Acroyoga is a playful practice where you work with partners to climb on top of each other. You'll learn safe
techniques to base, fly, and spot together – no crazy strength required!
Turning Everyday People Into Happy Monkeys – That's Our Devious Plan.
Acroyoga combines strength, flexibility, and teamwork for a full-body workout that transforms your body and
mind.
Challenge & Connection
Acroyoga builds trust and confidence as you push your limits with supportive partners.
Learn & Grow
Our innovative learning lab empowers you to progress at your own pace with personalized instruction.
What is Acroyoga?
Acroyoga might surprise you! While it shares the word "yoga" in its name, it's a different beast entirely. Forget
holding static stretches – acroyoga is all about dynamic movement, playful exploration, and building trust with
a partner.
Imagine a thrilling fusion of acrobatics and partner work: You'll work together to create exciting poses
where one person (the flyer) is lifted and supported by the other (the base). It can be as basic as a playful
"bird pose" (aka "airplane" with little kids) or progress to more challenging inversions and transitions.
Unveiling the Acroyoga Universe:
L-Base Vs. Standing: In L-Base, the base lies on their back with the hands and arms free to move the
flyer through the air. In Standing, the base stands, allowing the flyer to fly higher and also around the body
of the base. (Standing includes dance lifts.)
Solar vs. Lunar: Solar, like the sun, is an acroyoga practice that’s very energetic and circus like.
Lunar, like the moon, is a practice that’s calming, relaxing, and healing.(Lunar includes Thai yoga.)
Witnessing Acroyoga Magic on Instagram?
It's Closer Than You Think!
Been mesmerized by those incredible acroyoga poses on Instagram? You're not alone!The truth is, acroyoga is much
more accessible than those awe-inspiring videos might have you believe. We bridge the gap between "Insta-wow" and
"Wow, I can do that!" Our beginner classes are specifically designed to make acroyoga safe, achievable, and most
importantly, FUN.No prior experience needed, just a playful spirit and a desire to learn!
We understand your concerns. Acroyoga involves trust and learning new skills. Here's what sets your mind at ease:
Honest Risk Assessment: Acroyoga has inherent risks, similar to most physical activities. We prioritize
safety with proper progressions and techniques.
Spotters Are Your Superheroes: Spotters are always present, guiding you safely in case of imbalance.
Learn to Fall Gracefully: We teach "bailing" techniques – safely falling out of poses – preparing you
for unexpected situations.
Building Confidence Step-by-Step: No crazy stunts! You'll progress gradually through safe and fun poses
with supportive instruction.
Accidents do happen in the community. The risk increases dramatically when doing advanced skills without training
on your own and without a spotter.
What To Expect In Your First Class
Preparing for your first acroyoga class may feel daunting, especially if you're unsure about
your fitness level. Rest assured, acroyoga isn't just for the super strong or flexible. In fact, technique plays a
bigger role than brute strength in achieving those awe-inspiring poses you've seen online. As a general rule, if
you can hold a push-up position, you're good to go.
Arriving a little early gives us a chance to chat and understand your acro and movement
background better. This allows me to tailor the class to the students present.
We kick off each class with an opening circle where everyone introduces themselves, shares their
acro experience, and answers a fun question. It's a great way to break the ice and get to know your fellow
practitioners.
Warm-ups vary between acro-specific exercises and movement explorations.
Following warm-ups, we review the three fundamental safety rules before diving into the
practice.
Your first acroyoga experience can range from gentle exploration to surprising feats. Whether
you're taking your first steps into trust-building exercises or breezing through levels, there's a place for
everyone in our class.
Sign Up Today!
Joining our sessions is easy:
Register: Simply click the Eventbrite link to secure your spot.
Stay Informed: Look out for an email on the day of the session for the exact studio location.
Usually, we gather at Ripley-Grier, 520 8th Ave, NYC, NY 10018, but occasionally it's at a nearby Ripley-Grier
location.
Dress Appropriately: Wear snug fitting clothes. No loops, loose fabric, or other things that
can get caught. Yoga pants and a snug t-shirt/top are perfect. For guys, avoid shorts with slippery fabrics!
Arrive Early: Plan to come 15 minutes before class. This will give you enough time to get
through security, which can have long lines, and to locate the correct studio.
No Partner, No Problem: You don't need a partner to join, and beginners are highly encouraged
to participate.
Final Sales: Please note all ticket sales are final. We try our best to accommodate refunds
or reschedules if they are requested at least a day before. Sign-ups a day before are appreciated - it helps us
book the right-sized studio. Last-minute registrations can lead to a crowded space, though we always strive for
a comfortable experience for everyone.
We're excited to support you on your acroyoga journey!
Curriculum Overview
Discover our comprehensive 15-level curriculum on our companion app, complete with free online lessons! Create
your free account today: https://learninglab.fans
Here's a glimpse of the major milestones you'll encounter along the way:
Learning First Poses: Begin with beginner-friendly poses, such as Bird (aka "airplane"), to
get your toes wet.
Side Star: Transition into more challenging territory with Side Star, a pose resembling the
yoga half-moon performed atop another person. Expect to dedicate multiple sessions to master this fundamental
pose, which serves as a gateway to a myriad of other poses and transitions.
Star: Delve into inversions with the Star pose. Developing the ability to base or fly in the
Star position is pivotal for mastering inversions and refining your skills in acroyoga.
