Welcome, acro-warriors! You’re about to dive headfirst into Flow #1, a collection of essential and advanced poses inspired by the legendary FlashMob PT. Whether you’re still finding your balance in Bird or already nailing those sweet transitions like Sidestar, this guide has everything you need to elevate your practice — literally. 😉
We start with the foundation—because every acro hero needs solid ground before they can conquer the skies. 🏋️♀️ These poses will sharpen your balance, build trust, and prep you for the more dynamic stuff coming your way. Ready? Let’s fly. 🚀
| Pose | Comments | Video |
|---|---|---|
| Bird | The OG of acroyoga poses. This is where balance begins. | Watch Bird |
| Bow | Flexibility and flow come together in this classic. | Watch Bow |
| Floating Leaf | A smooth beginner transition that feels like flying. | Watch Floating Leaf |
| Foot to Shins (F2S) | Strengthen alignment and balance here. | Watch F2S |
| Throne | Stable, iconic, and the perfect balance practice. | Watch Throne |
| Trono Jamón | Add some spice (and leg engagement) to your Throne. | Watch Trono Jamón |
| Shin to Hands (S2H) | Build up hand-foot coordination like a pro. | Watch S2H |
Once you've mastered the basics, it's time to start adding some flair. This section is all about fluidity—linking poses together to create a seamless acro dance. 🎶 Ready to step it up a notch? Let’s roll.
| Pose | Comments | Video |
|---|---|---|
| Whale | A solid L-basing pose focusing on balance and control. | Watch Whale |
| Couch | The Swiss Army knife of acro poses—so many variations. | Watch Couch |
| Crotch Paper Scissors (CPS) | Playful, weird, but oh-so-fun. Try it. | Watch CPS, CPS 2 |
| Bat | Engages flexibility and control, and it looks awesome. | Watch Bat |
| Floating Paschi | A beautiful yet challenging pose for core control. | Watch Floating Paschi |
| 1/2 Barrel | Transition from Bat to Bird with precision. | Watch 1/2 Barrel |
| Back Bird | Flex that balance muscle with variations like Bow and Fish. | Watch Back Bird |
Now we’re entering pro-level territory. These advanced transitions are where strength, control, and trust come into play. Get ready to push your limits and unlock those smooth, seamless flows.
| Pose | Comments | Video |
|---|---|---|
| Sidestar | Dynamic and graceful—this one's for the flyers. | Watch Sidestar |
| Tic Tocs | A fast-paced transition between sides. | Watch Tic Tocs |
| Reverse Bird | Flipping Bird on its head for an inverted challenge. | Watch Reverse Bird |
| Foot to Hands (F2H) | Precision is key—requires strong base-flyer connection. | Watch F2H |
| Reverse Throne | Add some twist (literally) to your standard Throne. | Watch Reverse Throne |
| Throne Twist | Incorporate rotations for added complexity. | Watch Throne Twist |
Get ready to flip your perspective. These inversion poses test your alignment and balance in ways that will keep you grounded... even when you're upside down. 🌪️
| Inversion | Comments | Video |
|---|---|---|
| Cathedral | Requires sharp body alignment for perfect balance. | Watch Cathedral |
| Candle | Core strength meets precision in this elegant inversion. | Watch Candle |
| Star | A staple inversion that every acro yogi needs in their toolkit. | Watch Star |