The Beginner Acro Journal

Welcome to the Beginner AcroYoga Journal - this is a quick overview of what this course is about and how we will guide through it.

Safety First! Tips on how to keep each other safe and supported during practice.

Warm-ups are crucial for safe practice, so remember to move a bit before each chapter.

Bird Pose is the foundation of many AcroYoga flows and a great place to build trust, alignment, and communication with your partner. In this chapter, you’ll learn how to safely enter, balance, and exit the pose while developing body awareness from both the base and flyer perspectives.

Whale Pose is a beginner-friendly backbend that opens the chest and spine while teaching surrender and support. This chapter focuses on technique, safety, and the art of relaxing into the pose to experience its therapeutic benefits fully.

Backfly is a gentle backbend that builds trust, stretch, and stillness — all while facing your base. It’s a passive yet powerful pose that not only feels amazing but also makes for a beautiful photo and a great entry point into more fluid transitions.

Chair Pose is a stable, upright position that helps flyers develop confidence in balance and stacking. Similar to Whale but without the backbend, this foundational pose sets the stage for smooth transitions and teaches both partners how to find comfort in stillness and strength.

This lesson is all about connection. You’ll learn how to transition from Whale to Chair — your first step toward flowing poses. We’ll guide you through balance, weight shifts, and clear communication so you can move safely and with intention. Take your time, stay playful, and remember: every smooth flow starts with one solid step.

Bird on Hands challenges your balance, strength, and body awareness in a whole new way. This pose builds off the trust you've been developing and adds a little more lift — literally. Stay focused, stay engaged, and don’t forget to laugh along the way.

In this chapter, we explore your first counterbalance pose — where true partnership shines. This shape can’t be done alone. It requires trust, timing, and shared resistance. Lean into each other, stay connected, and discover how opposing forces create harmony. Let’s find the balance… together.

This pose is all about control, connection, and trust. Shin Balance challenges both flyer and base to find strength through alignment. We’ll guide you step by step from Chair to a floating, stacked position where stability and communication are key. Take it slow — slow is strong.

Welcome to your first full AcroYoga flow! In this chapter, you’ll link together poses you’ve learned — Bird, Chair, Whale, and more — into a smooth, creative sequence. Flowing teaches you timing, trust, and teamwork. Don’t worry about being perfect — it’s all about connection, movement, and fun. Let’s get into it.

This final chapter is all about training smarter — together. We’ll guide you through solo warm-ups and two partner circuits designed to build strength, coordination, and confidence. Every drill supports the poses and transitions you've learned so far. Let’s train, connect, and grow — side by side.