Ninja Star: Often the first serious washing machine practitioners encounter. A washing
machine is a sequence of poses where the start and end are the same, creating a continuous flow akin to being in
a washing machine.
Four-Step: Challenge yourself with the Four-Step washing machine, marking your graduation
from being a beginner.
After these, student's journey split into unique directions, shaped by your aspirations and interests. A common
next big goal is to master standing hand-to-hand poses.
Intro To Acroyoga Technique
In acroyoga, it's not just about muscle power—it's about mastering technique. Here's a sneak peek into the key
concepts you'll explore in class:
Bone-Stacking: Imagine aligning your body like building blocks—each bone and joint perfectly
stacked atop the other. Think of it as finding your balance point where your skeletal structure does most of the
work. Try this: Stand as if waiting for the subway, then transition into a chair pose (hovering above an
imaginary seat). Hold each for five minutes and feel the difference in muscle engagement.
"The flyer holds the shape. The base balances": In any acroyoga pose, the flyer maintains the
shape while the base focuses on balance. By locking in their body position, the flyer avoids creating an echo
chamber of twitches and adjustments between the base and the flyer.
Postural sway: If you try to stand a stick on an end, you’ll notice that it keeps falling.
Any tall and narrow object quickly falls. Why do humans not fall over? We actually continuously fall one way and
another. We balance by continually falling. Try to hold your shoulder still standing next to a door frame. You
can’t. When bases tend to fall over like a stick, it’s because they try to freeze the position and suppress
their postural sway. We help you to unblock the impulse to suppress your postural sway.
How to Solo Train For Acroyoga
Not required, but some students are looking for ways to improve their acro-readdiness on their own in between
sessions. Here are some ideas:
Plank Variations: Develops body tension for flyers. For bases, pretend the world is flipped
over and you are basing the planet itself. Slowly transition the flyer (= planet) from one hand to the other to
avoid disturing the delicate balance of your imanginary flyer.
Hamstring Stretches: Many beginning bases struggle with tight hamstrings. Tip: Focus on
scanning for butt muscles that you may be holding and stretch under load instead of simply dangle.
Slow and smooth transitions: The heart of acroyoga is transitioning from one bonestack to the
next. You can practice transitions with your own bodyweight by moving between downard dog, crab, monkey, and
other positions. Focus on slow and smooth!
Slow and smooth locomotion: Locomotion is taking transitions to the next level by moving over
distance: Bear walks, frog hops, crab crawls, and so on are really great. If you make a sound, you are not
smooth!
Note: I have adapted GMB training to class warm-ups. When we do them, students perform noticably better in class.
The Learning Lab Teaching Format
Currently in the group class format: We are paving the way to develop a community of acro
monkeys at different levels. Once we’ve built that, we’ll convert to the learning lab format like we’ve done for
Argentine Tango.
A structured approach: Unlike typical peer-to-peer learning experiences where peers are often
unsure on what to do, the learning lab format is structured to be productive. The asymmetric pairing of a more
beginning with a more advanced student means that the mentor takes charge and knows where to go. A curriculum
designed for bite-sized, progressive mini-lessons provides a clear path forward.
Teaching as Learning: Why teach without compensation? It's simple - teaching is an integral part
of your learning journey. Articulating concepts, answering questions, and addressing learners' challenges enriches
your understanding and enhances self-esteem as you contribute to others' growth.
Addressing Accuracy Concerns: Worried about learning incorrect techniques? Our mini-lessons have
clearly defined, tangible goals. Achieving these goals is a mutual indicator of successful learning. Moreover,
both students and mentors have access to uniform teaching notes and resources through our companion app, ensuring
consistency and accuracy in teaching.
Supported by a Dedicated App: To enhance the Learning Lab experience, our app houses the
curriculum, lesson videos, and tracks your progress. It's a handy tool for communication and determining your next
learning steps. Explore it here: learninglab.fans
About Thomas
One of the first things that you notice about me is that my neck doesn’t move much. I fractured my cervical
spine, and it is completely fused now. I also have knee damage, ankle damage, and a shoulder surgery. I don’t look
like the most elegant and highly skilled acrobat. Dealing with my injuries and limitations taught me a lot about
how to adapt the practice to my body. And that experience helps me adapt the acroyoga practice to the various
needs, challenges, and limitations of my students.
I fell in love with acroyoga at first sight. It took me a while to find the first class and then a regular class
to go to. Chris Filkin’s epic three-hour Friday class with intensive technique and technical progressions informed
a lot of my approach. Living within walking distance of the legendary Santa Monica jam on the beach certainly
helped as well. Further, anatomy classes, Thai yoga certifications, and professional bodywork training helped
develop my understanding of how bodies move.
My main passion lies in developing the learning lab format (learning from one student and teaching the next with
a structured curriculum). I co-developed it with Mitra Martin for Argentine Tango in Los Angeles. The original
learning lab is still running and has expanded. My desire is to bring it to acroyoga and other learning
disciplines as well as further develop it and build a mobile platform to support it.
Alysa Malgapo has been in strumental in starting the acroyoga learning lab. She still comes to teach
occasionally, but her dental hygiene schedule and wait-listed yoga classes keep her busy. She is very personable
and makes sure that Thomas doesn’t get too serious ;)
