Aerial Yoga: Elevating Your Yoga Practice

Aerial yoga, often referred to as “anti-gravity yoga,” is a unique and exhilarating approach to the ancient practice of yoga. It combines the grounding principles of traditional yoga with the playful aspects of aerial acrobatics.

This fusion not only offers a refreshing take on yoga but also introduces a whole new dimension of movement and flexibility.

What is Aerial Yoga?

At its core, aerial yoga involves performing yoga poses and sequences with the aid of a hammock suspended from the ceiling. This hammock acts as a soft trapeze, supporting the body’s weight, and allowing practitioners to achieve deeper stretches and more challenging poses.

What is Aerial Yoga?
What is Aerial Yoga?

The concept of aerial yoga is relatively new in the vast timeline of yoga’s history. It was born out of a combination of traditional yoga poses, aerial arts, and dance. The idea was to incorporate the fluidity of dance, the strength and grace of aerial arts, and the mindfulness of yoga into one holistic practice.

Christopher Harrison, a former gymnast, and Broadway choreographer is often credited with pioneering the modern form of aerial yoga in the early 2000s. He introduced a system that utilized the hammock as a tool to enhance traditional yoga practices.

How it has evolved over the years

Over the years, aerial yoga has seen a surge in popularity, with many yoga studios worldwide offering classes. As its popularity grew, so did its variations. Different schools and instructors have added their unique twists, incorporating elements from pilates, dance, and even strength training.

This evolution has made aerial yoga a versatile and adaptable practice, catering to a wide range of preferences and fitness levels.

Benefits of Aerial Yoga

Aerial yoga offers a plethora of benefits, both physical and mental.
Here’s a breakdown of some of the most notable advantages:

  • Improved Flexibility: The hammock supports the body, allowing for a deeper and more extended stretch. This aids in improving overall flexibility over time.
  • Enhanced Strength and Balance: Engaging with the hammock requires core strength. Regular practice can lead to improved muscle tone and balance.
  • Decompression of the Spine: Hanging upside down, even for a short while, can help in elongating the spine, relieving tension and minor backaches.
  • Stress Relief and Relaxation: Just like traditional yoga, the aerial version promotes relaxation. The gentle swinging motion of the hammock can be particularly soothing.
  • Enhanced Focus and Concentration: Balancing in the air requires a heightened sense of awareness and concentration.
  • Boost in Mood and Confidence: Achieving poses in mid-air can be a confidence booster. Plus, the release of endorphins during practice can uplift one’s mood.
Benefits of Aerial Yoga

The Aerial Yoga Hammock

The heart of aerial yoga lies in the hammock (Also called a swing). Made from high-density nylon or silk material, the aerial yoga hammock is both soft to the touch and incredibly durable.

It’s designed to support the full weight of an individual, often holding up to 600 pounds (272 kg) or more. The fabric is both stretchy and sturdy, allowing for a range of movements, from gentle stretches to dynamic acrobatics.

When purchasing an aerial yoga hammock, it’s essential to consider:

  • Material: High-quality nylon or silk ensures both comfort and safety.
  • Weight Capacity: Always check the weight limit. It’s advisable to choose a hammock that can support at least twice your body weight.
  • Length and Width: Depending on your height and the type of poses you wish to perform, the dimensions of the hammock can be crucial.

See which Aerial Yoga Hammock is right for you here

Safety Precautions and Ideal Environments

Setting up your aerial yoga space requires careful consideration. Here are some guidelines:

  • Ceiling Height: A minimum ceiling height of 10-12 feet is recommended. This allows ample space for the hammock to hang and for you to perform poses without touching the ground.
  • Sturdy Ceiling Beams: The hammock must be anchored to ceiling beams that can support dynamic weight. It’s advisable to consult a professional for installation.
  • Clear Space: Ensure there are no obstructions around. A clear space prevents accidents and allows for free movement.
  • Mat Placement: Place a yoga mat or cushioning below the hammock. This provides a soft landing space in case of slips.
Aerial Yoga Hammock
Aerial Yoga Hammock

Basic Aerial Yoga Poses

Embarking on your aerial yoga journey can be exhilarating.
Here are some beginner poses to get you started:

  • Seated Forward Bend: Sit on the hammock, legs extended forward. Lean forward, reaching for your toes. This stretches the spine and hamstrings.
  • Straddle Inversion: Sit on the hammock, then lean back, opening your legs into a straddle position while upside down. This pose decompresses the spine and boosts circulation.
  • Butterfly Pose: While seated, bring the soles of your feet together, letting your knees drop outwards. This opens up the hips and inner thighs.

Tips for Mastering Each Pose:

  • Start Slow: Familiarize yourself with the hammock’s feel and movement.
  • Use Props: Blocks and straps can assist in achieving and maintaining poses.
  • Stay Centered: Always engage your core. This provides stability and balance.
  • Breathe: Just like traditional yoga, breathing is key. It helps in relaxation and achieving deeper stretches.

