VANCITYACRO MANUAL

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 WELCOME TO THE TRIBE
At its very root, AcroYoga is a practice of trust. Another basic human need is the ability to put
faith in another human being. AcroYoga merges Yoga, Acrobatics, and Thai Massage
seamlessly through communication, support, strength, and flexibility of the body and mind. !

Whether this is your first time hearing the term "AcroYoga" or you are a seasoned practitioner,
join us to explore the fundamentals of movement, through dynamic transitions, creative
sequencing and elaborate connections.!

Our intention is for you to have all the tools you need to not only understand this beautiful
discipline, but most importantly, to share it with your community and spread the message of
connection through this practice. It is only with people like you devoting themselves to such
disciplines that these vital lineages are able to remain intact and continue evolving!

We are pleased to welcome you to the VanCityAcro Tribe. Lets get started.!

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 INDEX
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POSTURES SPOTTING SHAPES FLEXIBILITY !

!
CORE PARTNER STRETCHING COMMUNICATION TRIBE !
!
 THE POSTURES

! !
This manual is designed to give you potent information in a simple and digestible manner. Please
follow the written cues and the visual references for the following postures.
!
On the the first page of every posture, you will find step-by-step written instructions on the most
important body mechanics of the Acro shape. Follow them closely, from the beginning to the very end.
As you know, this practice takes two to tango, so you will be given two sets of guides - one for the Base
and one for the Flyer. Reference them when you need guidance.
!
When looking at the picture diagrams, pay close attention to the body intersections represented by the
circles. The arrows give you insight into the direction of the kinetic energy flowing through the body
and they will also show you the exit points of said energy. The short and simple instructions will give
you the most important things to keep in mind while practising a particular posture.
!
Have fun, be safe, and lets begin the Acro journey.
 The name of the
Acro shape you will
be learning PASCHIMO
Body intersections

The direction of This star rating lets

energy through the you know the
body difficulty level

Different shapes of
the Base, take note
of the body position
End points of the
directional force Different shapes of
moving through the the Flyer, differs for
body every posture
 FLYER
! BASE
!
Stand with your feet about 6 inches from the Bases Start lying flat on your back in the L basing position.
hips. Place the Bases feet onto your hipbones with the
!
toes resting just above them. Next, connect palms with
Place your feet parallel on the Flyers hips with the
toes just past the hipbones. The Flyer will need some
the Base with your fingers facing forward. Do not support both below and above the hipbones to balance
interlace the fingers. effectively.
! !
As you feel the Base bending their knees, you will Next, connect hands with the Flyer. As a Base, you
press your hips into their feet and begin to lift your will have your hands like crab hands, with fingers out
legs up together. At this point, it will be important to the side. It is important not to interlace fingers.
keep your arms straight and stacked over the Bases
shoulders.
!
Then, you will bend your knees into your chest, taking
! the Flyers weight onto your legs, Next you will
Once you are feeling very stable with the hands, you straighten your legs and stack them over your hips. It
might try to go hands-free. In order for this one to is very important to find your stack. If this position is
balance, you will need to lift your chest higher. If you feeling very challenging, it could be that your legs are
are able to release the hands, take your arms to your not stacked properly (refer to picture.) Find your stack
sides next to the hips for stability. Enjoy the ride. and sink into stability.
! !
!
!
It all starts here
 FOLDED LEAF
BIRD
Point your toes to
keep your form Press your hips
down
Straight legs
Stack your arms
above your wrists

Feet flat or
slightly tilted up

Strong pressure
down, make sure
not to pull
Legs straight as
much as you can
Stack the bone
for more stability

Ground your Press your

pelvis shoulders down
 FLYER BASE
! !
Start by standing over the Bases shoulders, facing Start by taking hold of the Flyers ankles, positioning
!away. Bend your knees and lean back until you feel
the Bases feet touch your upper back. Relax into a
your thumbs on the inside of each ankle. Next, place
your feet on the Flyers upper back, with toes pointing
nice backbend. If it's comfortable, take your arms out and heels touching. If you cant reach the Flyer,
overhead. Make sure you are breathing deeply for the ask them to bend their legs and lean back into your
best results during this back-opener. feet.
! !
If you feel there's too much pressure in your back, you Follow by bending your knees into your chest and
can keep your palms resting on your belly or off to the then straighten your legs slightly off of stacked, feet
side. Keep in mind you can always communicate with pushing away from you. Hold your arms overhead at
your Base if you want more or less of a backbend. about a 45-degree angle.
! !
Safety is the top priority in all postures. It is better to You can add to the backbend by pointing your toes.
have a more shallow backbend than a deeper one You can lessen the backbend by pressing more into
that lacks proper integrity. Enjoy the posture wherever your heels. Be sure to communicate with your Flyer to
you are in it right now, knowing that we are constantly find the position that is right for your unique
evolving through this practice. conditions as a pair.

Trust and set your back free

 BACK WHALE

Reach your hip

flexors up

Keep your legs

straight

Reach back with Thumbs in,

your palms together Straight and fingers out
strong legs

Pull back

Keep your legs

slightly off-centre
 FLYER
!
Start by standing with your heels about 1 foot away from
the Bases hips. Bend your knees and lean back until you
can
feel the Bases feet firmly on your bum. Once their feet
are positioned on your bum, reach back and connect hands
with the Base with a V-grip. Keep a strong core to avoid
back-bending on the way up.
!
On your way up, straighten and bring both legs together.
Squeeze them tightly, like youre holding a book between
your knees. Push back through your arms and keep them
straight in one line from your wrists to your shoulders. It is
very important that you don't pull your hands, but rather,
push firmly down to feel the support.
!
Once balanced, if you and the Base feel safe, you can
release your hands and place the palms to your sides. A
Spotter is always recommended if there is any uncertainty.
Be smart, safe, and patient through the process to promote
the longevity of your practice.
Tight is light
BASE
!
Start by placing the feet parallel with your toes just above
the Flyers bum. Wait until there is a substantial amount of
pressure on your feet before reaching for the Flyers hands.
Connect the palms tightly using a V-grip. As the Flyer leans
back, press through your heels and scoop them up, pressing
their weight forward and then up to ensure safety. Make
sure not to stay too long on the entry as this is a tricky
posture to hold with bent legs.
!
Keep your arms stacked over your shoulders and make sure
to give your Flyer a steady pressure upwards with your
hand. Only if the shape feels steady and the Flyer is ready,
start by releasing one hand, then the other. Be sure to tilt
your feet so that your toes are higher than your heels.
!
When dismounting, communicate with your Flyer. Grab
their hands and reverse the entry to exit safely. Once their
feet touch the floor, release the hands to avoid shoulder
strains.
 FOLDED LEAF
BACK PLANK
Look forward

Straight legs

Reach forward Keep the arms

with pointed toes sealed tight to the
body

Stack to keep the

Flyer safe

Press palms
down for stability
\
 FLYER BASE
! !
Start in Bird position. Lift your chest up until there is To assist the Flyer in lifting their chest, push the ball
very little pressure left in the hands. Release one hand of the feet up similar to pushing a gas pedal. Once you

at a time to come into Free Bird. feel the hands become weightless, release them into
! Free Bird.
From Free Bird, it will be very important to move !
more slowly. Start by bending one knee at a time and From Free Bird, it is very important that you are
grab your own feet from the outside, with the thumbs focused on the Flyers centre of balance, as it becomes
pointing down. the job of the Base to keep the Flyer balanced.
! !
After grabbing both feet, you may kick them into your As the Flyer begins to kick into Bow, you may need to
hands, all the while being mindful of your centre of adjust the foot pressure. For example, you may find
balance, as lifting the legs too high can cause tipping. that you need to give more toe pressure or less,
Once you arrive, enjoy the peak of this posture. When depending on each Flyers individual needs. When the
you are ready to come out, be sure to release one hand Flyer is releasing their hands, have your hands up and
at a time and not to let the legs spring out of your ready to catch them in case of any forward tipping.
hands.

Get higher than usual

 BOW
Kick firmly into Arms straight
the hands

Try to lift your

knees up

Tilt your feet up

Straight and
strong legs

Keep your pelvis

on the floor
 FLYER BASE
! !
Start by standing 6 inches behind the Bases hips with Start by bending your knees and placing the ball of
! your feet in a wide stance. Squat and lift your toes
with your feet turned out.
your foot on the Flyers inner knee. Its important that
it will be just the ball of the foot, and not the entire
! foot, otherwise the Flyer will just slip off of your feet
Connect hands with the Base with your fingers on the way up.
positioned forward. You will keep your arms straight !
in order to lift your upper body. Press the backs of the Connect hands. The Base will have crab hands, with
legs into the Bases feet and lean forward. As you feel fingers out to either side. As the Base, you will keep
lift-off, you will have to sit your bum low and avoid your arms completely straight in both the entrance and
bringing your legs back. exit to this posture.
! !
Wrap your legs around the fronts of the Bases shins As the Flyer leans their weight forward you will push
and hook your toes behind their calves. Then, sit tall into your feet and begin lifting them up and over top
while slowly releasing hands. In the peak of the of your hips. Keep your arms straight and your knees
posture your arms will sit straight and relaxed, bent until the Flyer is sitting upright, then release the
shoulders back, palms upon the knees. hands. Slowly straighten your legs and take your arms
down beside your body for extra support.

