Aerial Yoga: Newcomers Suggestions, Advantages, and Poses You Can Attempt

aerial yoga
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Anti-gravity yoga, upside-down yoga, flying yoga, air yoga, are all names of one of many enjoyable and distinctive yoga type Aerial Yoga. It’s practised utilizing a hammock or a swing, which is suspended from the ceiling. 

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Although utilizing props in yoga observe was already launched by BKS Iyenger within the late 1900s, often called Iyenger Yoga, aerial yoga was created and popularized by gymnast Christopher Harrison.

With the assistance of gravity, you’re working your muscle tissue and joints in a method that might not have been attainable in floor yoga poses. Other than strengthening, it’s also possible to achieve flexibility in your physique and fluidity in aerial yoga poses.

Most poses practised in aerial yoga could also be just like the overall yoga poses nonetheless, there are modifications carried out to help the pose on a cloth hanging from the ceiling. Difficult poses like headstands or planks will be simply carried out as hanging from the swing may also help you help the shoulder material.

Issues newbies ought to know earlier than becoming a member of aerial yoga class

For newbies, becoming a member of an aerial yoga class could also be intimidating however there is no such thing as a want for it. Go to the category with the expectations of getting enjoyable. Even in case you would not have prior yoga expertise, it’s not a giant deal, nonetheless, your physique might take a while to come back to phrases with this type, which is totally tremendous.

Earlier than becoming a member of any class, right here few issues that you must take note:

1. Keep away from the category in case of medical points

When you have hypertension, dizziness, ear issues, or are pregnant, you must undoubtedly not take part in an aerial yoga class except authorised by your physician. Individuals with current surgical procedures or head accidents, who’re liable to fainting spells or have brittle bones ought to keep away from it altogether.

2. Type-fitting but comfy garments

In most yoga or meditation lessons, you’re requested to not put on restrictive garments as they could hamper your focus.

In aerial yoga, you must put on fitted clothes in order that the motion is within the swing is just not troublesome. It’s advisable to put on a long-sleeved shirt and lowers, which might cowl your armpits and again of the knees, and stop chaffing.

3. Take away any accent

Carrying jewellery is a giant no-no. There are excessive probabilities that the material might get tangled or torn by the rings, necklace, or bracelet you’re sporting. Having equipment on the garments can even injury the material of the swing. Equipment resembling hairpins, buckles must be utterly averted for an aerial yoga class.

4. No lotion, perfumes, or important oils 

Many individuals are utilizing the hammocks/swings in aerial yoga lessons. The sturdy fragrance odor or greasiness of the lotion might cling to the material, therefore it’s all the time suggested to keep away from the usage of fragrance and/or lotion earlier than an aerial yoga class. Additionally, utilizing lotion can even lead to lack of grip, which can be dangerous to you.

5. Mild or no meals earlier than class

It is best to observe aerial yoga class after 2 hours of getting a meal or in case you are actually hungry, have a lightweight snack like fruits to keep away from getting abdomen cramps. Keep away from ingesting aerated drinks resembling mushy drinks or alcohol earlier than the category.

A full abdomen can lead to vomiting, gassiness, or an general upset abdomen in hanging aerial yoga poses. It is best to, nonetheless, be correctly hydrated as aerial yoga requires power and is a high-intensity exercise.

6. Pay attention to the studio insurance policies

Earlier than becoming a member of any class, all the time examine with studio coverage about security precautions, photographing, utilizing your personal water bottles or yoga mats, and so on.

This fashion, you may be higher mentally ready for practising the poses. Right here it’s also possible to have a very good take a look at the instructors’ expertise concerning this type of yoga.

Hammocks vs. Swings

Aerial yoga poses are primarily carried out on hammocks and swings.

The foremost distinction between them is {that a} hammock is a protracted piece of cloth that’s hung from the ceilings like a sling. A swing has padded grips, adjustment straps, and handles to supply a wider vary of help. Most aerial yoga lessons will use both of them or a mix of each.

Is it protected to observe aerial yoga at house?

is aerial yoga safe
Aerial Yoga: Newcomers Suggestions, Advantages, and Poses You Can Attempt 28

Whereas there is no such thing as a denying the truth that it’s protected to observe aerial yoga at house because the devices of aerial yoga are simply out there, your first few lessons ought to all the time be in knowledgeable surroundings.

Start with attending aerial yoga lessons to be able to get a cling of all of the poses you wish to observe. In a category, the teacher can be consistently there to right your poses or spot you which is able to show you how to in gaining the boldness to observe at house.

