Acrobalance: Hip Hinge “T”

The last four posts have covered partner strength and conditioning drills. Now it is time for some acrobalance. (See my previous post for definitions of adagio, acrobalance and acroyoga) We will teach this stunt at the partner strength and conditioning workshop.

I often find that process of getting into an acrobalance pose is more difficult than the pose itself. This is because the pose usually involves static counterbalancing your weight with your partner and loading through extended limbs while getting the involves dynamic balance and some pushing or pulling with flexed limbs.

The Hip Hinge “T” however, is relatively easy to get into and progressively more difficult to hold the pose as you bend further and further. This pose requires hamstring flexibility from the base and anterior abdominal strength from the flyer but if either of these things are limited, the “T” can be modified to be more of a “Y”. The “T” and “Y” are moves that look impressive but aren’t that difficult. This early success is very motivating, so give it a try!


20130403-110912.jpg Apologies for the quality of these photos. They were snipped from a video we shot in Peru at the Sacsayhuaman ruins in Cusco.

-Base stands with slight bend forward at the hips with the back straight
-If the base has tight hamstrings, placing the feet wider than the shoulders and pointed out 45 degrees will improve the range of motion
-Engage abdominal muscles by drawing the naval in toward the spine
-Flyer starts in piggyback

-Base grabs top surface of flyers ankle with thumbs inside
-Flyer Engages abdominal muscles by drawing the naval in toward the spine
-Flyer straightens their knees
-Base hinges forward at the hip while pushing down on the flyers ankles
-Flyer leans back by hinging at the hip keeping knees straight using the base’s hands as an anchor
-If the flyer does not have any history of extension related back pain, they can arch at the end to bring their body into a straight line with the base.
-Base pushes down on the ankles to bring the flyer up to piggy back

Bonus: Transition to stand on hands (Steps 5 and 6)
-Base cups hands under flyer’s feet with hand on the outside
-Flyer stands up on base’s hands using shoulders for balance

-Don’t go down as far
-Allow base to bend their knees
-Flyer raises ams overhead. This is easier with a small flyer relative to the base
-Flyer hooks ankles under base’s armpit and base reaches arms out to the side


Call 510-452-2022 to sign up for the partner strength and conditioning workshop which Jessica and I will teach on April 6th 2013 in Oakland California at the Great Western Power Company. See flyer below for details, signup by calling, stopping by the front desk or by contacting me at


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