The basics are everything

 THRONE
Keep your
shoulders back

Arms straight
and relaxed

Open your knees

wide
Stacking the bone

Externally rotate
the legs

Press your hands

down firmly
 FLYER BASE
! !
Start by standing with your feet slightly wider than hip Start lying flat on your back in the L basing position.
! distance apart and about 6 inches away from your
Base. Place the Bases feet into your hip crease.
Place your feet in the Flyers hip crease. Heels will be
in and toes will be out. Be sure that the heels do not
Connect hands with your fingers forward. touch, as it will be uncomfortable for the Flyer.
! Connect hands like in Bird.
Next, feel for the Bases lifting motion. As you are !
being lifted up, fold forward, bringing your chest Next, bend your knees to bring the Flyers weight onto
toward the Bases legs. Use your arms to stabilize this your legs, then straighten and stack them above your
motion by slowly bending your elbows as you fold hips. It is very important to keep the legs stacked, as
forward. much like in Folded Leaf, there is the danger of
! dropping the Flyer overhead.
You will need to keep your legs open wide and to hold !
a good shelf. This means to keep the toes reaching Once you feel stable through the legs, you can release
down towards the floor. This one is very important the hands. First place your palms lightly on the Flyers
because if you lift your legs up, you will slide off of shoulders. After the shaking settles and your Flyer
the Base's feet. Once you feel comfortable and stable, feels comfortable, you can take your hands to the floor
you may release hands. on either side, palms facing down.
!

Let gravity decompress your spine

 FOLDED LEAF
Take the legs
wide Pike your straight
legs down

Arch of the foot

connects to hipbone

Relax the entire

upper body

Straight and
stacked legs
Pull out to the side for a
deeper stretch
 FLYER BASE
! !
Start by standing just behind the Bases hips. Bend Start by placing your feet on the Flyers shin bones,
!forward enough that you can connect hands with the
Base, with your fingers forward. As the Base bends
just below the knee, with the big toe on the inside and
the other toes on the outside. The heels will sit on the
their knees, you will need to keep your body tight and inside of the shin bone.
press your shins into the Bases feet to maintain !
contact. Connect hands with the Flyer with crab hand
! placement, fingers out to each side. Next, bend your
As you begin to rise, it is important to bring your knees into your chest and give a light pull with your
knees into your chest and sit your hips down onto your arms to help the Flyer up. Keep your arms stacked
heels. Be sure to keep your arms stacked so that they above your shoulders. Straighten your legs and stack
are directly over the Bases shoulders. Once you are your feet above your hips.
up, continue holding hands. !
! Keep your hands connected until you feel very
If you feel very stable and balanced, you may release balanced and the hands start to feel light. If this
the hands and wrap your arms around your own knees. happens and the Flyer feels comfortable enough to
Hold either opposite wrists or elbows. If you are release, you may let the hands go and place your
feeling really brave, you may even close your eyes. palms on the floor next to your hips.

Less thinking, more feeling - that is true balance

 SHIN MOUNT 1

Round the upper

back

Hips to the heels Tuck your chin and

breathe deep

Wrap the arms

around the knees

Strong and
straight legs

Rest the
shoulders

Hips rooted into

the floor
 FLYER
Start by standing just behind the Bases hips and
connect hands with fingers forward. Step one foot
!
onto the Bases shin just below the knee, with the big
toe inside the shin and the other toes on the outside.
You will have your heel to one side or the other.
! give a push into the knee that they are stepping onto in
Press through your palms to help yourself as you
slowly step the second foot up. Avoid jumping as it
will be much harder to stabilize. Step your second foot
onto the Bases shin in the same position as the first.
Its important that both heels are consistent with each
other, either on the inside of the shin or on the outside.
! between both of your legs and you feel stable enough
Keep hand connection until you feel stable enough to
very slowly stand up. Make sure not to send the hips
back. Stand primarily on the ball of your foot. Once
standing, you may lightly squeeze your legs toward
the centre.
BASE
Start by lying on your back with both knees pulled
into your chest, arms straight and stacked over your
shoulders. Connect crab hands to your Flyers hands.
!
As the Flyer steps up with one foot, you will need to
order to avoid any tipping. You will also need to keep
three strong points of contact to help the Flyer to step
up. After you have the strong three points of contact,
you may ask the Flyer to step the second foot up.
!
Keep your hands connected until you feel a balance
to release the hands. You may need to place your
hands onto your own knees to help stabilize the
position first. After the shakes stop, you may place
your palms next to your hips on the floor facing down.

Let your Base become your foundation

 SHIN MOUNT 2
Chest up, look
forward

Arms firmly by
your side

Lean forward
slightly

Legs straight

Heels one line Knees hip

with your knees distance apart

Keep your hips

grounded
 FLYER
Stand with your toes just over the Bases shoulders.
Grab hold of the Bases feet with thumbs on the inside
! arch of the feet. Press the heel of the hand into the
Bases arch and all other fingers off to the baby toe
side of the foot.
! your hands one foot at a time. Grip the heel of the
Put about fifty percent of your weight into the Bases
feet as you step onto the Bases hands, one foot at a
time. You may continue to hold the feet until you feel
safe enough to release hands (low Foot-to-Hand.)
!
Make sure to stay still and not create sudden shifts in
your body weight, as your Base will have to absorb it
all through their body. While it is their job to be
prepared for this, it is the job of both parties to make
the other's job as easy as possible. As with all of Acro,
it takes two fully-present people to tango.
Use your bones and not your muscles
BASE
Have your elbows bent right next to your ribcage.
Legs will be stacked over your hips, doing your best to
keep your legs as still as possible.
!
Stabilize as the Flyer holds your feet and steps onto
hand to the arch of the Flyers foot. The peace fingers
will run along the heel, the ring and baby finger will
wrap along the outside, and the thumb will wrap on
the inside of the foot.
Keep your elbows planted while the Flyer practices
releasing pressure from their hands. As the Flyer is
standing, it will be important to squeeze your elbows
into your ribcage to create more stability. If you and
your Flyer feel steady, you may slowly release your
legs down to the floor.
 FOOT TO HAND
Chest up and
look forward

Arms firmly to
your sides

Tight bum, with a

natural pelvis

Legs straight

Strong upward pressure 45-degree angle

Reach forward with with your fingers with your feet
your toes to keep the
legs firm
 FLYER
Start by standing on either side of the Base with your
inside leg slightly in front of the outside leg. Connect
! your palms together with your Bases hands,
positioning your fingers forward.
! Flyer's fingers positioned in a forward-facing grip.
Once the feet are in place, you will lean your body
over the top of the Base. Be sure to press your inner
thigh firmly into the Bases foot, keep your core
strong, and avoid letting your hips sink toward the
floor. The key to this posture is total engagement.
Press your armpit down firmly as you seal the arms
tight to lock you into place.
! stable, you may release the hands. Be sure to avoid
Once lifted, bring your legs together, hook your feet
onto each other, and squeeze your legs inward. Once
you and your Base feel stable, you may release the
hands and enjoy the flight.
BASE
Place your foot closest to the Flyer on the upper inner
thigh of their outside leg and place your other foot into
their armpit. Be sure your outside leg is behind the
Flyer's inside leg. Connect palms together with the
!
Shift both of your feet to be directly over your hips.
Then, straighten your legs and pull your feet slightly
away from centre. Opening the legs will help to spread
the weight of the Flyer.
!
Once you have lifted the Flyer and you both feel
any forward or backward motion with your legs. Keep
your legs stacked right over the hips.

Give pressure where you feel it

 SIDE PLANK

Seal the arms

tight
Press your inner thigh
firmly into the foot
Press your armpit
down firmly

Open the legs to

spread the weight
Reach down with
your fingers

Use your arms to

stabilize
 FLYER
Stand over the Bases shoulders with your toes resting
about 6 inches away from them. Connect hands with
! the Base in the V-grip fashion. Next, place your
shoulders onto the Bases feet, with their toes placed
just past your collarbone.
! Now place your toes onto the Flyers collarbone.
Round the spine and tuck your chin into your chest.
Jump and roll your hips above your shoulders using a
downward push through your hands to help assist the
momentum of this motion.
! Once the Flyer is up in position, be sure you have your
Keep your knees into your chest until you feel more
balanced and stable. Once you feel solid enough,
straighten and extend your legs wide out to the sides.
This is called Straddle position. Make sure to keep the
legs fully engaged with toes pointed and reaching
outward. Keep your elbows pulling in with a 90-
degree bend.
BASE
!
Start by lying on your back with your knees bent and
arms straight. Connect hands with the Flyer using the
V-grip (peace fingers in to the wrist.)
!
As the Flyer hops up, it will be important to keep your
knees bent, with your arms locked tight and straight,
to help the Flyer make their way up.
!
feet stacked above your hips and your hands stacked
over your shoulders. Avoid overly squeezing the
Flyers hands, as most of the weight should be centred
over the legs.

