Bird Pose is the foundational AcroYoga position from which many other poses are built. It’s typically the first pose beginners learn and remains important throughout a practitioner’s journey.
Description
In Bird Pose, the flyer balances belly-down on the base’s feet, with their hips supported on the base’s soles. The flyer’s arms extend outward like wings, creating the ‘bird’ shape that gives the pose its name.
Prerequisites
Before attempting Bird Pose, practitioners should be comfortable with:
Basic communication with a partner The concept of spotting Engaging their core Trusting another person with their balance
Step-by-Step Instructions
For the Base:
Lie on your back with legs raised vertically
Bend knees to lower feet toward your hips
Place feet on the flyer’s hip bones (not their stomach)
Straighten legs to lift flyer
Hold flyer’s hands for stability
Keep core engaged and lower back flat to the ground
For the Flyer
Stand at the base’s feet, facing them
Place hands in base’s hands
Lean forward, placing hip bones on base’s feet
Transfer weight onto base’s feet
Engage core and extend legs behind you
Release hands and extend arms when balanced
Point toes and create a straight line through your body
For the Spotter
Stand beside the flyer at hip level
Ready to support flyer’s hips or chest if they tip
Watch for the flyer falling forward, back, or to the sides
Common Mistakes
For Bases:
Placing feet on flyer’s soft belly instead of hip bones Letting lower back arch off the ground Gripping hands too tightly, preventing flyer from finding balance
For Flyers:
Going limp instead of engaging core Looking down instead of forward Bending at the hips instead of making a straight line
Tips for Success
Start with hands connected before releasing to free fly Flyers should engage their glutes and point toes Bases should make micro-adjustments with feet to help flyer balance Practice with a spotter until the pose is stable Communicate constantly: ‘I’m adjusting left,’ ‘You’re stable,’ etc.
What’s Next?
Once you’ve mastered Bird, you can progress to:
Front Bird (hands on feet) Straddle Bat (legs in straddle position) Throne (flyer in seated position) Star (more challenging balance point)