Bird
Partner Box Up Inversion Exercise
Basic Bird Pose
Basic Throne Pose
Candlestick Pose (Beginner Inversion)
Bird pose - no hands!
Acro Core Flow - 40 minutes
Ski Jumps (Prep for Bird Pose)
Takeaways in bird
Introduction to Connected Pops
Fifth Position Walks
Hamstring Stabilization
Prehab for Low Back Stability
Prehab for Ankle Stabilization
Back Bird to Hand to Hand
Base Forearm Position for Hand to Hand
Reverse L-Sit
Star to Extended H2H Variation 2
Introduction to Hand to Hand
How to get the most out of crawl position
Tempo Jump to Extended Hand to Hand
Baby Hand to Hand
Shin to Foot to Reverse Hand to Hand
Front Plank to Reverse Hand to Hand
Handstand Jumps for Hand to Hand
Star to Extended Hand to Hand V1
Jump to low H2H
L-Sit
Foot to Hand Pistons
Foot to Hand Presses
Star to Hand to Hand
Prehab for Hip Stabilization
Front Plank Pops ( Hand Connected)
Whale to Throne Connected Pop
Whale to Foot to Hand Connected Pop
Throne to Foot to Hand Connected Pop
What is Tempo?
Side Star Cartwheel Pops
Star to Straddle Bat Connected Pop
Reverse Bird to Foot to Hand Connected Pop
Inside Star to Inside Star Connected Pop
Bird to Throne Connected Pop
Reverse Throne to Foot to Hand Connected Pop
Star to Bird - High Barrel Roll- Corkscrew
Reverse Foot to Hand to Bird
Side Star to Whale
Side Star to Straddle Bat
Back Bird to Star
Star to Straddle Bat
Intro to Stepping Transitions
Whale to Throne
Hands for Handstands
Terminology
Super Yogi
Shoulder Stretches in Super Yogi
Spotting for Whips
Crochet Hook
Backwards Facing Back Whip
Straddle Throne Variations
Straddle Throne
Shin to Foot
Reverse Star
Reverse Foot to Hand
Pre Hand to Hand Inversion Training
Prasarita Twist
Jumping Entries to Hand to Hand
Standing Flyer Balance Skills
Leg Love
Jalandhara
Acroyoga Chair (Safe Exit Strategies)
Turn Table Transition
Star Entries to Hand to Hand
Whale
Hippie Twist
Hand to Hand Essentials Trailer
Hammock
Giving and Receiving
Foot to Shin
Elbow in Traps
Free Star
Candlestick Shoulderstand
Building Tempo
Body positions for whips
Folded Leaf
Acroyoga Front Plank Part Four
Acroyoga front plank part three
Acroyoga front plank part two
Acroyoga- First step!
Front Plank
Shoulderstands from Bird
Star
Backwards Swing
Foot to Hand
Front Swing
Walnut
Chair/Throne
Bird Pose
Back Bird & Bow
Back Bird
Acroyoga Whale Pose
Acroyoga- Chair
Acroyoga- Chair With Transitions!
Acro Starter Pack Trailer
Introduction to Acro Therapeutics
Videos
Why are your shoulders closed in handstand?
The shoulders being stuck in a "closed" position can feel like a tricky hurdle to overcome, fortunately once we examine the cause of the closed shoulder position we may have some new ideas about how to approach changing our handstand shape.
Split Leg Body Position
In this video we go over the body positioning for a Split Leg inversion. We go over tips for finding a consistent stacked shape, common misalignments and how we can adjust for them.
Inversion Terminology & Stacking
In this video we go over some of the common terminology we use when describing inversions and also go into the the ideas of stacking, underbalance and overbalance.
How to Grip the Inversion Trainer
In this video we explain how to use the different groups available to you on your inversion trainer and ideas of how to apply these grips.
Finding Your Inversion Line
In this video we discuss how to troubleshoot your inversion line and tips for developing this proprioception. We discuss common misalignments and how we might go about adjusting to correct.
Straight Spine Alignment for Inversions
In this video we dive into the theory of aligning your spine in a straight line when practicing inversions of all varieties. This technique translates directly to headstands, handstands and partner acrobatics and is helpful in creating a body position prone to stillness.
Straight Body Inversion Shape
In this video we breakdown the basic alignment of the straight body inversion and how to seek out a feeling of being stacked in this shape.
Tuck Inversion Position
In this video we go over the body positioning for a tuck inversion. We go over tips for find a consistent stacked shape and common misalignments and how we can adjust for them.
Straddle Inversion Position
In this video we go over the body positioning for a straddle inversion. We go over tips for find a consistent stacked shape and common misalignments and how we can adjust for them.
Pike Inversion Position
In this video we go over the body positioning for a pike inversion. We go over tips for finding a consistent stacked shape, common misalignments and how we can adjust for them.