Learn how to work less by stacking more

 STAR

Toes reaching out

Backs of the legs
straight

90-degree bend in
Pull the elbows in
the elbows

Use V-grip !
(peace fingers in
to the wrist)

Lock your arms

tightly
 FLYER
!
Stand one foots width away from your Base to transition to
Side Star. Place the lower part of your hip into the Bases
! foot and the palm just above the knee for support.
! That way, when their body weight is shifted, your foot will
Keep in mind that this move is not about speed - the jump
actually makes it harder. Its primarily a tilt and a shift of
your body weight. As you feel the Base supporting your
weight, start to lift the outside leg up toward the ceiling.
!
Pour your weight into the foot. Then, slowly start to
transfer the weight into your hand. As everything stays
engaged, slowly start to tilt and you will notice that your
bottom leg will lift naturally.
!
Keeping the integrity of your body is crucial to the success
of this posture, because any vibrations that you create, your
Base will have to absorb. As you will keep coming back to
through the course of your journey with it, AcroYoga is a
continuous dance of balancing bodies and returning to
centre along every step of the way.
Feel the extension
BASE
!
The key point here is for you to place your outside arch of
the right foot at least four inches below the Flyers hipbone.
slide perfectly into the crease of the leg, where most of the
body will be supported. Press your shoulders and back
firmly into the ground.
!
Keep in mind that youre holding all of your Flyers body
weight, so your leg needs to be centralized for maximum
support. The more you push up, the more stable you will
feel. Complete engagement will get you where you need to
go with this posture. Pull the Flyers foot down to lengthen
their body weight, making it more manageable in this case.
!
Attempt twisting only if you have full control over the
posture. Otherwise, keep the leg centred and your toes
facing back toward your head. If youre feeling shaky, take
the arms out to the sides in a T-shape, and use your
palms like anchor points to give you extra stability.
 Flex the foot
Grab the big toe with
your peace fingers SIDE STAR

Anchor your hand

above the knee

Pull the foot down to

lengthen the body weight

Press your
shoulders and back
down
 FLYER
!
Slowly transition into Bird. Grabbing both hands, pivot all
of your weight into the left hip as you lift your right hip off
!calfof the Bases foot. Slide your right palm onto the Bases
and guide your right elbow in towards your hip crease,
just above the hipbone.
!
Keep your left hand connected with your Base until you
can bring your legs together. The main focus here is to push
your hip into your elbow, which will allow your legs to
hinge toward the ceiling. Make sure to keep everything
tight and engaged to maintain lightness through the pose.
! !
Rotate both legs out to engage the glutes, keeping them
straight and reaching out at a 45-degree angle. Reach out
with the right hand to create stability. Only when you feel
stable enough, start to release the left hand. Make sure its a
slow release so that it does not jar your body. Maintain the
pose for 10-15 seconds, and come back to Bird to slowly
switch to the other side.
Balance is everything
BASE
!
Slowly support your Flyers transition into Bird. As they
shift their body weight into the right hip, pivot your right
foot 45 degrees and slide a bit deeper into the hip crease so
that your toes are near their bum, to give maximum
support.
!
As you absorb your Flyer's weight, bend your knee. Wait
until they transfer their weight to finally straighten the leg.
Once their weight is stacked and you are both feeling
comfortable, you are free to start to transition into Croc.
Extend your left foot out to the side for your Flyer to hook
their elbow and hold your calf. This point is critical, as
your Flyer is about to transition all of their body weight
onto one leg. Keep the weight stacked, meaning, the leg
should be into the centre and pulling towards the midline to
give you maximum support. Rotate the legs out ever-so-
slightly and press your arm down for more stability.
 Crocodile
Legs straight and
reaching out at a 45-
degree angle Rotate both legs out to
engage the glutes

Reach out to create

stability

Place your elbow above

the hip bone

Pull your hand

up to create
traction
Slight outward rotation of
the legs

Press your arms down to secure

yourself
 FLYER BASE
!
As youve noticed, a lot of the positions start with Bird -
!
Bring your Flyer into Bird position. As they hinge at the
and this posture is no different. Keeping your core engaged, waist and place their shoulders in your hands, make sure to
!hands.
hinge at the waist and place your shoulders in your Bases
Once you feel solid support, release your hands and
give them lots of support with your toes. As their body
weight is tilting forward, they will need extra support.
place your palms on your Bases shins, just below the
ankles. Four fingers out, thumb in for maximum support.
!
Place the heels of your hands right on the meat of their
!
The easiest way to get into this pose is to slowly slide your
traps, so that your fingers are close toward their scapulas.
This will ensure that you keep your wrists safe and avoid
quadriceps, then your knees, then your shins, down the compression. Have your arms extending straight with a
feet, until your ankles are positioned on your Bases feet. slight outward rotation.
Once you feel the pelvis stacked, you can start to lift your
legs slowly toward an upright angle.
!
Keeping your legs at a 45-degree angle, you will feel some
!
The more intermediate version of this is lifting your legs
resistance with the Flyers hands as they pull back and you
push forward. This counter-balancing effect will be a key to
directly up from Folded Bird, and not moving your legs your success in this posture.
toward the Bases feet. This takes a lot of coordination and
control, and should be executed slowly and mindfully.
!
Make sure to keep shape and not move the legs forward or
!
Extend up through the toes, keep your legs straight, and
backward as it will affect your Flyers position. Once your
Flyer is upright, give their arms a little bit of resistance to
your glutes squeezing as you pull the Bases feet back with lengthen and stabilize the pose. To come out of the pose, let
your hands while they reach toward the ground with their the Flyer pull your feet toward their hips and re-enter Bird.
legs. Become the Candlestick.

Let the flame go higher

 Extend up
through the toes CANDLE STICK

Keep your legs

straight

Squeeze your
glutes

Pull back with your hands,

reach forward with your legs

Push up through the

heel of the hands

Legs at 45
degrees
Arms straight, with a slight
outward rotation
 FLYER
!
From Folded Leaf, zip your legs together, point your toes,
and very slowly place your palms just below your ankles.
!anchor
Keep your arms very strong, as they are going to be your
points, where most of the weight of your body will
be supported.
! !
Try not to arch or round too much. This posture will work
seamlessly if you keep the angles in the proper positions.
Once you feel the Base shifting their palms into your
biceps, press and meet their pressure to keep you stable.
!
Look at your big toes and keep breathing. Try not to hold
your breath, knowing that you can contract your muscles
without tensing your nervous system. This is a key skill to
develop in order to be successful across many postures and
disciplines. Learn it and wear it well.
!
To come out, youll feel your Base tilting you over their
head. Keep your arms strong, and lightly place your toes a
few inches above their head. Absorb through the feet.
Evenly press through the hands as you stand and exit.
BASE
!
Once you've supported your Flyer into Folded Leaf
position, wait until they zip their legs together to internally
rotate your feet, which will allow you to keep your Flyer
balanced without dropping them.
Wait until their hands are on their shins to reach toward
their biceps. Now this is the important part. Keep your
index fingers as the primary balance point, placing them
just a bit above the elbow, with the other forefingers
wrapping around for extra stability.
!
If your Flyer starts to fall forward, you can always help
them regain balance by simply pushing through the index
finger to catch them.
!
Once their complete body weight is over and fully released
out of your feet, keep your legs close to their back for a few
seconds, just in case they fall back and you need to catch
them. If they are solid and stable enough, then you can take
the full pose variation and extend your legs on the floor.

Within symmetry there is beauty

 PASCHIMO
Let the energy transfer
from the pelvis to the
shoulders

Legs straight

Shoulders in line
with the arms Feet press down
firmly
Fingers in,
thumbs out

Hands press up
for stability

Reach out of
your toes Plug the shoulders
down into the floor
 FLYER
!
This posture begins by entering into Folded Leaf. Keeping
your legs heavy to give your Base plenty of support, slowly
!start to take your hands through your Bases legs. Bend the
knees as your bring the soles of your feet together and take
your palms to your ankles.
! !
All of this needs to happen while you keep a pike position
through your legs. If they start to lift, your Bases feet will
start to slip and you will fall.
!
Once you have contact through your palms on top of your
ankles, hold lightly and try to relax the head, shoulders, and
back.
!
You will feel a gentle rock from your Base as they release
your spine. Or, you could be a bit more active and tuck
your chin, preparing yourself for the transition, whatever it
may be. This will open you to a world of possibilities,
depending on the unique convergence of you and your
particular partner.
Find your inner bat
BASE
!
Keeping your legs out at 45 degrees, waiting until your
Flyer has folded themselves completely over your legs.
Once they start to reach their arms through your knees,
make sure to give them plenty of room by bending.
Placing your palms on their upper back, guide them toward
spinal flection, a.k.a. a rounded spine. Once you feel that
they have grabbed their ankles, turn your fingers out and
press the heels of your hands into their mid-back, giving
them a bit of pressure and then easing off for the
therapeutic treatment.
!
If you are getting ready to transition, place one hand closer
to their neck with your fingers pointing toward their head
and the other hand up above their lower back with fingers
pointing outwards. Now, the next detail is very small, but it
is the most important. The hand that's on their lower back
needs to turn inwards, for you to prepare for the transition
thats coming up. This transition will be determined by the
goal of this particular flow - the possibilities are endless.
 Hold the ankles
RESTING BAT

