FLOW TOGETHER - From Poses To Flows

Strengthen your acro skills with foundational techniques and smart progressions. Perfect for beginners and those looking to refine their practice.

Course curriculum

1. Welcome video (Intro)
2. What is acro?
3. What about safety?
4. Our approach to acro
5. How to progress in acro?
6. Watch this when you're feeling stuck with your progress
1. 5-minute basic warm up
2. 8-minute partner warm up
1. 0) Bird Pose
2. 0) Bird Pose: Squats (drill)
3. 0) Bird Pose: Weight Transfers (technique)
4. 0) Bird Pose: Squats on One Leg (drill)
5. 0) Free Bird
6. 1) Free Bird: Squats (drill)
7. 1) Half Bow & Bow
8. 2) Free Bird: Direct Entrance
9. 2) Free Bird: Entrance from Knees
10. 2) Bird Pose: The Walk (drill)
1. 0) Throne Pose
2. 0) Throne Pose: Squats (drill)
3. 0) Throne Pose: Weight Transfers (technique)
4. 0) Throne Pose: Squats on One Leg (drill)
5. 1) Throne Pose: Step-in Entrance and Exit
1. 0) Whale Pose (and Pretty Whale)
2. 0) Table Pose (variation of the Whale)
3. 0) Table Pose: Weigh Transfers (technique)
1. 0) Foot to Shin (F2S)
2. 0) Foot to Shin: Squats (drill)
3. 1) Asymmetrical Foot to Shin
4. 1) Asymmetrical F2S: Direct Entrance
5. 1) Reverse Foot to Shin
6. 1) Reverse F2S: Squats (drill)
1. 1) Bird on Hands
2. 2/3) Back Roll to Bird on Hands
1. 2) Straddle Throne
2. 2) Straddle Throne: Direct Entrance
3. 2) Straddle on Hands
1. 1) Iron Cross
1. 1) Candlestick
2. 2) Candlestick: Jump-In Entrance
3. 2/3) Shoulderstand
1. 2) Backbend (or Backbird or Backfly)
2. 2) Back Walkover
3. 3) Back Walkover without arms
1. 2/3) Shin to Foot (S2F)
2. 2/3) Shin to Foot: Direct Entrance
1. 1) Foot to Shin - Throne (and back)
2. 1) Foot to Shin - Bird (and back)
3. 1) Whale - Bird on Hands (and back)
4. 1) Throne - Table/Whale (and back)
5. 1) Throne - Bird (and back)
6. 1) Straddle - Bird (and back)
7. 2) Iron Cross - Table (and back)
8. 3) Shin to Foot - Bird (and back)
9. 3) Straddle - Throne (and back)
10. 3) Front Walkover from Bird
1. 0) Titanic
2. 0) Thighstand
3. 1) Titanic: Jump-In Entrance
4. 1) Titanic: Exit Through Craddle
5. 1) Reverse Titanic
6. 1) Reverse Thighstand
1. 0) Backwalkover from Craddle
2. 0) Back to Back Walkover
3. 1) Sitting on One Shoulder
4. 1) Cartwheel (Back Towards Base)
5. 1) Cartwheel (Belly Towards Base)
6. 2) Cartwheel with Crossed Arms
7. 2) Bird On Shoulders
8. 3) 270 turn
1. 0) Foundation Flow (combined)
2. 1) Stability Builder Flow (combined)
3. 1) Solid Foundations Flow (L-base)
4. 1) Two-Way Flow (L-base)
5. 2) Short and Sweet Flow (L-base)
6. 2) Up & Down Flow (L-base)
7. 2) Trust the Base Flow (L-base)
8. 2) Light & Lifted Flow (combined)
9. 2) The Throne Zone Flow (L-base)
10. 2) The Royal Shipwreck Flow (combined)
11. 2) Earth to Air Flow (combined)
12. 3) Our Favourite Beginner Flow
1. 3) Intro to pops
2. 3) Throne Pops
3. 3) Table Pops (Whale Pops)
4. 3) Bird Pops
5. 3) Pop: Whale to Throne
6. 3) Pop: Straddle to Bird
7. 3) Pop: Throne to Bird
8. 3) Pop: Foot to Shin to Bird
9. 3) Pop: Shin to Foot to Bird
1. 0) Cobra Pose
2. 0) Bow and Arrow
3. 1) Ninja Straddle
4. 1) Reverse Thighstand - One Leg Up
5. 2) Inverted bow & Dancer
6. 2) Pretty Reverse Bird on Hands
7. 3) Romantic Standing Counterbalance
1. 1) Lean and Lift Counterbalance Challenge
2. 1) Upside Down Counterbalance Challenge
3. 1) Trust Lean

About this course

Free
101 lessons
4.5 hours of video content

Discover your potential, starting today

FLY WITH US

FLOW TOGETHER - From Poses To Flows

Course curriculum

WELCOME TO FLOW TOGETHER

WARM UP

BIRD POSE

THRONE POSE

WHALE POSE

FOOT TO SHIN

BIRD ON HANDS

STRADDLE

IRON CROSS

INVERSIONS

BACKBEND

SHIN TO FOOT

TRANSITIONS

STANDING POSES

DANCE LIFTS

FLOWS (L-base, standing and combined)

POPS

PRETTY POSES FOR PICTURES

FUN ACRO CHALLENGES

About this course

Discover your potential, starting today