Split Leg Inversion Entrance
In this video we breakdown using the split leg entrance to reach your inversion. We review options for where this entrance can take you as common pitfalls we bump into when learning this entrance.
Tuck Inversion Entrance
In this video we breakdown using the tuck entrance to reach your inversion. We review options for where this entrance can take you as well as common pitfalls we bump into when learning this entrance.
Straddle Inversion Entrance
In this video we breakdown using the straddle entrance to reach your inversion. We review options for where this entrance can take you as well as common pitfalls we bump into when learning this entrance.
Pike Inversion Entrance
In this video we breakdown using the pike entrance to reach your inversion. We review options for where this entrance can take you as well as common pitfalls we bump into when learning this entrance.
Using the Wall to Build Confidence in Inverting Yourself
In this video we explore how to set yourself up with a wall when learning inversions and how you can use the added security to build up your confidence.
Shoulder Stand to Back Bird
In this video we breakdown how to transition from a shoulder stand to a backbird. This transition is part of our Catherines Wheel washing machine and is also great prepratory move for learning to whip to bird on hands. We breakdown the variables for how this transition may work for you and how to control the speed in which the flyer comes over.
Reverse Bird Tik Toks
In this video, you'll learn how to perform reverse bird tik toks, which is a foundational movement for a few washing machines.
Mono Reverse Star
In this video we explore transferring a reverse star over to one of the bases legs. We review the mechanics of the flyers weight shift and body position for the flyers new shape. For bases we discuss how to support the flyers movement and how stack their balancing leg efficiently. We also offer one of our favorite variations for a supported mono shape which can open the door for some interesting variations.
Ninja Bat
Ninja Bat can be thought of as the beginner version of Ninja Star. This version is a linking together of our side star tick tocks and reverse bird tick tocks. So make sure to check out this video first. Once those pieces are in place this video gives you the finishing details to put it all together.
Ninja Star
Ninja Star is possibly the most common washing machine out there. The flow travels in multiple planes of movements and is known for its spinning circular movements. This video builds off of our tick tock videos and NInja Bat tutorial.
Side Star to Whale Flow
We love teaching this flow for so many reasons, it works several different styles of transitions and is scalable to many levels. While beginners can work through this flow with spotting and step by step movements, as you hone your skills this flow can be one of constant movement with multiple options for incorporating tempo work and popping.
Side Croc
The side croc is a fun variation on croc that works with much of the same foundation as the standard for the base but a new elbow to hip placement for the flyer as well as new orientation in which they'll need to stack their body. This video we explore the details that help you take on croc from a new angle.
Introduction to Washing Machine Series
In this series we chosen a few of the most common washing machines out there to breakdown to help you build a common vocabulary with the acro practitioners around the world.
Get Upside Down with Candlestick
This video goes over everything you need to know to get started attempting the candlestick shoulderstand.
Free Reverse Star
Reverse free star can seem like a level up in challenge from regular free star but the principles that make this pose consistent have a great carry over to any other inversion! This pose works with a precise stack & alignment from the flyer while the base works to create balance through a steady foot to shoulder connection.
Four Step
Four Step offers a different kind of challenge than our other washing machines in this series. This flow utilizes a hand to hand connection through out and moves in a continuous backwards tumbling plane. As the name implies the machine is made up of four distinct steps which when worked out individually piece together into this continuous flow. In this video we show you how to put all together.
Croc or Gut Lever
This pose can seem like the natural transition from a bicep stand and with the right arm positioning can feel even lighter. In this video we breakdown how to transition from the biceps stand as well as entrances direct from the ground. We also review the specifics of placement of the bases foot to flyers elbow and flyers elbow to their hip.
Catherine's Wheel Machine
Catherines Wheel is one of the most widely practiced washing machines in acro. Through the steps the flyer travels 360 degrees through aa forward tumbling plane to create a complete rotation. This video covers the specifics of putting together the sequence once you have an understand of the underlying poses and basic transitions from those poses.
Biceps Stand
Biceps stand is bent arm inversion from the flyer on the bases feet that can be pieced into limitless flows and transitions. In this video we review the bases foot placement on the flyers arms, common alignment and engagement issues and other ideas on how to make this pose feel great.
Barrel Roll
Barrel Roll is another essential washing machine that you can take with you to any acro community and already have a trick in common. The barrel roll is comprised of the 5th position walk and side star tick tock so make sure to check out those videos to be ready to take on this flow. This videos goes over two options for hand grip and the details to put it all together.
An Introduction to Inverting
In this video Sean will talk about helpful drills to help you get upside down, as well as important strength to cultivate to help you stay inverted.
Arm-to-Arm Handstand on Chest (Fwd and Rev)
Here is an inversion you can get into from bird or backfly: an arm-to-arm supported handstand balanced on the base's pecs. You can do this facing forward or reverse; reverse will require a bit of an arch from the flyer. 0:50 forward demonstration 1:29 reverse demonstration Please have a spot since we're going upside down!
