Today's Daily Tip
Partners in Play
It's inspiring to watch AcroYoga founders Jason Nemer and Jenny Sauer-Klein do their thing—one acting as the base, the other flying through the air from pose to pose. With their combined backgrounds in acrobatics, circus arts, theater, and yoga, the two bring a refreshingly playful approach to an ancient tradition. But AcroYoga—which blends yoga postures and philosophy, Thai Yoga Massage, and acrobatics—is more than just monkeying around. It's a progressive system that includes two forms of flying: acrobatic and therapeutic. Acrobatic flying is dynamic and involves an active base and flier. Therapeutic flying is accessible to almost everyone and uses gravity to gently release the flier's spine.
This therapeutic sequence gives the benefits of inverting without the effort. It's also empowering for someone who may be fearful about supporting another person. "You learn to stack the bones, and then you can support the weight," says Sauer-Klein.
Learning to trust, communicate clearly, and give and receive are some of the main emotional benefits of AcroYoga. "It's not a substitute for solo practice but an expansion," says Sauer-Klein. "When you are able to give and receive completely, it brings up what yoga is all about—union." Adds Nemer, "You become joyfully connected to each other, which spreads into the community and spreads peace."
Before You Begin
Test Your Bast: Have the base lie back and lift the legs, keeping them straight and at a 90-degree angle to the torso. If tightness in the lower back or hamstrings makes this challenging, place a blanket underneath the base's pelvis.
Find a Spotter: If you have any reservations, ask a third person to "spot" and stand nearby during the sequence.
Speak Up: Talk to your partner if something doesn't feel right. If the flier or the base needs to come out quickly, say the magic word, "Down."
1. Adho Mukha Svanasana (Downward-Facing Dog) Mount
Base: Place your feet turned out on the soft part of the flier's upper thighs, right at the hip crease and not touching the hipbones. Place your hands on the inside of the flier's shoulders near the chest.
Base: Straighten your arms and legs simultaneously. Stack your bones and your joints, keeping your wrists over your shoulders and your ankles over your hips. Feel your shoulders supported by the ground.
3. Lifted Baddha Konasana (Bound Angle Pose)
Base: Continue to refine your bone-stacking principles, finding a 90-degree angle between your legs and torso. (This angle is usually farther away from your head than you think.) You'll know that you have found it when holding the flier feels easy and stable.
4. Hippy Twist
Base: Bend your right leg as the flier exhales into a twist. Straighten your right leg as you both inhale, then repeat the twist on the left side.
5. Transition to Folded Leaf
Base: Bend both arms and guide the flier's chest toward your legs while keeping your legs straight and your feet over your hips.
6. Folded Leaf
Base: Allow the flier to hang passively, moving your hands onto the flier's back for support. Keep looking for the spot that feels balanced and easy, where you are at 90 degrees, and the weight drops through the leg bones.
7. Folded Leaf with Massage
Base: Draw your thumbs down either side of the flier's spine from lower to upper back, then squeeze down the flier's arms from shoulders to hands.
8. Transition to Dismount
Base: Hold the flier's hands as they are presented to you, while keeping your legs straight and at 90 degrees.
9. Transition to Standing
Base: Exhaling, straighten your arms while bending your knees to bring the flier to their feet.
10. Sacral Traction
Base: Release the flier's hands as they ground their feet into the earth. Relax and let yourself change roles from giver to receiver.
After You Finish
Connect: After both partners have been the base and the flier, share your experience of what it was like to base and to fly, to give and receive, and to communicate. This exchange completes the journey of learning to fly!