Bend your legs

deeply Keep the knees
into your chest

Round the upper back

Move the Flyer

forward

Push the arms

through the legs

Lean your legs

toward you
 FLYER
!
Starting where we left off with our Resting Bat position,
you are going to tuck your chin and wait until the weight is
! transferred into your Bases hands.
! and the top arm is straight. This will need to change. As
Think of yourself like a giant sticker, not a square box. You
want to push into the structure thats supporting you every
millimetre of the way. So as the hands start to give you
weight, make sure to pour all of that weight back to not
only stabilize yourself, but to give your Base a sense of
control.
!
Once the rotation starts to happen, keep your chin tucked
and knees wide. It's important that you dont release your
head, as, being the start of your spine, it holds a very
important balancing point. Keep it round and engaged.
!
Keep your breath steady and even. Try your best not to
react to the small shifts within the pose. Let the Base do the
stabilizing. Like all AcroYoga, this posture depends on the
synergistic coordination of the Base and Flyer in order to
keep it clean and complete.
Tuck it tight like a bat
BASE
!
Once you have the hand position from Resting Bat, you
will notice that the bottom hand closest to the neck is bent,
you bend your legs, you will start to bend the straight arm
and straighten the bent arm, until they are evenly bent and
absorbing the majority of the weight equally.
!
Once you are ready, you will start to twist your Flyer. The
good thing is, if youve placed your hands properly, there is
only one way you can spin. This way there is no confusion,
because the other direction would only wind your arms.
!
Rotate until your arms are completely stacked over your
shoulders. Your fingers will be the stabilizers in this pose.
The small shifts you feel your Flyer make you will absorb
with finger strength and pressure through palms upward.
!
This posture in particular puts a strong emphasis on the
Base as the centre of strength while the Flyer moves
through to the final expression.
 BAT

Grab your ankles

Bend your knees

Press your back into Round your back

the Bases hands
Spread your
fingers out wide

Keep reaching out for

more straightening

Legs straight for

maximum strength!
 FLYER
!
Progressing from Bat, maintain the pose, especially for this
transition. Release the hands onto your chest. Extend both
!legsoneatatthea time,
same time. Its important that you don't do this
because the smallest shift in weight will
throw you off of this pose and down onto your Base or the
floor. Think like youre moving through water, or doing Tai
Chi.
!
At the same time, bring the knees into your chest and
extend the legs straight, keeping the ankles above the hips.
Only when you feel stable, you can start to move your
hands up so that you create an uneven box shape with your
limbs.
!
Pull your shoulders up while at the same time trying to
push the point on your back where the hands are supporting
you down. This means you will extend the muscles and
fully engage. Make sure not to react to any vibrations. As
with Bat posture, let your Base do most of the stabilization.
Engage and find ease
BASE
!
The name of the game is slow and controlled. Your position
doesnt really change. But, adding extra movement will
definitely test your stability and balance.
!
Keeping your fingers wide and spread will give you the
maximum amount of support. You can think of it as having
extra real estate. And we all know real estate is expensive,
especially here in Vancouver So grab as much as you
can.
!
Lift your shoulders off of the floor while imprinting your
back into the ground. If you want the advanced variation,
slowly replace your hands with your feet. Placing one foot,
transfer the weight.
!
Keep the pressure even through the hand and the leg until
both legs are on your Flyers back. Using your toes for
stability, slowly straighten the legs fully. Make sure
everything is stacked for maximum stability.
 BAT BOX
Extend upward and
point the toes

Reach through
fingertips
Knees straight, legs
stacked

Legs extended directly over

hips Reach shoulders
up

Wrists stacked over

shoulders, extending
through arms

Lift the shoulders to

engage the pecs
 FLYER
!
Begin the transition with Throne. Slowly lean forward to
give your Base a hand and a foot. Pick which side youre
!going to and make sure to communicate
! with your Base.
When you start the transition, your right hand will be with
the right hand of the Base, and your left foot will be with
their left hand. An easier way to think of it is same side
limbs.
!
As the Base releases their feet, you will have to transfer
equal weight through the two points of contact that you still
have. The key factor here is for you not to drop your centre
of gravity, a.k.a. your pelvis. Try to keep your hips above
your knees and continuously pour pressure into your foot to
allow you to centralize the weight.
!
Once you feel your Bases foot wrap around behind your
knee, hook your shin and foot around their calf, like you
would in normal Throne. Once one side is complete, make
sure to finish the other to come back to the original
position. Try both sides to keep you balanced as a Flyer.
Fasten your seat belts, were going for a ride
BASE
!
Starting in Throne position, wait until your Flyer leans
forward and presents you with their contact points. One
hand will connect with theirs, same side; the other hand
will connect with their foot (same side.) The beginning is
very tricky, as your wrists are not stacked above your
shoulders. They are instead in one line with your spine. So,
be sure to prepare yourself to bear your Flyers weight and
give lots of upward force to stabilize the wrists.
!
Once the Flyer starts to shift most of their body weight into
your hands, start to release your feet from Throne position.
Rotate them until your wrists are over your shoulders. This
is when youve reached halfway. Keep rotating in the same
direction so that your wrists are stacked in the opposite
way.
!
Once you see an opening, place your foot behind their
knee. Wait until the Flyer wraps their foot around your calf
and use that leverage to rotate them back to centre. Let
them hook the second foot around your second calf to
complete the rotation.
 AROUND THE WORLD
Hips up in one line with
the shoulder

Reach away to keep

Lift your knees into your shoulder active
your chest

Centre your weight evenly into

Press upward through the the hand and foot
bridge of the hands

Straight arms
Externally rotate the legs to
fully engage the glutes

Push up to lift the Flyer evenly Point your toes

 KEEPIN IT SAFE
! !
It is very easy to jump into this practice and get overly ambitious with certain moves and transitions,
especially when we see the end result being achieved with just two people. But what happens behind
the scenes is rarely glorified or advertised. And that is the importance of a third person - the Spotter.
Working with a Spotter is the vital stage that every AcroYogi needs to go through. To have a safety net
that will be there for you and give you the opportunity to try new things while feeling reassurance. A
Spotters job is just as important as that of the Flyer or Base. This job has its own titles, certain things
that you have to be able to do to achieve success.
!
As funny as this is going to sound, always expect your Flyer to fall. This keeps you alert and present
with whats going on, and will give the Flyer confidence to be able to commit to moves that they have
never tried. When first spotting a new transition or movement, have a hands-on approach. Give strong
and sturdy pressure through the entire sequence. When you start to feel safe as a trio, start to give less
and less pressure, until you are hovering - what we call Jedi Spotting. Ever-so-present and attentive,
you are there just as a precaution.
!
There are wrong ways to spot, and this is where you neglect the points made up above. Examples of this
include being easily distracted, non-communicative, &/or uncomfortable with holding peoples body
weight. Know that just like any other, spotting is a skill acquired through time. Practice often and you
will become a great Spotter that will be highly sought-after.
!!
 SPOTTING
!
 THE WRONG WAY
!
 THERIGHT
THE RIGHTWAY
WAY
!
 SHAPE-SHIFTING

! !
Now we take our practice outside of just L-basing and start to put a twist on two bodies and how they
can move together. In this section of the manual, we will be exploring different shapes that utilize
flexibility, strength, coordination, and power. These can be tied into a flow, a sequence, and/or
performance, or simply just taught as separate components in a class or workshop.
!
These shapes are designed to give you a different look into the practice of AcroYoga. Primarily, they
serve to break us out of the traditional mold of Base and Flyer. We have included six shapes for you
to play around with and explore. Keep in mind that the angles might be slightly different depending on
your flexibility and strength, but the general feel of the shapes should stay the same to give you a good
understanding of the balance points.
!
Think outside the box. After youve completed these shapes, try to come up with your own and see how
they integrate into your practice. They are meant to forge new neural pathways and give you a taste of
creativity.

 POSITION 1
!
The person whos taking the backbend should first set up
into a Bridge where their shoulders and neck are on the
! feel
floor, knees are bent, feet flat, and hips lifted. Once you
a sturdy base, place your hands close to the ears like
youre going into Wheel. Press into the floor to lift your
chin and firmly press the middle of your skull into the
ground.
! !
Make sure to do this only if you have a strong headstand
practice. Another option is to place your forearms to the
floor like youre doing a supported headstand so there is
less pressure on your neck. Once your partner grabs your
calves, lift your hips and counterbalance their weight by
reaching backward with your chest, and, if you feel sturdy,
with your hands while keeping the palms together.
!
Once youve taken the shape, try to push your toes into the
floor like youre going to lift your heels - but keep them on
the ground for maximum stability. Another tip to make this
more steady: press through the big toes and engage your
inner thighs, which will lessen the shakes inside of your
body.
Find balance in each others weight
POSITION 2
!
Lay down flat on the floor with your back on the ground
and your chest to the sky. Once your partner has assumed
their full position, grab their calves from the outside with
your fingers spread wide. Pull your palms toward your
chest and then press them down to give you traction and
energy that you will transfer for the necessary lift.
Bring the knees into the chest. Elevate your pelvis as you
raise your entire spine up at a 45-degree angle coming into
your shoulders. Make sure to give constant pressure with
your hands, as they are your anchor in this pose.
!
If you feel comfortable and steady and your partner is not
shaking, extend one leg at a 45-degree angle. If that is easy,
extend both legs to achieve the final pose.
!
To come out, bring the knees into your chest. Keep
resistance with your hands. Lower your pelvis to the floor.
Slowly release the hands and return to your original
position.
 THE SPEAR

Reach away
through your toes

Pelvis higher
Strong and
than your knees
straight legs

Reach overhead with your

hands together
Squeeze your
bum

Round the upper

spine and crunch the
core tight
Pressure through the
middle of the skull Knee over ankle
 POSITION 1 POSITION 2
!
This transition starts in Bird. Maintaining a strong, flat
!
Begin in Bird with your partner. As they shift their weight
shape, your partner will move their feet to your ankles. into one foot, release the free leg and place your foot wide
!intoSlowly start to lift your pelvis up as you open your legs
a V-shape. Next, sit your pelvis backward to centralize
into your partners ankle. Repeat on the other side.
!
the weight. It is crucial that you keep your wrists over your shoulders
!
Your flexibility will determine the range that you are
in the beginning of the transition. Naturally, the hands will
start to drift outward, which is normal, but keep constant
capable of going. Before doing this movement, make sure pressure to allow your partner to have maximum stability.
to warm up your Middle Splits, as you are going into a very
active range that could very easily be overdone.
!
As your partner starts to open their legs, you will need to
!
Your hands are the training wheels for this pose. Use them
slide your feet a bit more toward the back of their ankles.
This will allow them to drop their pelvis and centre their
heavily in the beginning. Create inward rotation and always weight.
try to pull the arms toward centre. This will give you
stability in the shoulders and pecs, which will take some
!
Expect your partner to be wobbly with their arms. Give
load off of your legs. them as much support as you can, which will transfer into
!
Try to do a few sets as you go into the V and come out into
the stability of their legs. Dont open too wide and make
sure to communicate with your partner to keep this posture
a Plank position with your partners hands still on your playful and safe.
ankles. Once youve done a few sets, come back to Bird
and slowly dismount.