Handstand on Ankles
Handstands on ankles are a great way to train your inversions since they are much more unstable than working on the floor, canes or blocks. Here we break down the exercise and give a few tips for what can make them easier - otherwise, practice practice practice! 0:44 Skill demonstration
Handstand on Knees
If you're nailing the handstand on ankles, try this more challenging variation on knees! It's harder because it's higher up but also the hand position is trickier and it's wobblier. Skill demonstration: 1:33
Assisted Shoulderstand (Hands on Ankles)
This is an assisted version of shoulderstand so a good next step if you're feeling comfortable with candlestick or are looking for a safe progression to regular shoulderstand. Skill Demonstration: 0:38 Please have a spot behind the flyer since we're going upside down!
Throne from Bird
Here's a slightly more advanced entry into throne: coming from bird. You may already have intuitively practiced this transition but in this tutorial we break down the precise steps that need to happen to make it work! Skill demonstration 1:37
Icarian Scoop Throne Mount
This easy little mount will make getting into Icarian Throne way smoother since it doesn't require any repositioning from regular throne! It's also a fast way to get into "chair" pose. Skill demonstration: 1:09
Thinker (Mono Throne)
Here is a more advanced version of throne - a one-sided or "mono" pose! This will challenge the flyer's core strength as well as the base's ability to keep their leg in the center line of the body. Skill demonstration 1:23
Eggbeaters (no hands leg-wrap throne mount)
"Eggbeaters" are a mount into throne or reverse throne that involve one wrapped leg on the flyer and no hands connection. They can seem intimidating at first but we break down this move for you in detail! Skill demonstration 1:04 Please use a spot if you have one since the balance on this one can be a bit squirrely at first!
Mermaid Pose from Throne
This is an easy and attractive pose you do coming from throne. If you have some back flexibility as a flyer you can really make this one look nice! Skill demonstration: 1:05
Swinging Gate (Throne Transition to Rev Throne)
Here we show you an easy transition from throne to reverse throne and vice versa. The footwork for the base is really crucial to getting this right so we break this down in detail! Skill demonstration: 1:39 Please have a spot following the flyer from behind!
Reverse Throne Entry From Ground
Here is the most basic entry into reverse throne, from the ground. We show with unwrapped legs but feel free to try with wrapped legs as well (see our tutorial on "Eggbeaters" in this same series.) Skill demonstration: 1:14 Please have a spot since this can be wobbly until you get used to it!
Reverse Shoulder Stand from Back Bird
Reverse Shoulder Stand from Backbird is a great way to prep for our Backbird to H2H to come, While this skill in itself is fairly straight forward building up you fluidity and consistency in this entrance builds many of the same patterns for the H2H skill while mitigating some of the more challenging variables.
Partner Box Up Inversion Exercise
Partner box ups are a fun exercise to warm up your inversions! They're a great way to practice getting the feel for lifting or pressing into a handstand if you don't feel confident about doing this on your own, or are looking for ways to do it other than using the wall. The key flyer movement here (hinging at the waist, pressing through the arms) is essential to finding a good stack in just about any inversion! If you do go for the full handstand in the final pose, this is also a great way to work on your handstands, since balancing on ankles is harder than the floor or canes. Please use a spot if possible, especially if you plan on letting go of flyer ankles in the final pose! Skill demonstration 2:13
Basic Bird Pose
Bird pose is one of the foundational moves of acro yoga. You may have done this one as a kid ("airplane"), but let us break down this move for you in precise acro style! 0:35 - Skill demonstration
Basic Throne Pose
"Throne" (sometimes called "straddle throne") pose is one of the basic ABC moves of acroyoga. Here we break down the pose with a standing entry from the ground. Skill demonstration 0:55
Candlestick Pose (Beginner Inversion)
Candlestick is the most basic in a series of shoulderstand-type inversions in acro, so it's a great place to start if you're working on these progressions. It's also a great way to practice inversions, leg position, and handstand alignment for the flyer in a relatively controlled environment. It's a good way for the base to get used to feeling a flyer's weight entirely on their hands as well. Please use a spot if possible since we're going upside down! Skill demonstration 1:35
Bird pose - no hands!
Take your bird pose to the next level with a hands free entry and confidence in no-hands while flying! 0:48 - Skill demonstration
Acro Core Flow - 40 minutes
In this video, instructor Emily Lesinski leads you through a complete core focused movement flow that draws on acrobatic conditioning, physical therapy, yoga and other movement lineages.The practice moves through joint mobility, activation exercises and of course deep core work.
