Acroyoga Field Guide

Acroyoga Field Guide



Firstly, thanks for picking up a copy (or reading it online) of this field guide. It is a project that I felt I needed to do and hopefully you will find it useful. I’m writing this as much for me as I am for you, but if you have feedback, don’t hesitate to send me a note at

This guide is designed to be a tool for someone doing acroyoga in the field. It is a guide with some ideas of what to practice. This guide is NOT a replacement for instruction. If you are trying something new, especially something rated difficult, please find an expert to help you out. This guide is more meant to refresh your memory and give you ideas of what to put together.


Practicing Acroyga comes with a danger of personal injury or death. Participants in these activities should be aware of and accept these risks, and be responsible for their own actions. These guidelines and the information presented in this book are believed to be accurate at the time of production. No responsibility can be accepted for any loss of benefit or entitlement arising through the use of these guidelines – as they are not intended to be definitive.

These compilations of skills and practice are known as ‘best practice’. They are however not intended to be the only source of information for those wishing to pursue any of these practices. Prior and competent knowledge must be sought and applied. Following these guidelines does not give you the legal right to practice in any given area. Permission from the landowner must be granted and local laws may apply.

Whilst every attempt is made to ensure that the information provided here is correct and safe, the information presented is not a substitute for good judgement. Always check information with other sources, higher authorities, certified teachers, instructors, engineers and use your own judgment. By using the provided information, the user hereby releases the authors and providers of said information from any liability for any injury, including death, that may result.

Modified from the Yoga Slackers (who are awesome).

Warm Ups

Solo Warm Ups

Partner Warm Ups:



Bird Grip

This is a grip for doing bird.

Flyers Fingers Forwards is the alliteration you need to remember for this grip.

Both the flyer and base have mitton hands where the fingers are all together and the thumb is out to the side (perpendicular). The alliteration above is super helpful. The flyers fingers face forwards and so the bases fingers need to face to the outside to fit in.

Hand to Hand Grip

This grip is used for doing hand to hand and other poses like star. For some reason it’s known as hand to hand grip. It is also sometimes known as peace grip.

In this grip, both partners shoot two fingers down the wrist. Thumbs lock and the other two fingers wrap the hand. The goal is to compress the space between the palms.

Bro Grip / Butterfly Grip

This is a grip where each person extends the same sided hand. Interlock the thumbs and rap the rest of the fingers around the backside of the palm.

This grip is used mostly for a thing called courtesy. Helping people up and down to the ground.


All The Birds

The most common pose in Acro is called Bird. It’s like that pose Airplane you used to do when you were a kid, but without the hands. This section will deal with the all the birds and there are bunch of them.

Front Plank

This is the first step into the world of birds. It’s a supported version of regular bird.

In this pose the flyer is roughly parallel with the ground and the base is lying on the ground in a L shape. The flyers hands and the bases hands are connected and aimed through the bases shoulders.


The Base allows the flyer to fall into the feet by bringing the need towards the elbows. When the hands make contact, the base pushes through the heels of the flyer to parallel with the ground. Depending on base and flyer proportions, the flyer can arch into a small cobra in the back to make the line between shoulders perpendicular to the ground.

To dismount the base lowers the knees to the shoulders while keeping the arms straight. Once the flyer makes contact with the ground the base extends the flyer by pushing through the toes to get the flyer to perpendicular with the ground.


Bird is front Plank without the hands.

It is achieved by the base putting more pressure on the toes, like stepping on a gas peddle. This motion is attempting to help the flyer lift the chest up.

Flyers can help by pushing more into the hips. And pulling the heels and chest up towards the sky.

Back Bird
Reverse Bird
Walking The Plank





Whips + Pops


Yoga Slackers


This book / site was made by zacharyc with the guidance of many, many, many wonderful instructors and friends who have helped me learn the skills to be write this.

The site and book is made via Pandoc. Much of the knowledge is written originally in Obsidian and then moved over to this website.

Eventually this will be a hard copy, but that is going to be a while. Updates to how that is produced, once it’s made, will be posted here (hopefully).

The content on this site can be referenced however you would like, but an attribution would be greatly appreciated.