Finding your counterpart

 DOUBLE SPLITS

Fifty percent of the weight

through the arms Strong legs and downward
pressure

Spread the legs

Strong legs and upward
pressure

Plant your
Strong arms from both
elbows firmly
partners
 POSITION 1
!
Go into a low Squat as you bring your feet and knees
together. Place your hands in front of you and wait for your
!partner to slowly assume the position reverse of you and on
top of your back.
!
Once they start to give you their weight, ever-so-slightly
press up and back to give them a surface that is active.
Essentially, you are creating traction for them to have the
capability of sitting down and keeping the shape.
!
Once you feel steady, start to lift your heels and press
firmly into the floor, first with your palms, then transferring
into your fingertips. Be very active with your toes as they
are your main stability points. Once you can maintain the
weight without falling, release one arm, then the other.
Wrap your arms around your legs. Hold your elbows firmly
with your palms. Continue to push upward to find strength
in this pose. Its all about opposition. As much as you reach
up, you need to press down, and you will notice this wont
be as hard as it looks.
Sometimes we have good ideas
POSITION 2
!
Once your partner has assumed a stable position, begin by
hoisting yourself up onto their back ever-so-slowly. Be sure
to maintain a constantly oscillating perspective between
your current pose and your pose in the world at large.
!
Perspective is the name of the game here. This is as much a
metaphorical position as it is a literal one.
!
Assume the position on top of your partners back.
Establish solidity with your main point of contact, your
feet, on top of your partners sloping but firm back. Wrap
your arms around the knees, tuck your chin tightly, and
maintain your centre.
!
Be sure to keep a constant pressure through your feet in
order to hold your centre. This will be key to staying on top
and not falling off of your partners back. Traction your
feet down into the sloped surface and use that resistance to
round the upper back and tuck the chin.
 Contemplate THE THINKERS
your existence

Press through your feet

to keep your centre

Tucked-in chin

Sink your hips to

Hug the knees your heels
into your chest
Keep the heels up for
easier balance
 POSITION 1
!
Open your legs as wide as your flexibility will allow you
and start to lean your weight forward. The common
!misconception about this pose is that you need to keep your
back round, which is incorrect. You are trying to keep your
spine very long, which means you will need to reach
forward.
!
Giving your lower back plenty of space, start to arch it. Tilt
your pelvis forward as though it were a large bowl of soup
and you were trying to spill the contents on the floor.
!
Try to bring your belly button down onto the ground before
your chest. Reach your arms forward to give you maximum
length. Rotate your ankles down as you point your toes to
give you more extension.
! !
Relax your head to the floor if it reaches. Engage your
quadriceps (the tops of the legs) which will allow you to
release the hamstrings (the backs of the legs) to their fullest
length.
You are my sunset
POSITION 2
!
There are a few possible ways to enter this. The easiest will
be if you assume the first position and your partner goes
underneath you afterwards.
!
Lay down on your back. Take Bridge pose. Bending your
legs, bring your heels close to your bum. Press down
through the feet and try to traction them forward without
actually moving them.
!
This is key to your success and will allow you to use that
energy coming from the floor to open up your shoulders.
Once you feel a strong connection through the toes, place
your hands close to the ears with your fingers pointing back
toward your toes.
Come up to the top of your head and if the shoulders will
allow you, start to straighten your arms and push your
shoulders open (preferably armpits over wrists.) For
obvious reasons, make sure your partner has exited their
position to ensure that you dont squish them.
 SUNSET

Stretch your hip flexors

toward the ceiling

Knees over the ankles, Open your armpits to

make sure to not over- their fullest
extend

Internally rotate
your legs

Reach through
your big toes

Reach your
fingers forward
 POSITION 1
!
Lay down flat on your back. Start to rock back and forth
keeping the knees tucked into your chest. Once you've
!created a bit of momentum, roll back into your shoulders.
Be mindful of your neck and support your body weight
with your palms.
! !
Start to extend one leg at a time. Repeat this process ten
times to warm up the back and hamstrings. Load your
shoulders more as you give responsibility into the upper
body and release your palms over your head close to your
feet. You have to be comfortable in this position before you
can bear weight. If you are not, practice it by yourself
before attempting the shape.
!
Your partner is going to start to place their hamstrings on
top of your calves, and their calves on top of your
hamstrings. Theyll do this very slowly so you can
communicate if its too much. If, however, you feel fine in
this pose, reach your arms toward their face and connect
your hands to complete the posture.
POSITION 2
!
Wait until your partner has assumed the position before you
can begin. Once theyre comfortable in their Plow pose,
bring your bum close to their toes and lean your weight
back into the hands, which you will place behind you.
Slowly, start to attempt to bring one leg on top of your
partners stable position and test the waters. If they feel
okay with the addition of your body pressure, then continue
to add the second leg whilst keeping the pressure into your
palms. This ensures that you dont dump sudden weight
and put too much strain on your partners neck.
!
If everything checks out, start to put more pressure through
the backs of your legs as you release one hand. Repeat with
the other. When you have a solid connection, reach for your
partners hands. Grab them firmly, and give yourself a
small lean back to create a counterbalancing effect, which
will keep you in the posture longer.

To infinity and beyond

 INFINITY

Point your toes

Round the spine Pull your hands in

opposite directions Pull your
fully
shoulders back

Balance just on your

More pressure through the sitting bones
shoulders than the neck
Straight lines will keep
you solid
 POSITION 1
!
The person who's doing the Hollow-Back Handstand will
first have to do a regular Handstand with their partners
!place
help. Once you have achieved this task, you are going to
your feet onto your partners shoulders. This is where
it becomes a little tricky. They will have to step a few feet
away, and eventually sit all the way down to the floor.
!
While all of this is happening, start to open up your chest to
create a counter-balancing effect. The more they walk away
and sit down, the more you need to lean back and open
through your armpits. Otherwise, you will be too flat and
you will fall.
!
Keep constant pressure through your feet and push as much
as you can. This will allow you to shift your weight back
and keep your centre of gravity even. If you relax your
toes, you will start to slide and fall, as your security in this
pose is the pressure through your feet. To come out, you
can either kick one leg over and back to the floor, or start to
bend your elbows and very slowly tuck your chin as your
spine starts to descend down to the ground.
Leave your feet at home
POSITION 2
!!
Stand by your partners wrists. Wait until they come into
their full handstand. Grab their ankles and slowly turn
around as you place their feet into your back. Slowly start
to walk away from them. As you do, make sure to give
backward pressure so that their feet dont slip. Once you've
created enough distance (about two feet) begin to squat
down and place your bum on the floor with your legs
straight in front of you.
!
Now, this will only work if your partner has open
shoulders. If they have tight shoulders, please wait until
they have the range to try this pose safely. Once you
assume the position of sitting down, place your hands in
one line with your pelvis. Create traction by pushing your
palms down firmly and lift your bum off the floor. It will
naturally go backward as you round the back. At first, you
will only be able to lift the pelvis and not the feet, but as
you get stronger through the hip flexors, start to attempt to
lift one leg and then the next.
 4 PALMS

Open your hips

Straight legs

Strong push with

the feet

Lean into the feet

Open your
shoulders fully
Straight legs pulled into the
chest

Tuck the tailbone

under

Position shoulders over Press through your

the hands fingers
 THE KEY THAT OPENS LOCKED DOORS
! !
Think of your range like a set of keys. And your body, a mansion that you live in. Most of us only
occupy one or two rooms in our home, without ever opening the doors to new possibilities and
potential. Especially in our practice of AcroYoga, range is such a crucial component that plays into the
poses that we take, the transitions that we learn, and the longevity of our practice.
!
In the next section, we will go through some basic flexibility exercises that will allow you to unlock
some of the hidden treasures that lie within. Theyre meant to be held and repeated at least a minute for
at least three sets.
!
You will find that you are strong in certain areas of flexibility, but lacking in others. This will always
create misbalances in your body in the form of compensation Especially when youre load-bearing
another human being or asking someone else to support your weight.
!
The more range you have, the more you can spread your weight, which will make you lighter and easier
to maneuver as a Flyer. The more open your hamstrings and shoulders are, the less work you will do as
a Base because you will be able to stack your bones, and by now, we know that bones are stronger than
muscles.
!!
 FLEXIBILITY
!
! !
The Snail is a particularly great stretch for those who are tight in their shoulders and in their chest,
a.k.a. pecs. Start by sitting down with your legs in front of you, ankles touching. Place your hands next
to your hips with your arms straight. Start to bend your legs and shift your weight forward until the feet
are flat. Bring your pelvis close to your heels.
!
After youve completed that, start to bend your elbows to warm up for the stretch. Repeat it ten times.
Once you feel sufficiently warmed up, extend the legs straight, rotate the fingers so they are pointing
away from you, and sink your body weight down.
!
If it becomes too much for your elbows, a.k.a. hyperextension, do the first variation. You will get the
same result. Move slow like a snail and you will stay safe. Slow and steady will get you farther, and we
are in this for the long haul. This can translate to many other areas of our lives.
!
To come out, repeat the steps backward. Bend your legs, rotate your fingers toward your feet, slide your
bum back towards your wrists. Release the palms from the floor. Shrug the shoulders. Rotate them one
way, then the other. Repeat this stretch five times.
!!