Ski Jumps (Prep for Bird Pose)
Ski jumps are a great prep for bird pose and/or a calibration and trust exercise when working with new partners! This move will teach you to "plank" with confidence, which is THE crucial skill for flyers going into bird pose (and many others). 1:15 - Skill demonstration
Takeaways in bird
So you're comfy in bird - now your next step is to get comfy moving around and repositioning. Let us show you how! 0:24 - Skill demonstration
Introduction to Connected Pops
In this series we introduce the skillset of connected pops, where the base and flyer stay connected through one side while the other side disconnects in the pop. We also introduce the idea of "walk it before you pop it". All of the walking transitions for this series can be found in our "Acro Stepping Transitions" series available here. https://watch.warriorbridge.com/videos/series/20/
Fifth Position Walks
Fifth position walks are one of the fundamental steps for learning the classic barrel roll washing machine. The movement asks for a challenging step from the base while they need to offer enough support for the flyer to change their body position smoothly and consistently. This video reviews the timing, mechanics and tricks to execute this challenging step.
Hamstring Stabilization
The hamstring group of muscles can often be challenged by movement practices that involve both deep hip extension or flexion. These exercises emphasize encouraging hamstrings stability in deeper ranges of motion of both forward folds and backbends.
Prehab for Low Back Stability
In this video Emily gives a breakdown of the importance of lower back stability for different areas of your movement practice. We also explore a few options for prehab conditioning to help your lower back feel great when you practice!
Prehab for Ankle Stabilization
The ankle is versatile joint that carries almost the entire weight of the body. Depending on your movement practice your ankles may need to be able to withstand impact and force in a variety of directions. This video explores a set of prehab exercise to strengthen the ankles in all of its main directions of movement.
Back Bird to Hand to Hand
Loading in from a back bird is often one of the first load-ins to hand to hand to become accessible. It offers an ability for the flyer to move linearly into their handstand with a clear dismount in case it doesn't wind up perfectly stacked.
Base Forearm Position for Hand to Hand
While it may seem like a minor detail the positioning and movement of the bases forearms has everything to do with the bases potential to create stability for the flyer and consistent feeling for both partners.
Reverse L-Sit
In a Reverse L-Sit we get to feel the full weight of our partnership through the the reverse hand to hand grip. In this video review the key alignment points, calibrations and variations for exploring this key calibration for RH2H.
Star to Extended H2H Variation 2
In this variation we start in a modified star/biceps stand position that allows the base to more easily get their arms to a straight stacked position. Flyers often enjoy this entrance as it gives them a different levels of control by allowing them to push themselves up into their handstand.
Introduction to Hand to Hand
Hand to hand can refer to the skill of a flyer holding a handstand while the base balances them on their hands, it can also refer to an entire discipline of circus acrobatics that people spend years studying and training. Hand to hand is often one of the most admired skills when people begin practicing acro as it can seem like a posed on for the the most advanced practitioners, quite to the contrary the basics of hand to hand can be explore by many levels of practitioners and it all starts with the desire and the right road map. In this series we explore the drills, progressions and techniques to begin your hand to hand practice safely, efficiently and with a clear idea of how to progress based off of where you are in your acro practice.
How to get the most out of crawl position
The crawl position is an excellent movement that trains your body to work synergistically. It involves the entire body: developing scapular stability along with core and leg strength.
Tempo Jump to Extended Hand to Hand
The tempo jump to hand to hand takes advantage of momentum and timing to combine the flyers jump/press with the bases press. In this video we discuss key aspects of the timing for the skill as well nuances for alignment and connection.
Baby Hand to Hand
In this video we review the "Baby H2H" and H2H where the flyers elbows are set in a deeply bent position. This skill works with a flyers bent arm strength while inverting at a slight angle. An excellent horizontal progression alongside our other hand to hand skills that also can be worked into many L-basing flows and even advanced hand to hand transitions.
Shin to Foot to Reverse Hand to Hand
This entrance to RH2H takes advantage of the flyers hips already being elevated to around the height needed for their handstand. While most entrances to handstands involve a flyer needing to press up on top of a higher surface this entrance allows the flyer a rare oppurtunity for a flyer to come down into a handstand. As such the details of how a base can provide support and smooth pathway for the flyer as the come down are essential for making this entrance consistent.
Front Plank to Reverse Hand to Hand
Transitioning from Front Plank to Reverse Hand to Hand is a great entrance for those comfortable with L Basing transitions to start entering into the RH2H position.The flyer is able to fix their shape in handstand shape while the base can use arms and legs to transfer the the flyer into a handstand in way that can be very controlled.
Handstand Jumps for Hand to Hand
Before we ask a flyer to jump into a hand to hand we review the demands of this jump. Emily breaks down the mechanics of jumping into a handstand on the floor and onto and elevated surface. She also discusses the differences in mindset between solo handstands and handstands for H2H. Other topics include spotting handstand jumps and the basic variations on the handstand jump.