Safety Tips and Precautions

Safety should always be a priority. Here are some essential tips:

  • Importance of Warming Up: Before diving into poses, engage in a 10-15 minute warm-up. This prepares the muscles and reduces the risk of strains.
  • Recognizing Your Limits: Listen to your body. If a pose feels uncomfortable or painful, ease out of it. Over time, flexibility and strength will increase.
  • Ensuring Proper Hammock Installation: Regularly check the hammock’s anchor points and hardware for wear and tear. Ensure it’s securely fastened to avoid accidents.

Differences Between Aerial Yoga and Traditional Yoga

Aerial yoga and traditional yoga, while sharing the same foundational principles, offer distinct experiences. Here’s a closer look at their differences:

Basic Aerial Yoga Poses

How Aerial Yoga Complements Traditional Yoga

  • Depth of Stretch: The support of the hammock in aerial yoga allows for deeper stretches, especially in the spine and hip areas. This can be particularly beneficial for those poses that might be challenging on the mat.
  • Inversions: Traditional inversions, like headstands, can be intimidating and physically demanding. It offers a safer and more accessible way to experience the benefits of inversions without the strain on the head or neck.
  • Core Engagement: While both forms emphasize core strength, aerial yoga often requires a more pronounced engagement of the core muscles due to the unstable nature of the hammock.

Unique Challenges and Rewards of Aerial Practice

  • Challenges: It introduces the element of height, which can be daunting for some. Trusting the hammock and overcoming the fear of hanging upside down can be initial hurdles.
  • Rewards: Once these challenges are overcome, the feeling of floating, swinging, and achieving poses in mid-air can be incredibly liberating. The decompression of the spine and the lymphatic drainage from inversions are added benefits.

Who Can Practice Aerial Yoga?

Aerial yoga is a versatile practice, welcoming individuals from various backgrounds and fitness levels.

what is the weight limit of aerial yoga
what is the weight limit of aerial yoga?

Suitable for All Ages and Fitness Levels

  • Children to Seniors: With proper guidance, even children can enjoy the playful nature of aerial yoga, while seniors can benefit from the gentle support of the hammock.
  • Beginners to Advanced: Whether you’re new to yoga or an experienced practitioner, the aerial variant offers a range of poses and sequences to match your level.

Precautions for Certain Health Conditions

While aerial yoga is generally safe, those with certain health conditions like high blood pressure, glaucoma, or heart disease should consult a doctor before starting.

Choosing the Right Class and Instructor

  • Class Levels: Opt for beginner classes if you’re new. This ensures a gradual introduction to the practice.
  • Instructor’s Experience: Research the instructor’s background. Have they undergone specialized aerial yoga training?
  • Class Size: Smaller classes allow for more personalized attention, ensuring safety and proper guidance.


What is aerial yoga good for?

It offers a unique blend of traditional yoga poses and aerial acrobatics. It’s beneficial for improving flexibility, enhancing strength and balance, and decompressing the spine.

The support of the hammock allows for deeper stretches and poses, especially inversions, without putting strain on the head or neck. Additionally, aerial yoga can provide mental benefits such as stress relief, enhanced focus, and a boost in mood and confidence.

Is aerial yoga suitable for beginners?

Yes, aerial yoga is suitable for beginners. Many studios offer beginner-specific classes that introduce participants to the basics of using the hammock and performing simple poses.

suitable for beginners
suitable for beginners

As with any new exercise regimen, it’s essential to start slow, listen to your body, and seek guidance from certified instructors. Over time, as you become more familiar with the hammock and the practice, you can explore more advanced poses and sequences.

What is the difference between yoga and aerial yoga?

Traditional yoga is practiced on a mat and involves poses and sequences that engage the body and mind. Aerial, on the other hand, incorporates a hammock suspended from the ceiling, allowing practitioners to perform poses in mid-air.

This adds an element of height and suspension to the practice. While aerial yoga shares foundational principles with traditional yoga, the hammock introduces a new dimension of movement, flexibility, and challenge.

The support of the hammock allows for deeper stretches, especially in the spine and hip areas, and offers a safer way to experience inversions.

Is aerial yoga harder than yoga?

Aerial yoga presents its own set of challenges and rewards. Some people might find certain aerial poses easier because the hammock provides support and aids in achieving deeper stretches.

However, the unstable nature of the hammock requires increased core engagement and balance. Trusting the hammock, especially during inversions or more advanced poses, can also be a mental challenge.

Overall, whether aerial is “harder” than traditional yoga depends on individual preferences, strengths, and experiences. Both practices offer unique benefits and can complement each other beautifully.

One Final Note

challenges and rewards
challenges and rewards

Aerial yoga is more than just a fitness trend; it’s a transformative practice that elevates the mind, body, and spirit. By blending the ancient wisdom of traditional yoga with the playful dynamics of aerial acrobatics, it offers a unique pathway to wellness and self-discovery.

Take a look at the 16 Types of Yoga before you start

If you’ve ever felt the urge to defy gravity, float, swing, and soar, aerial yoga might just be your calling. Embrace the hammock, trust the process, and elevate your yoga journey to new heights.

Lost Yogi