Slow and steady wins the race

 SNAIL

Open the
shoulders fully
Reach your toes Straight legs
forward

Slide your hips away Press your palms down into

from your hands the floor
! !
Go into a Downward Dog to begin. Keep your hands shoulder-width apart and your feet pelvis-width
apart. Slide your right knee directly behind your right wrist. Slide your right ankle directly behind your
left wrist. As you lower your torso down, bend the elbow slowly to absorb the weight. Straightening
the back leg, begin to pour your weight forward to access the hip stretch. Everyone is different in their
range of motion for this stretch. The rule of thumb is that the closer your right ankle is to your left hand,
(meaning the more you increase the angle of your shin) the more you will increase the depth of the
stretch.
!
Once youve settled in for your personal variation, keep your hips square. Imagine there is a
construction level on your lower back: keep the bubble in the middle. Pull your right hip back and
down, while pressing your left hip flexor forward and down. This will ensure that you stay safe in this
pose and do not take this pressure into the knees, which inherently do not have a lot of rotation - only a
few degrees.
!
If your knee starts to bug you, first check the alignment of your hips. If it continues, try to flex your
right foot. If the discomfort still continues, you can decrease the angle of your shin, bringing your left
heel back a few inches. Once you feel very sturdy in this pose, take your hands outside of your hips and
straighten the arms as you lift your chest, puffing up your rib cage like a mating pigeon.

Flexibility is freedom
 MATING PIGEON

Lift your chest

Angle of the front leg will be Squeeze your bum

dependent upon your hip range of to open the hip Toes can be tucked
motion flexor under as an alternative

Relaxed knee
Actively flex the foot
! Begin by laying down flat on your stomach. Slowly extend your right arm directly out to the side.
Fingers should line up with your shoulder and your palm should face down. Look away from the arm to
the opposite direction. Start to roll to your back very slowly.
!
The hand that is free, the opposite hand, should press down firmly into the floor with the elbow bent to
give you the leverage needed to achieve this stretch. As far as the legs, be cautious not to go too deep
too fast. Begin by bringing the knees into your chest like you are going into fetal position. If that feels
okay, straighten both legs and let the top hip be heavy toward the floor as you separate your feet, hip-
width apart.
!
If that position is too deep for you, there is a happy medium between those two variations. This would
be to bend the top leg, opening the knee slowly. You can think of your top leg like a birds wing. Close
the wing for less depth, open it for more - thus the name.
!
This is a beautiful stretch for your pecs and deltoids, and at the same time, it allows you to work that
range of motion for your shoulders. This can help you get rid of the ever-daunting hunch that most of us
who work in offices are subject to.

Open, to learn how to fly

 BIRDS WING

Optional open knee

for a deeper stretch

Work to stack the shoulders

one over the other

Foot flat

Push through the

palm as needed

Gentle pressure
Open the chest
through the hand
! !
Begin in a Downward Dog position. Smoothly step your right foot between your hands and place your
left knee gently to the floor. If there is too much pressure behind your knee, you can always use a
blanket, pillow, or mat. Once youve taken the position, place both hands on the right quadricep and
start to lean forward and back to warm up your hip flexor and back quad.
!
Once you feel like youre at your lowest point, place both hands on the inside of the right foot and
slowly start to bend your left leg so that your right hand can grab the foot and pull the heel toward your
glutes.
!
If you are not able to grab the foot, you can always lean back with your pelvis and open up the shoulder
of the arm you are reaching to give you more space. Alternatively, if you still cannot achieve this pose,
you can place your bent leg (a.k.a. shin) up against the wall and use that leverage to stretch.
!
If you have taken the full variation, start to lean forward with your front knee and pull your back heel
tighter toward your centre. Go slow and steady, and aim to feel an 8/10 as far as a stretch. Avoid going
any past that. Enjoy Twisted Lunge.
!!

Sink low to open wide

 TWISTED LUNGE

Spiral the shoulder open

Grip the inside of the ankle

Straight, strong
supporting arm

Knee over ankle

Avoid pressure straight onto
the kneecap
! !
Stand with your feet pelvis-width apart and begin to bend your legs as you dip your chest down toward
the floor. Relax your head where your chin is tucked. Place your palms on your calves, fingers pointing
down. Tuck the elbows in behind your legs.
!
Start to give yourself small pulses to warm up into a stretch. Give your body plenty of time to adapt to
be sure not to strain or injure from lack of warming up. To get the full benefit from this stretch, there is
something that you will need to do, but at first it may seem confusing.
!
Think of your spine as the letter S. The bottom portion has a natural curve inwards, and the upper
portion has a natural curve outwards. When thought of together, this would be rounding the spine.
Because this is a natural position for your body, we want to promote it rather than shy away from it. So
when youre in your Forward Fold, yes, you are rounding, but only through the upper back. The lower
back needs to arch as you lift your sitting bones higher and stretch the backs of your legs, not strain
your lower back.
!
This is a concept that might take a little while to understand, but once you understand how to isolate
your lower back, many things will start to click for you. If you can keep your chest to your legs while
the knees are bent, try to go to the full extension with your legs straight, grabbing your elbows behind
you. Stay for a minute. Repeat 5 times.

Reverse the flow

 FORWARD FOLD

Arch the lower back to lift

the sitting bones higher

Backward pressure with the back

Round your of the knees
upper back
Grab your elbows and pull in

Lean into the

toes
! !
Get out your maple syrup, were going to eat some pancakes. To begin, sit with your bum flat on the
floor while opening your legs out 45 degrees on each side. In the previous pose, we talked about
arching the spine to promote the full extension of your body in its natural curve. This Forward Fold will
be no different.
!
Your main focus is not to get your chest on the floor, but rather your belly button. So imagine you are a
round cup of water. You want to spill the water forward as you tilt your pelvis, getting your belly button
closer to the floor with every exhale.
!
This will promote less reaching and rounding, a.k.a. straining, and more reaching and extending, a.k.a.
stretching. If youre not capable of taking your fingers to the floor yet, a great way to understand the
pelvis rotation is just by sitting on the edge of a bolster or block.
!
Once you can get your fingers or palms flush to the floor, start to lift your chest and reach forward. This
pose definitely takes a bit of time to work into and see progressions, but within a few months, dont be
surprised if you are at least a foot lower than where you are today.
!!
!!

Maple syrup or honey?

 THE PANCAKE

Elongate the back

reaching the belly button
toward the floor
Pulling the toes up
Pressing the
knees down

Lengthening the
legs Press and reach
your hands forward
! Begin in a posture we call Sphinx. Its very simple. Youll lay down flat on your belly, taking the
elbows underneath your shoulders while the forearms are in front of you. This will allow a bit of space
under the arms to slide one hand through and begin the stretch.
!
Lets begin with the right arm. Slide it through to the left underneath your armpit, like youre threading
a needle. Taking the arm straight (meaning your fingers are in one line with the shoulders) try not to go
too high or too low. Keep your bicep underneath your rib cage, rather than your throat, so that you have
lots of space to breathe and your neck can be comfortable.
!
Alternatively, if you like, you can place a prop underneath your forehead to give you more cervical
support. Once you enter this pose, you are most likely in one of two categories. The first being that you
feel a really deep stretch. In that case, breathe through it and stay for at least two minutes.
!
The second possible scenario is that you dont feel the stretch at all. In that case, youll need to stay
longer and we can always take the road of active stretching. To do this we will press down the right
arm, starting from the fingertips all the way down to the elbow. This will allow your muscles to contract
and at the same time stretch because of the pressure they are receiving. This is a good way to create
active flexibility.

You dont have to carry the weight of the world

 THE WALRUS

Press your shoulder

Keep your legs
down toward the arm
straight

Relax your arm as

Open your palm up or
you keep it straight
down
Elbow down
! !
This pose serves for so many building blocks to our flexibility that it is crucial to our body
development. When we enter toward Front Splits, we are stretching our hamstrings, creating strength in
the quadriceps, and increasing the range of motion for our hip flexors.
!
But because there are so many things involved, we need to approach this posture smartly and slowly,
understanding all that is involved and how to properly engage this beautiful pose. Begin by taking a
Low Lunge, which we have covered in the above section. Place a bolster underneath your pelvis so that
you can place your hands to give you more support.
!
Start to slowly slide your knee back and your front heel forward as you find your range. The bolster will
be there in case you need it. Flex your front foot and relax the back of your front knee to stretch the
hamstring to its full extent. To make sure you dont overdo it, pull your front kneecap up to strengthen
the quadricep. These two actions will make sure that the front leg is fully stable and in the proper
position.
!
The back leg will start to slide away until it cant, and you will focus on internal rotation. A good trick
toward this is to try to touch your back baby toe to the floor. When you rotate the foot, it affects the
structure of the entire leg, especially the femur bone. This will help immensely to keep the hips square
and even as you stretch for a minimum of two minutes per side.
!!