Star to Extended Hand to Hand V1
In this video explore the movement of base pressing flyer from star directly to extended hand to hand. This variation asks our partnership to find a strong hand to hand shape while still connected via star and understanding the pathway the flyer must travel to reach our finished H2H position. We share our thoughts and tricks on maintaining a strong connection and timing of transferring the weight.
Jump to low H2H
The jump to low hand to hand is the most direct entrance to the skill and prepares the partnership for higher level hand to hand skills in both L-basing and standing acrobatics. In this video we review our thoughts on consistency of the grip, directionality of the jump and mindset/responsibilities for each roll.
L-Sit
L-Sit is a great place to feel the flyers full body weight through our hand to hand grip. In this video we discuss different ways to test and strengthen your hand to hand connection with a variety of calibrations and movements for bases and flyers.
Foot to Hand Pistons
Foot to Hand Pistons are a great exercise to develop coordination of base and flyer movement. In this skill flyers receive an opportunity develop smoothness of transferring their weight to allow the base to move, while bases develop unilateral strength in their arms from a wide range of motion.
Foot to Hand Presses
In this video we breakdown the mechanics of pressing a bent arm foot to hand to straight arm foot to hand. This skill is brought together by coordinated timing of base and flyer and strong grsp and stability of the two component poses. In this video we discuss several smaller progressions and breakdown of base and flyer roles.
Star to Hand to Hand
Entering in from star is one of the most common entrances to L-basing hand to hand. This entrance has the advantage of the flyer getting to start in a nearly finished handstand shape while the base can lower them down into the hand to hand. It asks for a strong understanding of the flyers handstand shape and a steadiness of the hand connection as the base lowers the flyer into position. In this video we give our breakdown of the key points and micro progressions to make this skill smooth and predictable.
Prehab for Hip Stabilization
In this video Emily shares a few targeted exercises for preparing your hips to be able to strong through their full range of motion. These include targeted strengthening for the rotator muscles that stabilize the ball and socket joint of the hip. These are great exercises to prepare you for a practice that involves deeper leg flexibility like splits, acrobatics or handstands.
Front Plank Pops ( Hand Connected)
This video explores popping our front plank position while staying connected in the hands. We discuss throwing mechanics and timing from the base and how to catch the flyer softly. We also discuss several levels at which you can practice this pop and how the flyer can add to the power of the throw.
Whale to Throne Connected Pop
Whale to Throne is on of the first pops we teach that involves a flyer shape change. This pop is a great way for a partnership to develop their timing and start to work into pops in a progressive way. We review the steps necessary to get the flyer in the air and the spotting and base responsibilities to keep everything safe and predictable.
Whale to Foot to Hand Connected Pop
Once you have practiced your whale to throne pop and throne to foot hand this pop will seem like the next obvious step. This video introduces the concept of "tempo popping" and offers ideas on how to blend multiple pops into a larger pop that travels further.
Throne to Foot to Hand Connected Pop
This is one of the most accessible pops that winds up balancing on the bases hands. While not a large pop it can teach us a lot about integrating tempo to time our pop as well as how to use just the right amount of throw to get the flyer where they're trying to go. We also dive into the key points for basing, flying and spotting this skill.
What is Tempo?
Developing a tempo in your partnership is one of the most important tools we have in developing a consistent timing to make our pops predictable and reflexive. Tempo and timing will stay a high priority up to even the highest levels of partner acrobatics so lets start practicing those todays. This video goes over important aspects in calibrating your tempo and we share with you the tempo we use for many of our skills.
Side Star Cartwheel Pops
Cartwheel pops are easy to appreciate for anyone who sees them as the flyer does half of a flip through a handstand from one of the bases feet to the other. Once you are feeling comfortable with sidestar tick tocks you may choose to take to new height with this pop! This video reviews the pop timing, engagement and shape changes for flyers and of course how to spot this dynamic movement.
Star to Straddle Bat Connected Pop
This pop is really exciting when we begin working it as it is one of the first inverted pops we can attempt and asks for a good deal of trust in our partnership. In this video we go over the nuances of how to generate power and transfer force as well as the concept of "positive pressure". and how we can utilize the idea to help maintain connectedness as we transition from shape to shape.
Reverse Bird to Foot to Hand Connected Pop
This pop represents a step up in challenge from our previous pops as it incorporates a blind stand and commitment to body position from the flyer, skillful pop and catch from the base and a delicate timing to bring it all together. In this video we breakdown our thoughts on building this into a consistent skill in your toolbox and spotting to assist us in learning and commiting to the movement.
Inside Star to Inside Star Connected Pop
This pop is a one legged throw from side star to side star. This pop blends nicely into the barrel roll washing machines and is one of the most accessible and satisfying entry level pops. We discuss the requirements from the base as well as how the flyer can add height to the pop. We also review a few different levels of spotting to assist when learn this pop.