All you’ll need is the right settings, hammock or swing, and a spotter at house to begin your own home exercise. And also you would not have to fret about being too excessive as for a lot of the poses you may be solely 3 inches or 7.6 cm above the bottom. If you wish to be further cautious, you possibly can place a fluffy blanket beneath the swing.

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Organising aerial yoga swing at house

Now that we have now established that you may observe aerial yoga at house, it’s time to let you know the guidelines for constructing a yoga swing at house.

An important consider aerial yoga is the swing from which you cling your self in a pose. The standard of the material, the worth, the choices of handles and the burden it might probably help. Typically, a swing can help a weight of as much as 300 kilos or 140 kg, however there are swings that may face up to extra. The material must be made of top of the range nylon that won’t tear even when stretched barely.

Secondly, the set up of the swing additionally performs a giant position. An aerial yoga swing wants sufficient house and it is suggested that there must be no less than three meters of top and two meters of horizontal house to maneuver freely whereas hanging.

In case you are an skilled in rigging, go proper forward with putting in the ceiling mounts, nonetheless, we propose you permit this half to the professionals. Even a slight mistake can result in a significant catastrophe. You could ensure that all of the screws, connectors, and different elements are safely mounted within the ceiling to carry your weight and never destroy the construction of your own home as properly.

For simpler set up, alternate options like door-frame bar and freestanding aerial body are additionally available. If you wish to observe within the lap of nature, a freestanding aerial body with adjustable legs is the most secure guess for you.

Aerial yoga poses you possibly can strive

We hope that you’ve now determined to hitch the funfilled, energizing, and useful aerial yoga class.

So under are just a few poses that you may strive with the assistance of your teacher. Nonetheless, we’re certain that you’ll carry out these poses at one level as they’re fairly fashionable.

1. Excessive Lunge Pose

Aerial High Lunge Pose
Picture: Shutterstock

By practising lunges, you’re basically releasing stress and stress in your hips and groin space.

Excessive lunge aerial yoga pose strengthens your calf, thigh, and core muscle tissue. Whereas performing lunges with out help is straightforward in itself, the straps of the hammock/swing will assist in offering the additional stretch. Additionally, you will be capable of maintain your backbone straight, which is important for gaining an accurate posture.

  • Stand in entrance of the hammock and make it possible for the underside of the hammock/swing is according to your pubic bone. Separate the straps of the hammock to make a ‘U’ form.
  • Place your proper leg on the ‘U’ bend and bend your knee. Now the hammock is supporting your higher leg simply above the knee. Your left leg is saved straight with toes pointing ahead.
  • Together with your fingers on the hips, transfer ahead and inhale deeply. Transfer as you’ll when practising the overall lung pose, whereas conserving your left leg firmly on the bottom. Exhale and return to the unique place. Repeat this course of 5 instances.

You’ll be able to simply transition to the Warrior I pose by stretching your arms above your head and becoming a member of the palms.

2. Inverted star pose

aerial yoga star pose
Picture: Shutterstock

This pose is simply what you suppose it’s, an inverted place together with your legs and arms unfold like a star.

The inverted star pose will assist in backbone decompression, enhance the stream of blood to the mind, and supply aid from nervousness, stress, and poor high quality of sleep. Modify the swing to the right top in order that your head doesn’t hit the ground.

  • Stand within the heart of the yoga mat and place the ‘U’ bend of the swing/hammock on the buttocks. Slide your arms by the straps of the swing identical to you’ll for backpack straps.
  • Slowly lean again on the hammock, participating your abdomen muscle tissue and arms to steadiness the straps.
  • Barely bend your knees to drag your legs up from the ground and unfold your legs aside, to arrange for the star form.
  • Preserve leaning backward, together with your fingers balancing the straps and supporting your hips.
  • After getting been utterly inverted, together with your head in direction of the bottom and toes unfold within the air and you are feeling comfy, take away your fingers to convey on the ground, unfold and palms on the ground.
  • Maintain this place for five gradual breathes.

To come back again, slowly convey your fingers to carry the straps, and in an orderly method, push your self up in a seated place on the hammock. Bend your knees and produce your legs all the way down to the bottom.  

3. Plank pose

Aerial Plank pose
Picture: Shutterstock

Performing a plank is taken into account one of the crucial troublesome yoga poses as you must closely depend on your arms, shoulder, stomach and higher physique muscle tissue to take care of a plank-like posture. 