Open your body to open your potential

 FRONT SPLITS
Reach your arms back to
stretch your shoulders

Press your hip

flexor down Try to press your
Point your toes Back the knee
baby toe down
down

Pull your front hip

back
! !
Lay down on your back and bend your legs with the soles of the feet flat and your heels close to your
butt. Begin to warm up this posture by taking Bridge pose, in which you simply lift your pelvis up and
interlace your fingers underneath your back. Once you feel pretty secure with this pose, lets move into
Wheel. With both your feet and back flat, place your hands close to the ears with your fingers pointing
back toward your feet. Apply firm pressure through both palms. Start to push as you lift your head and
pelvis evenly, meaning at the same time.
!
A halfway point would be placing the top of your head on the floor. From there, straightening the arms
completely is your next objective. To do that, there is a bit of a secret. Press through your feet not only
down into the floor, but try to push them forward, as though they were going to slide, but without
actually moving. This we call traction, or kinetic energy. This energy, if accessed properly, will start to
transfer through the feet, up to the knees, through the hips, to then continue its journey upward through
the spine, eventually ending up in your shoulders.
!
Keeping your hands still, use the pressure through your feet to open the shoulders backward to the
wrists so that your arms are completely straight, rather than 45 degrees. The latter is a lot harder to hold
because of the angle versus something thats stacked. This tip will open your shoulders safely and
quickly. To come down, bend your elbows, tuck your chin, and pull your head back toward your wrists.
Once your pelvis touches the floor, you can extend the legs and relax.
!!

Go toward extension, not compression

 WHEEL

Reach your hip

flexors up

Open your armpits

Knees behind your toward your wrists
ankles or stacked

Arms straight
and strong

Press your inner Spread your

arches down fingers wide
! !
Butterfly pose is a beautiful way to open up not only the shoulders, but your back and hips as well.
Begin by placing your feet together and grabbing your ankles with your hands. Slide your bum back a
few inches so that your pelvis starts to tilt toward the floor.
!
If there is too much pressure on your ankle bones, which are on the ground, you can place something
soft underneath to give you more support. Relaxing your head as you tuck the chin, give yourself a
couple of nods yes and a couple of nods no to really loosen up the neck muscles.
!
If you have a bolster nearby, you can take it across your legs and place your forehead on top, but if you
have nothing, you can just let your head hang and let gravity become your best friend. Breathing is
quite important in this pose, and the way you breathe is very particular. Youll inhale into your upper
back, and when you exhale, try to use your diaphragm, meaning you will pull your belly button in and
up so that the ribcage is exposed.
!
Youll notice that you can get more depth out of this pose just by using this technique. Once you get
low enough, you can slide your hands underneath your calves and grab your feet. There is another
variation called Tortoise pose, which is where you take your arms through your legs, behind you, and
eventually try to interlace your fingers on your lower back.
!

Stay in the cocoon to grow

 BUTTERFLY

Breathe into your

back

Externally rotate your

Open your leg bones and
legs
not your knees

Pull your
elbows down

Feet together
 THE CORE OF IT ALL
!
!
Understanding your centre of gravity is probably one of the most vital skills that you will acquire, learn,
and master through the work that we do in AcroYoga. In this next section, we will cover a variety of
different core exercises meant to strengthen and stabilize all of the muscles that are in your centre.
!
A lot of the Acro that happens usually takes place near the pelvis. Understanding how to centralize your
weight is one of the main functions of the core. Because it is so close to your hinging point, meaning
the intersection between your torso and legs, it is crucial that this point is very strong, allowing you to
control your body without collapsing.
!
We have a saying in AcroYoga: Tight is light. And if your centre is loose, then everything else will
collapse. Follow the next few pages carefully. Read all of the specific instructions meant to keep you
safe and get you strong. Everything starts and comes back to the core - another metaphor for life at
large, you must cultivate a strong centre to move steadily through all that you will engage with. This
foundation will make for the most ease and harmony possible in your endeavours.
 CORE
!
! !
Start by laying on your back and extending your arms and legs straight up toward the ceiling. Keeping
your arms fully engaged - that means reaching out of your fingers - one of the most important skills that
you will need to learn, and which you will hear emphasized over & over again, is to point your toes.
!
Once the legs are straight and engaged through the quadriceps, lift your pelvis off of the floor as high as
you can. Shift the shins closer toward your head and bring your straight legs out on a 45-degree angle.
Once that is complete, begin to lift your shoulders completely off of the floor while tucking the chin. Be
sure to engage your neck to keep it safe. This is a crucial component to the longevity of your practice.
!
You should feel everything stitch toward the centre as all of the abs start to engage and stabilize. Once
youve taken this position, continue to reach out past your current range. You can think about reaching
your fingers to touch your toes - that is your final goal.
!
This exercise can be done statically - hold for a minute, three times with twenty seconds rest between -
or actively - pulsing with your legs and arms at the same time upwards, 30 times, repeating 3 times.
!

This one sucks, do it anyway

 V-UP

Reach your legs !

out 45 degrees

Full extension out of

the fingers

Pull your kneecaps

up

Lift your pelvis up

Stacking the bone for

more stability
! !
Begin by laying on your stomach and taking your elbows directly under your shoulders. Measure a
shoulder-width distance between your arms by simply placing both hands on your biceps. Imagine you
have a box in between your hands. Place your palms in front of you. Push through the fingers as you
tuck the toes and elevate your body into a plank.
!
With your toes tucked, reach your heels back and your head forward to create maximum length and a
greater challenge for your core-stabilizing muscles. Round the upper back and try not to dump into your
shoulders, ensuring that they stay safe during this exercise and that you learn how to stabilize.
!
If this seems too simple for you, flatten your feet so that your toenails are on the floor and press firmly
into the ground to keep the legs completely straight. Our goal during this exercise is to learn how to
make our bodies simultaneously long and stable, as many of the postures in AcroYoga will require you
to have this essential skill. Hold for at least a minute and repeat three times.
!!

World record is 8 hours How far will you go?

 FOREARM PLANK

Stacking the bone for

more stability Bones in line to create strength

Traction down

Stacking the bone for

Press down
more stability
Straight arms support your weight
! !
Begin by laying down on your back and lifting both knees into your chest. As you do this, tuck the chin
toward the knees and curl up into a small ball with your arms extended out to the sides. Keep the shape
very solid and tight, meaning the pelvis is off of the floor, the arms are fully extended, and your
forehead is reaching forward.
!
If this is challenging enough for you, stay here. If, however, you can maintain the shape without
straining your neck or collapsing, begin to extend your left leg forward, pointing the toes and bringing
your ankle in one line with the hip.
!
Maintain the level of your arms in one line with the extended leg, keeping everything tight and
elongated. There is, of course, the next stage, where you extend both legs and stay in a hollow shape.
Make sure during this exercise that your lower back never lifts off of the floor, as you want to isolate
the core muscles, not the lower back.
!
Think of your body in two dimensions. If one side is squeezing, then the other naturally has to stretch
and elongate. When we do backbends, it is the core (the front of the body) that is stretching while the
back of the body is being strengthened (a.k.a. compressed.)
!!

Find it in the centre of your core

 FLAMINGO LEG

Knee over hip

Press down

Toes reaching out

Stacking the bone for

more stability Shoulders in line with wrists
Create solid foundation
! !!
This posture starts by lying on your side like youre posing for a calendar. (Stay tuned for the VanCity
Acro calendar coming up later in 2017!) Place your elbow underneath your shoulder and take your hand
in front of you for support.
!
The hardest part of this posture is keeping everything in one line. Big toes are stacked on top of each
other. The ankles, the knees, the hips, the top ribcage above the bottom ribcage, and your shoulders.
Once you can achieve this, start to press down through the forearm and lift your legs together up toward
the ceiling. Imagine you have a piece of paper between your big toes and someone is trying to pull it
out. Get so strong in your legs that they will not be able to achieve this task.
!
Legs are firmly squeezing together like a vice-grip. Once youve climbed up as high as you can with
your legs, take the top arm over your head and reach outward. The final stage of this is you relying on
your obliques and lifting the bottom arm off of the ground, making a U-shape. The higher you lift, the
stronger the obliques will get.
!
This pose can be repeated statically or actively. Statically, keep reaching out past what you think you
can hold so that youre always seeking your plateau. Actively, keep your arms in one place and just
pulse through the legs - do at least 20 pulses, repeating three times.