Bird to Throne Connected Pop
Popping our front plank to throne is one of the first pops we teach as its a great place for flyers to learn how to change shape during a pop and for bases the get to learn the foundations of timing their pop and how to receive the catch softly. We also introduce a style of spotting that is versatile beyond just this pop.
Reverse Throne to Foot to Hand Connected Pop
This pop is all about timing! While the flyer doesn't need to travel far they need to move from the bases hands to feet while moving backwards over their feet. In this video we review the directionality, mechanics and spotting to allow you to work into this pop.
Star to Bird - High Barrel Roll- Corkscrew
In this video we review the transition of front plank to star and back which when pieced together create a super fun washing machine that twists and inverts. In this video we breakdown each transition and review the mechanics and connections that allow us to move with control and confidence.
Reverse Foot to Hand to Bird
This transition is a great way to exit for our foot to hand and the skills we learn in this version are transferrable to multiple heights, speeds, and movements. This transition also shows up in several common washing machines.
Side Star to Whale
This transition connects two of our foundational poses but can offer quite a challenge if you haven't taken the time to understand the variables at play. In this video we discuss the calibrations to help prepare for the transition, different ways the base can help slow the flyers movement as well as tips for how the flyer can control their transition into whale as the base finds their new foot placement.
Side Star to Straddle Bat
Sidestar to Straddle Bat to Sidestar is one of the most common transitions in L-basing acro commonly known as carthweels or tick tocks. This transition shows up in many washing machines and has lots variations progressions you can build off of it. In this video we review key points on how to control the level changes and speed as you learn the movement as well as spotting for common pitfalls.
Back Bird to Star
This transition gives us a new approach to enter into our star position and also serves as a transition that can be used in lots of different flows and washing machines. In this video we breakdown how to coordinate our bases level change and flyer shape change and movement to make this transition smooth and consistent.
Star to Straddle Bat
This transition is a great exercise for bases to learn how to assist their flyer in getting up onto a higher level. We discuss the concept of maintaining "positive pressure" to enable the flyers weight shift. This transition also sets up the foundation to eventually pop between these poses.
Intro to Stepping Transitions
In this video series we break down transitions to and from some of the most common L-basing acro poses. These transitions allow you link poses together into flows and washing machines. The transitions in this series are picked specifically to prepare you for our series on connected pops and washing machines.
Whale to Throne
In this video we review how to transition from high flying whale to to throne . This is one of the first transitions we teach our acro students as it teaches lots of useful concepts such as how flyers transfer weight, bases learn how to use level changes to enable the flyer to move with ease and how to spot the skill when beginning to work with it.
Hands for Handstands
When in a handstand don't overlook your hands. Your hands are the first point of connection, the first point responsible to help you balance. If your foundation is off, even the slightest bit, maintaining balance gets infinitely harder. Use this video to create good habits if you're new to handstands or to fine tune your line, if you have been practicing for a while. Balancing a handstand is a fluid process of making continual subtle adjustments with your open, active, intelligent, alighned hands. Exercise Breakdown 0:20 Wide Base of Support 0:48 Open the Palm 1:34 Weight in the Fingers 2:11 Wrist and Elbow Alignment 2:19 Hyperextension 3:14 Bent Arms 3:58 Downward Dog Walks 4:41 Arch of the Hand
Terminology
In this video we demonstrate and describe the different types of whips. Whips are an Acro skill in which the flyer swings on the bases feet from one position to another. Enjoy this overview, and further videos will dissect the specifics of the skill.
Super Yogi
This therapeutic posture offers the flyer a spinal traction, pulling the upper body and lower body away from each other.
Shoulder Stretches in Super Yogi
Building onto what we learned in our super yogi position, we will offer the flyer a large variety of shoulder stretches in this therapeutic acro posture.
Spotting for Whips
In this video we discuss our perspective on how to safely approach a whips practice, we review common pitfalls in whips and how we can avoid them in the first place as well as when to apply spotting.
Crochet Hook
In the last video of our starter whips series, we're going over crochet hook, a tricky way of linking sidestar to a whip.
Backwards Facing Back Whip
This video breaks down the whip that begins in reverse throne and swings to reverse bird; it is recommended that you have watched the videos on tempo and front swing first.
Straddle Throne Variations
Straddle Throne is a great position to work with because its one of the first L-basing poses where we can can start to explore flyer shape changes, jumping entrances and transitions to other poses.
Straddle Throne
Straddle throne is a classic acroyoga pose that is great for beginners and shows up in a variety of washing machines later in your practice. In this video we explore entrances , exits, alignment, range of motion and spotting.
Shin to Foot
Shin to foot position involves the flyer standing upright on their shins on top of the bases feet. It can be a tricky pose to feel confident in in the beginning but helps bases hone their ability to balance taller shapes as well as helps flyers get more comfortable at taller heights.