Utilizing a hammock to steadiness your legs can alleviate a few of that stress and likewise show you how to preserve the pose for an extended length. It’s a nice variation for folks with decrease again ache.

  • Begin with the push-up place. You too can bend your knees to the touch the ground for extra consolation.
  • Put one foot on the ‘U’ bend of the hammock/swing whereas conserving your arms straight and fascinating your stomach muscle tissue to seek out stability.
  • As soon as you’re steady sufficient, pull up the opposite foot as properly to come back beside the primary foot. Be sure that your legs are according to the backbone. You’ll be able to take the assistance of a spotter or teacher to regulate the swing/hammock accordingly.

Even with the help, you’ll really feel your core muscle tissue placing the hassle to maintain your posture straight.

4. Headstand

aerial yoga headstand
Picture: Shutterstock

Headstand is yet one more troublesome pose that’s thought of to be a sophisticated yoga pose. When carried out on a mat, you possibly can solely observe headstand when you will have constructed sufficient core power and stability to carry your steadiness.

Performing headstand in aerial yoga is a basic instance of how a prop can help a newbie in doing a number of the most troublesome poses with ease. On this pose, you’re directing the blood stream in direction of the pinnacle, serving to in spinal decompression, enhancing psychological readability, inducing a relaxed thoughts, lowering stress and nervousness, and so on.

  • Carry out all of the preliminary steps as you’ll for an inverted star pose, nonetheless, as an alternative of spreading your legs, your legs will stay closed.
  • Wrap the straps of the hammock/swing round your ankles for extra help.
  • Carry your fingers on the ground, palms going through down, and make it possible for a number of the weight can be being held by the arm muscle tissue.
  • Maintain this place for two to 4 minutes.

Advantages of Aerial Yoga

Aerial yoga might sound and look intimidating however it may be carried out by any particular person, with exception of individuals with medical points. Even in case you don’t have a previous yoga observe or are obese, you possibly can simply begin with aerial yoga observe.

1. Stability and power are enhanced

Along with enhancing your steadiness, aerial yoga lets you develop muscular power by forcing you to remain upright within the hammock with the assistance of your arms and core.

The swings/hammocks help deep stretches and full-body motion which boosts flexibility and strengthening of the muscle tissue.

2. It helps to enhance posture

The decompression and stretching of the backbone cut back stress within the backbone and enhance posture on account of its use. Aerial yoga is nice for spinal decompression.

The therapeutic observe of stretching in hanging pose helps in stretching your spinal columns and it will get the room to broaden and breathe. In flip, elimination of again and spinal points, in addition to the promotion of wonderful well being, consequence from this.

3. It aids in weight reduction

The pull-up right into a vertical sit-up, internal connection, again bending, swinging to and forth, flips, and aided toe contact, are all nice for rising power and calorie burn whereas additionally rising flexibility.

In a 2016 survey by the American Council on Train, 16 wholesome feminine contributors aged 18 to 45 lose participated in a six-week aerial yoga program. It was discovered that 50-minute of aerial yoga burned 320 energy subsequently lowering the danger of cardiovascular illnesses resembling coronary heart assault.

4. It helps to enhance blood circulation

Aerial yoga facilitates your physique’s exploration of its capabilities. It helps to boost blood circulation since your physique is hung, and it additionally tones your muscle tissue and will increase flexibility.

With the myriad of actions within the swing/hammock, the general circulation of blood and oxygen enhances tremendously. Your respiration is managed and rhythmic, which improves the oxygen stream.

5. Different advantages

  • The help of the hammock/swings signifies that there is no such thing as a dangerous affect on the tendons, joints, and bones therefore it’s also possible to carry out asanas that you simply thought had been troublesome for you on the yoga mat.
  • You might be utilizing your physique to maneuver inside a cloth and are floating within the air, which requires stability. Your core muscle tissue are engaged all through the observe, serving to in strengthening them as properly.
  • Within the long-term, all these above advantages enhance your confidence, shallowness, temper, focus, and focus. Additionally, you will really feel a way of wholeness and internal peace.


Performing poses whereas defying gravity won’t solely let you construct a steadiness however will offer you the flexibleness you will have all the time needed to realize. Many poses will be simply modified to fit your degree of experience therefore aerial yoga will be simply carried out by anybody.

Go to an aerial yoga class with an open thoughts. Assume as in case you are again in your childhood and are going to play on the swings, with the variation of performing a exercise in a enjoyable method. Belief your self, your physique, your thoughts, and naturally, your sling to provide the physique and psychological well-being you will have been dreaming of!

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