Aerial Yoga for Beginners

Last Updated On October 31, 2021

Aerial Yoga (Anti-Gravity Yoga) is modified Yoga, which shares many similarities with traditional Yoga. The weight of your body will be supported by a hammock while participating in Aerial Yoga.

Aerial Yoga
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How to Prepare

For better benefits, it is better to consider these things before doing Aerial Yoga. 

Don't overeat or drink before taking Aerial Yoga.

Please bring plenty of water to class, but don't drink too much before you enter, as you'll regret it once you're moving, swinging, and hanging upside down with a sloshy tummy full of fluids.

The same may be said for food. Before doing aerial Yoga, wait at least 2 hours after you've eaten. Save the food for later, when you'll be hungry after a vigorous workout.


To begin, it's best to wear tights or long shorts below the knee, as this reduces friction and provides more comfort for the cloth that touches your body.

Furthermore, If you are going to an aerial yoga class for training, it is preferable to have more coverage in your shirt.


All jewelry must be removed (Hair clips, rings, body jewelry, and piercings are all examples of this) to avoid being trapped in the fabric and avoid damaging the material, which would render the yoga hammock swings worthless if a hole appeared.


Furthermore, suppose you are going to an aerial yoga class for training. In that case, it is better not to use heavy perfume on your body, as this will be disrespectful to others utilizing the Aerial Yoga swing after you.

This can contaminate the cloth and aggravate people with sensitive skin or allergies.

Aerial Yoga

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Aerial Yoga

Aerial Yoga Poses with steps

1 . Inverted Star Pose

  • With the hammock/silk cloth behind you, stand in Mountain Pose (Tadasana). Place the hammock against your sacrum, pulling it tight to your hips (lower back).
  • To open the hammock and maintain it wide apart, use your thumbs. Pull it down as far as you need to to rest against your hips and lower back.
  • Come on your toes if necessary to hold on to the hammock.
  • Move the hands to the side while keeping the thumbs locked on the hammock/silk cloth. Maintain a wide hammock with the upper part of the hammock close to the front of your upper hands.
  • Stand with your feet slightly apart and, as you exhale, slowly lower yourself back while still holding the hammock in your hands.
  • Raise the legs and gradually lower the head and neck into an inversion with the spine straight and the legs wide apart.
  • You'll notice that you're swinging a little faster now. Keeping full control of your breathing, gently control the swing's movement and, when comfortable, release your hands from holding the hammock close to your hips and bring it down to rest on the floor.
  • Placing your hands on the ground will reduce the swaying of the hammock and allow you to concentrate on the stretch at the trunk and legs.
  • Stretch the legs, neck, and shoulders for 3-4 breaths, or as your body requires.
  • To add variety, remove your hand from the floor and hang in this inversion until your body feels solid and in control of both movement and breathing. While in this position, the body will resemble an Inverted Star Pose. 
  • To come out of the pose, inhale and hold the hammock tight to your inner thighs while engaging your core muscles to elevate the neck, then pull yourself up and lower the legs to return to Tadasana. Make sure your neck and shoulders are in alignment and that you are raising without jerking your neck.
  • Relax by letting go of the hammock and focusing on your breathing. If you feel comfortable, you can repeat the technique after taking a few deep breaths to relax.

Inverted Star Pose

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2 . Aerial Superman Pose

  • In the Yoga Trapeze, take a seat, "V" your legs, stare at your toes, and lean back.
  • In front of the main sling, bend your knees and touch the soles of your feet together.
  • With your palms facing down, grab the most extended handles with a spread-finger grip.
  • In Spiderman Pose, extend your arms all the way out to your sides, lower your head, and relax.
  • To look forward, bend your elbows toward the ceiling, place your thumbs on your shoulders, and gently lift your chin away from your chest.
  • Lift your head, push your hands straight down, then kick your legs straight back behind you.
  • Bend your knees and touch the soles of your feet together to release, then bend your elbows and reverse out the way you came in.

Aerial Superman Pose

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