Reverse Star
Reverse star is a shoulderstand on the bases feet starting from the more challenging side. It asks flyers for a more precise and powerful jump and bases to be more helpful in helping flyers arrive in the position. Eventually reverse star has lots of fun ways to transition to and from other poses!
Reverse Foot to Hand
Reverse Foot to Hand approaches the flyer standing in the bases hands from the opposite direction, this includes a different gripping strategies and new entrance, this time entering from throne.
Pre Hand to Hand Inversion Training
This video contains pre-hand to hand inversion skills that prepare the base and flyer to practice balance elements and acrobatic handstands without the hand to hand grip. Hand to Hand Essentials Course Video 2
Prasarita Twist
Learn to transition from folded leaf to straddle bat. We will also show spotting for this video.
Jumping Entries to Hand to Hand
This video contains cues and skill development for jumping entries to L-Base Hand to Hand. These skills are essential for developing a strong hand to hand practice and progressing to standing work. Hand to Hand Essentials Course Video 4
Standing Flyer Balance Skills
This video contains a set of skills that is designed to increase the base’s ability to make the subtle adjustments needed for good feeling balance, and flyer’s ability to maintain body shape and tension in balance skills. Spotting demos come after base and flyer demos, so please watch through the video before attempting these skills. Mastery in these elements leads to comfort and ease in hand to hand later so take your time getting familiar with them! Hand to Hand Essentials Video 1
Leg Love
This video offers a follow along therapeutic series of Thai massage techniques to be administered to the lower body and legs of the receiver.
Jalandhara
This therapeutic posture offers a deep spinal rounding for the flyer from the straddle bat position.
Acroyoga Chair (Safe Exit Strategies)
Here we learn how to safely exit the chair pose in multiple directions. It's good to practice your "emergency" down ahead of the actual emergency. Please watch all the way through before attempting these exits.
Turn Table Transition
This therapeutic transition offers a little more of a strength challenge for the base than the prasarita twist. This transition can be done in both directions.
Star Entries to Hand to Hand
Entering from Star is a useful skill for those wanting to train washing machines, pops, and Icarian Games. This video contains information for the base, flyer, and spotter that will enhance your knowledge and skill set. Hand to Hand Essentials Course Video 3
Whale
This is a backhanding therapeutic posture that can offer the flyer access to deep spinal extension, and we will also see this show up in our acrobatics practice of acro yoga.
Hippie Twist
This is a great way to help the flyer find a deep spinal twist. We will offer different levels of twist so that you are equipped with how to deepen or lessen the sensation of this twist.
Hand to Hand Essentials Trailer
Hand to hand is a journey that takes most people a significant amount of time to develop comfort and facility. Whether you are an enthusiast of L-Base acrobatics or you plan to train standing acrobatics, the work in L-Base hand to hand accounts for a massive part of the journey to building strength, balance, and accuracy in execution. My hope in sharing this course is to provide an efficient and effective path to building this essential skill. I’ve taught this set in my live events for many years with great success and I’m excited to share this progression to hand to hand with the Skillwell community online as well. Good luck and happy training!
Hammock
A really fun and relaxing position for the flyer to just hang out, like a hammock. We enter from the straddle bat position.
Giving and Receiving
In all of partner acrobatic practices it is important to have open and clear communication as you move together. When we are working with a therapeutic practice we often aren’t face to face with our partner so it’s important to us verbal communication and make sure both partners feel safe and relaxed.
Foot to Shin
Foot to shin is one the first ways we can start working on the flyer standing up on the base, a movement we will later explore where the base has a less stability in positions like foot to hand or foot to foot.
Free Star
Free Star is a hands free star pose. It asks that we are very confident in are star position but then allows us to test our edge and find a more precise balance. In this video we explore entrances , exits, alignment, range of motion and spotting.
Candlestick Shoulderstand
Candlestick is one of our favorite ways to start inverting with a partner! Largely a flyer driven pose, bases learn to to be stable and solid as the start to bear the flyers weight on their arms. In this video we explore entrances , exits, alignment, range of motion and spotting.
Building Tempo
Once you've learned the basic body positions, base and flyer should calibrate the tempo demonstrated in this tutorial, so both partners perform the skill with the same timing.
Body positions for whips
In this second video of our series on whips, we review the essential body positions for both base and flyer separately so you have better success together!
Folded Leaf
This is a fundamental posture of therapeutic flying. We can do a lot of body work from this position and a lot of a=our therapeutic flyer can start from this position.