Be as happy as Devon
 SMILING BUDDHA

Straight arms create

strength

One ankle on top of

the other Stack the hips

Stacking the bone

for more stability
Press down
 SOME PLACES YOU CANT GO BY YOURSELF
!
!
Like many things in life, when things get stuck and unable to move, an outside perspective is just the
thing that we need. Partner stretching is a great example of someone helping you to get to a new range
that you are just not capable of going to by yourself.
!
There is a very good explanation for why, when someone gives you assistance, you are able to relax and
go deeper into your range of motion. Its simple. When you are trying to stretch yourself, consciously
you are trying to relax. But whats happening subconsciously is that you are holding on, because you
are the one thats reaching, pushing, and extending. An element of control is still there in the underlayer.
!
However, when you get assistance from a friend or a partner, and they help you go into your range of
motion, subconsciously your muscles release because you know that there is someone to take care of
you. We as human beings are tribal creatures. As tribal creatures, we thrive in communities - and it is no
different for your muscles.
!
Below, you will learn a variety of partner stretches that will cover many different tight spots that most
of us share. Remember to breathe and communicate with your partner through the whole experience
and enjoy this new range that you will acquire together.
 PARTNER STRETCHING
!
 PARTNER 1 PARTNER 2
!
Once your partner lies down on the floor, ask them to lift
!
Once you lie down on the floor, present your right leg to
their right leg to the ceiling. The placement of the hands is your partner. Once theyve adjusted themselves
very important as you want to stretch not only their accordingly, make sure that the legs are straight. Our
hamstrings but their hip flexors as well. Stand on the inside objective is to lengthen the hamstrings, so even if its
of your partners leg and place your right hand just below difficult, keep trying to extend the back of the leg forward,
their right hip bone on the quadrice, and your left hand keeping the leg fully straight.
directly on their heel.
! !
Youll notice after a few sessions the urge to bend the leg
Your partners flexibility will determine if you will be will decrease and your range will increase. Get into the
standing or kneeling. If they are quite strong, a.k.a. tight in good habit of pointing your toes and pressing the back of
their quadriceps, you will need to go into a low lunge. The the knee down into the floor. This ensures that when you
placement of the hands will be the same. If they are quite take this new range of motion into new transitions, youve
flexible and they can go past 90 degrees, you will stand up created good habits along the way.
as shown in the photo.
! !
If youre doing PNF with your partner, press the heel of the
Add continual pressure as your partner begins to relax and leg that youre stretching firmly into their hand like youre
go deeper into the stretch. You can also work active trying to move their entire body weight. Keep pressing as
flexibility, which means that they will press into your hand they count down from ten. When you reach two, start to
with their heel for ten seconds, after which they will release ease off ofthe pressure. When the counting is finished, let
the pressure as you slowly extend their leg further into the them give you more pressure to extend your range. You
stretch. This is called PNF. should notice a significant difference and increase in your
! flexibility.

Breathe deeper to let go further

 ASSISTED SPLITS

90-degree fold
Stacking the bone for
more stability

Keep the arms

straight

Stacking the bone Straight pressure

for more stability down

Ankle in line with

Keep the lower leg flat
knee
Ground through
shoulders
Imprint through back
 PARTNER 1
!
Depending upon how personal you want to get with this
pose, you will choose one of three variations to help your
!partner stretch. The first one is placing your palms on their
upper back and giving them forward and down pressure.
Make sure its not just down, as you want to elongate their
spine and create length, versus compression.
! !
The second version is where you take your forearms
alongside your partner's spine and add the same forward
and down pressure. The last one, in our humble opinion, is
the most effective, but a bit more personal. You will place
your chest onto your partners mid-back. Place your hands
on top of their quadriceps. Lean forward to stretch out their
spine, and with your hands, traction back so that you create
external rotation with their legs.
!
If you cannot reach your partner's legs because they are
strong, a.k.a. stiff, place your palms on top of their
shoulders and lean forward. Dont do this for too long, but
long enough that the person feels the effects of the stretch.
Recommended 1-2 minutes.
Let your partner become your butter
PARTNER 2
!
Sit down flat on the floor as you open the legs wide. The
degree of the angles will determine where and what youre
stretching. If you open your legs too wide, where the ankles
are in one line with your pelvis, youll be stretching the
aductors, a.k.a. attempting Middle Splits.
When you open the legs into a V-shape, you are primarily
affecting the hamstrings. Once youve created the shape,
place your hands in front of you and start to reprogram
what you think Forward-Folding consists of.
!
What you are trying to do is arch the lower back to keep the
spine neutral (the lower back has a natural curve which you
want to promote) and round the upper back as you reach
forward. This will ensure that youre not straining the back
muscles unnecessarily as you isolate the hamstrings, which
is our main objective.
!
Once you've completed this, try to relax as your partner
gives you pressure. Keep reaching your belly button toward
the floor rather than your chest.
 PANCAKE

Stacking the bone

for more stability

Apply most body

weight through hands
Press down

Pointed toes Straight legs are key

Stacking the bone

for more stability
Extend through
fingers
 PARTNER 1
!
Once your partner lies down on their stomach, they will
extend their arms straight. Only after theyve created this
! shape will they bend their elbows. This is when you will
stand over top of them, just behind their shoulders.
!
Place your fingers just above your partners elbow,
wrapping your palms around their forearm. They will do
the exact same thing to you as they mirror the shape of
your hands. Once you have a tight hold, start to walk
backward and lift your partners arms up until they are
straight.
!
This position will be very different for different
individuals. If they are open through the shoulders, they
will be able to fully extend the arms. If not, this is
something you will work toward using this stretch. One
way to go deeper is to press your knees into their shoulders
as you traction them forward, pulling their arms back.
Letting them down slowly, stop halfway, pull their arms to
decompress for a few seconds, and then lower them to the
floor.
Isnt this what friends are for?
PARTNER 2
!
Like said in the first column, Partner 2 will lay down on the
floor, extending their arms. Once they are fully straight,
you will bend at the elbows, reaching your arms up at a 90-
degree angle. Placing your palms on your partners
forearms, you will start to feel a gentle lift from your
partner.
!
As this happens, begin to straighten your arms to their full
extent, whatever that means for you. Keep in mind
everyone is different. You will most definitely feel this in
the shoulders and primarily through the back. Make sure to
breathe and allow your spine to go to its natural full range.
If you start to feel its too much, ask your partner to back
off, and/or engage your glutes to promote safe lower back
extension.
!
Conscious breathing is highly recommended because it is a
direct link to your nervous system. If your nervous system
is tense, your muscles will follow. But on the other hand, if
your nervous system is relaxed, your body will be able to
soften.
 LOADED BOW

Standing tall

Stacking the bone

for more stability

Press down
Arms straight

Stacking the bone Stacking the bone for

for more stability more stability

Reaching the toes

back

Keep the legs

straight
 PARTNER 1
!
Once your partner takes a seated position and interlaces
their fingers behind their back, you will grab their wrists
!with your hands. To ensure that you are safely going into
their range, pull their arms back and then up, continuing
this linear trajectory until you feel their end range.
!
If their arms dont go past 90 degrees, stay either in a Squat
or Low Lunge. But if their arms do start to go past 90
degrees, you can stand up and walk forward until they've
communicated to you that it is enough. The entire time you
are pulling up to create space and less compression. Make
sure not to go past their comfortable range as its easy for
your body to contract and protect, a.k.a. strain the muscles.
!
Once youve finished 1-2 minutes, begin to bring their
arms down, knuckles toward the floor, and support them
the entire way as their range has increased and they are not
stable enough to support themselves. Once their hands
reach the floor you can let go of their arms. Give them a
30-second trap massage. Repeat, switch.
Let your partner take you to new places
PARTNER 2
!
Sit down with your legs and back straight. Interlace your
fingers behind your back and really try to squeeze your
palms together as you want to avoid putting unnecessary
strain in your wrists. Create two straight arms instead of
three different breaking points at the wrists, elbows,
shoulders. Isolation is key for proper progression in this
stretch.
!
If your knuckles go past 90-degrees you will start to feel
this in your neck. So, with your back straight and your
knuckles past 90 degrees, you can begin to tuck your chin
and forward fold, which will allow you to go into a deeper
range.
!
As much as your partner pulls your arms up and forward,
assist them by reaching out yourself to create stability in
the joints. Once you finish your 1-2 minute set, youll feel
the guidance of your partner down toward the floor. You
can start to relax your arms until the knuckles touch the
ground. Cross your legs, sit up tall, and receive a shoulder
massage from your partner.
 THE HINGE

Press forward

Sit up straight
Arms in one
straight line

Breath slowly
Bum on heels

Pointed toes
 THE SECRET POWER OF WORDS
!
As much as we practice the physical art of this practice, there is a deeper layer, and this is
communication. How you use your words and the manner in which you speak to people is just as
important as how flexible or strong you are.If your end goal is to achieve a pose, but you ignore your
partners needs and the potential to create a beautiful friendship along the way, you will find yourself
very isolated in this practice.
!
However, if you learn the vital skill of positive communication, you will realize that though practice
you will achieve everything you want, and that how you handle yourself along the way is just as
important. Everyone knows something you dont, so the more wisely you use your words, the more
understanding you will gain.
!
Before telling someone what you want them to do, ask yourself first the simple question, Can I do
something better to fix this particular situation? And you will notice that this attitude will be reflected
almost immediately by your partner as you both work to create a reciprocal relationship, rather than a
parasitic one.
!
Using positive words to reassure and encourage your partner will give them a deeper sense of security
and confidence. This will transfer directly into their practice, which will deepen their commitment, in
turn allowing you both to learn more.
 COMMUNICATION
!
 THE WRONG WAY
!
 THERIGHT
THE RIGHTWAY
WAY
!
 Welcome To The Tribe
It is our hope that this manual has provided you with the balanced foundation of inspiration and
information necessary to make this practice a large part of your life. We all seek to tend to our nature as
communal creatures, and it is practices like this one that keep us encouraged, connected, and fulfilled.
Your enthusiasm for and exploration of AcroYoga will serve to further strengthen the global community
of devoted practitioners who share this common passion. We thank you for playing your part in the
pioneering of such an exciting field. Now get out there and play!
!
!