The Complete Acroyoga Pose Guide

Every pose we teach at AcroByJoe, all in one place.

Bird, Throne, and Whale are the foundation poses that everything else builds on.

Classic Poses (Flyer on Base's Feet)

Bird acroyoga pose

Bird

Flyer balances face-down on the base's feet, arms out.

Reverse Bird acroyoga pose

Reverse Bird

Bird facing the opposite direction.

Chair (Throne) acroyoga pose

Chair (Throne)

Flyer sits upright on the base's feet, like a throne.

Reverse Chair acroyoga pose

Reverse Chair

Throne facing the opposite direction.

Whale acroyoga pose

Whale

Flyer reclines face-up across the base's shins, a resting pose.

Back Balance (Reverse Whale) acroyoga pose

Back Balance (Reverse Whale)

Flyer balances face-up on the base's feet.

Reverse Back Balance (Low Whale) acroyoga pose

Reverse Back Balance (Low Whale)

A lower variation of Back Balance.

Folded Leaf acroyoga pose

Folded Leaf

Flyer hangs folded forward over the base's feet.

Bat (Reverse Folded Leaf) acroyoga pose

Bat (Reverse Folded Leaf)

Folded Leaf facing the opposite direction.

Side (Inwards) acroyoga pose

Side (Inwards)

Flyer balances sideways across the base's feet, turning inward.

Side (Outwards) acroyoga pose

Side (Outwards)

Side variation turning outward.

Reverse Side (Inwards) acroyoga pose

Reverse Side (Inwards)

Side (Inwards) facing the opposite direction.

Reverse Side (Outwards) acroyoga pose

Reverse Side (Outwards)

Side (Outwards) facing the opposite direction.

Free Side acroyoga pose

Free Side

Side variation with no hand support, fully free.

Standing Poses on the Base's Hands

Bird (on Hands) acroyoga pose

Bird (on Hands)

Bird pressed up on the base's hands, more advanced.

Chair (on Hands) acroyoga pose

Chair (on Hands)

Throne balanced on the base's hands.

Reverse Bird (on Hands) acroyoga pose

Reverse Bird (on Hands)

Reverse Bird pressed on hands.

Reverse Chair (on Hands) acroyoga pose

Reverse Chair (on Hands)

Reverse Throne pressed on hands.

Back Balance (on Hands) acroyoga pose

Back Balance (on Hands)

Back Balance pressed up on the base's hands.

Upside Down Poses

Star acroyoga pose

Star

Flyer inverts into a star shape on the base's hands.

Reverse Star acroyoga pose

Reverse Star

Star facing the opposite direction.

Free Star acroyoga pose

Free Star

Star variation with one limb free, unsupported.

Free Reverse Star acroyoga pose

Free Reverse Star

Reverse Star variation with no hands, fully free.

Needle Star acroyoga pose

Needle Star

Star variation with legs together in a straight needle line.

Mono Star acroyoga pose

Mono Star

Star variation held with a single hand grip.

Mono Reverse Star acroyoga pose

Mono Reverse Star

Reverse Star variation held with a single hand grip.

Shoulderstand acroyoga pose

Shoulderstand

Flyer inverts, weight through the shoulders, base holds the elbows.

Reverse Shoulderstand acroyoga pose

Reverse Shoulderstand

Shoulderstand facing the opposite direction, base holds the elbows.

Shoulderstand (Ankles) acroyoga pose

Shoulderstand (Ankles)

Shoulderstand with the base holding the flyer's ankles.

Reverse Shoulderstand (Ankles) acroyoga pose

Reverse Shoulderstand (Ankles)

Reverse Shoulderstand with the base holding the flyer's ankles.

Shoulderstand (Needle) acroyoga pose

Shoulderstand (Needle)

Shoulderstand with the flyer's legs together in a needle line.

Reverse Shoulderstand (Needle) acroyoga pose

Reverse Shoulderstand (Needle)

Reverse Shoulderstand with the flyer's legs together in a needle line.

Shoulderstand (Knees) acroyoga pose

Shoulderstand (Knees)

Shoulderstand with the base holding the flyer's knees.

Hand to Hand (Low) acroyoga pose

Hand to Hand (Low)

Palm to palm balance, held low.

Hand to Hand (High) acroyoga pose

Hand to Hand (High)

Palm to palm balance, pressed up high.

Reverse Hand to Hand (Low) acroyoga pose

Reverse Hand to Hand (Low)

Facing the opposite direction, low variation.

Reverse Hand to Hand (High) acroyoga pose

Reverse Hand to Hand (High)

Facing the opposite direction, high variation.

Standing Poses on Feet, Shins and Hands

Foot to Shin acroyoga pose

Foot to Shin

Flyer's foot on the base's shin, both upright.

Reverse Foot to Shin acroyoga pose

Reverse Foot to Shin

Facing the opposite direction.

Shin to Foot acroyoga pose

Shin to Foot

Flyer's shin rests on the base's foot.

Reverse Shin to Foot acroyoga pose

Reverse Shin to Foot

Facing the opposite direction.

Shin to Hand acroyoga pose

Shin to Hand

Flyer's shin balances on the base's hand.

Reverse Shin to Hand acroyoga pose

Reverse Shin to Hand

Facing the opposite direction.

Foot to Hand (Low) acroyoga pose

Foot to Hand (Low)

Flyer horizontal, foot resting low in the base's hand.

Reverse Foot to Hand (Low) acroyoga pose

Reverse Foot to Hand (Low)

Facing the opposite direction, low variation.

Foot to Hand (High) acroyoga pose

Foot to Hand (High)

Flyer horizontal, foot pressed high in the base's hand.

Reverse Foot to Hand (High) acroyoga pose

Reverse Foot to Hand (High)

Facing the opposite direction, high variation.

Feet to Feet acroyoga pose

Feet to Feet

Both partners standing, feet balanced on feet.

Reverse Feet to Feet acroyoga pose

Reverse Feet to Feet

Facing the opposite direction.

Other Poses

Log on Back acroyoga pose

Log on Back

Flyer lies flat across the base's feet, face up.

Log on Stomach acroyoga pose

Log on Stomach

Same idea, face down.

Jesus acroyoga pose

Jesus

Flyer extended wide across the base's feet, arms spread.

Tucked Log acroyoga pose

Tucked Log

Flyer tucked into a compact ball, balanced on the base's feet.

Bicep Stand acroyoga pose

Bicep Stand

Flyer stands balanced on the base's biceps.

Croc acroyoga pose

Croc

Flyer stretched low and horizontal, close to the ground.

Vishnu acroyoga pose

Vishnu

Reclined side-lying balance pose.

Drop acroyoga pose

Drop

A dynamic pose the flyer drops into, needs a spotter.

Drop (on Feet) acroyoga pose

Drop (on Feet)

Drop variation caught on the base's feet.

Baby Hand to Hand acroyoga pose

Baby Hand to Hand

An easier lead-in to Hand to Hand.

Yoga Style Poses

Mermaid acroyoga pose

Mermaid

A flexible, decorative pose with a backbend.

Secretary acroyoga pose

Secretary

Flyer seated in a relaxed position on the base.

Sleeping Log acroyoga pose

Sleeping Log

A resting, reclined pose, calm and low.

Seated Split acroyoga pose

Seated Split

Flyer in a split, supported by the base.

Want to actually learn these with a real partner?

Join our free intro lesson on Skool or come try a class at the studio in Tel Aviv.