Acroyoga Front Plank Part Four
We're going to add some sugars and spices to our plank position now. It's time to cook up some preps towards transitions to different poses. We start by shifting weight to fewer points of contact and getting comfortable with single leg/arm holds. Intro - 0:10 Warm up / review tips - 0:30 Base queues - 0:47 Flyer queues - 1:05 Range of motion drills - 1:19 Hands free range of motion drills - 1:44 First transition demo - 2:50 Flyer cues - 3:07 Base cues - 3:25
Acroyoga front plank part three
You're doing GREAT! If you're here you've made some significant progress. I can't express enough just how important these steps are, as little as they seem. Here are the final tips and queues towards your front plank shape. You'll have some challenges to work through... remember that it might feel like a struggle sometimes, but with patience and hard work, you'll feel comfortable in no time. Hand release practice - :38 Hip release - 1:05 Queues for flyer/base - 1:28 Safety queues - 1:57 "Gas Pedal" - 2:14 Flyer specific queues - 2:55 Common mistakes - 3:23 Emergency down - 3:47 Hands free entry - 4:09
Acroyoga front plank part two
Step two! We'll add the exciting bit here- going into the air! Don't worry if there are some shaky base legs. That will work itself out in time. We're here to make progress, not perfection. Remember that everyone is doing the best that they can and to be patient. Base queues - 0:14 Prep for lift - 1:10 Elbow bend for Lift - 1:45 Safety queues - 3:14 Flyer queues - 3:55 Plank exit - 4:37 Homework - 5:00
Acroyoga- First step!
Here it is- the very first step towards an incredible adventure in acrobatics! Learn what will be the ground level of thousands of skills. It may seem overly complicated for such a basic thing, but trust me, it's worth getting detailed now to save yourself frustration later!
Front Plank
Front plank is one of the best places to start your acro practice. In this video we explore entrances , exits, alignment, range of motion and spotting.
Shoulderstands from Bird
In this video we play with three progressive variations of entering a shoulderstand from bird. Each variation utilizes the same basic movement principles to enter in safely and predictably as progressively remove points of contact.
Star
Star is one of our favorite beginner poses, a shoulder stand on the base's feet, so much of our acro practice revolves around being stable in star and comfortable transitions in and out. This is definitely a pose you'll want to put some time into!
Backwards Swing
This video details what is involved with the backwards swing, formerly known as the "forbidden whip". With our progressions it is safely self-spottable. Enjoy!
Foot to Hand
Foot to hand is a simple pose but can offer many challenges and possibilities. The flyer will be standing in the hands of the base, which asks for the base to create a stable platform and balance the flyer, while flyers are asked to execute precise alignment and mindful trust.
Front Swing
In this video we walk through how to safely work towards a full front swing. We move from performing the skill with little to no momentum to eventually doing to full skill with tempo.
Walnut
Walnut is a therapeutic L-basing acro position that you can enter into from the folded leaf position. The giver has the opportunity to work on the spinal extensors, the muscles that run along the side of the spinal column, of the receiver/flyer.
Chair/Throne
In this video we explore throne or chair pose. This a great pose to find your stability and mobility as a base. In this video we explore entrances , exits, alignment, range of motion and spotting.
Bird Pose
Once you are feeling comfortable in your front plank position, bird is a great next pose to explore! In this video we explore entrances, exits, alignment, range of motion and spotting for bird pose.
Back Bird & Bow
This video offers a transition to backbend from the backboard position. This will focus more on a lower back bend and opening for the hip flexors.
Back Bird
Back bird is great variation to play with once you are feeling comfortable with front plank & bird. In this video we explore entrances , exits, alignment, range of motion and spotting.
Acroyoga Whale Pose
This one is most people's first insta-acro pose go to! It's simple, elegant, and easy. Don't be fooled though, it can be dangerous. In this video I explain how things can go wrong and what to do to avoid that happening.
Acroyoga- Chair
When I first started learning acro this was one of my favorites. It's fun, it's silly, and it's actually quite safe for beginners! As a base, you can really dial in the complexities of the feet, and my personal favorite benefit- it's basically giving you a sneaky flexibility boost. As the flyer, know that your feet are much much closer to the ground than your head (it can feel extra scary up there but in reality you're quite close to the floor!). Setting up for safety - :09 Placement - :44 Lifting into chair - 1:35 Flyer position - 2:05 Adjusting foot placement - 2:25 Points of contact - 3:00 Chair exit - 4:10 Base exercises - 4:55 Base safety queues - 5:18 Common mistakes - 5:53
Acroyoga- Chair With Transitions!
Welcome to your first lesson on transitions in poses! Here we will discover the complexities of listening to one another in order to facilitate movement. Key point - break things down to their simplest parts and practice in baby steps.
Acro Starter Pack Trailer
This series introduces 16 fundamental acro poses for you to start your L-basing acro practice with! We move progressively through what we consider some of the easiest poses to start with into more challenging skills that involve adding height, dynamic entries, removing points of contact and other challenges.
Introduction to Acro Therapeutics
Acro Therapeutics is a practice using acrobatic basing to invert, stetch and traction a flyer. This series takes you through the foundational postures of acro therapeutics as well as some of our favorite variations and transitions. We've also some non-flying bodywork sequences for some grounded therapeutics.
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