Introduction
There is a unique magic in the moment you first lift your feet off the floor and trust a silk hammock to hold your weight. For many of us, the transition from a traditional floor practice to the air feels both exhilarating and a little bit intimidating. Aerial yoga, also known as "anti-gravity" or "flying yoga," isn't just for circus performers or advanced yogis; it is a remarkably accessible way to deepen your stretches and find new levels of spinal decompression. At Yoga Design Lab, we believe that beautiful, functional gear should support your practice at every elevation, whether you are grounded on a mat or suspended in the air. This guide will introduce you to foundational aerial yoga poses for beginners, essential safety tips, and the mindset needed to take your practice to the sky. By the end, you will understand how the hammock acts as a supportive partner in your wellness journey.
What is Aerial Yoga?
Aerial yoga is a hybrid practice that combines traditional Hatha yoga—physical postures and breathwork—with the support of a soft fabric hammock. This hammock is suspended from the ceiling and acts as a prop to help you find better alignment, release tension in the joints, and explore inversions without the usual pressure on the neck or spine.
The practice was born from the desire to make the benefits of inversions and deep stretches available to everyone. When we are suspended, gravity works with us instead of against us. This allows the spine to decompress and the muscles to lengthen in ways that can feel difficult to achieve on a standard mat. While the origins of our brand trace back to Bali, we have seen this practice take flight in studios across the US, offering a playful yet profound way to move.
Getting Started: The Beginner Mindset
Before you step into the hammock, it is important to approach your first few sessions with patience. Aerial yoga requires a different kind of body awareness than floor-based Vinyasa—the flowing sequence of poses linked to breath. You will be engaging your core constantly to stabilize yourself as the hammock sways.
- Trust the Fabric: Most professional-grade hammocks are rated to hold thousands of pounds. Trusting the gear is the first step toward relaxation.
- Listen to Your Inner Ear: Some beginners experience slight dizziness or motion sickness during their first few classes. This is normal as your vestibular system adjusts to the movement.
- Focus on the Breath: Just like in a traditional class, your Pranayama—breath control—is your anchor. Deep, steady breathing keeps your nervous system calm while you are suspended.
Essential Aerial Yoga Poses for Beginners
These poses are designed to help you get comfortable with the hammock while building the strength and flexibility needed for more advanced transitions.
1. Aerial Mountain Pose (Tadasana)
This is your home base. It helps you find your center and understand how the hammock moves with your body.
Step 1: Stand behind the hammock. Hold the fabric with both hands and ensure it is spread out or gathered, depending on your comfort. Step 2: Wrap your arms. Slide your arms through the center of the hammock as if you are putting on the straps of a backpack. Step 3: Find your center. Let the fabric rest under your armpits or along your shoulder blades. Lean back slightly, keeping your feet firmly planted on your mat. Step 4: Ground down. Focus on the four corners of your feet. Engage your core and breathe deeply, feeling the hammock support your upper body.
2. Supported Cat-Cow (Marjaryasana-Bitilasana)
This familiar floor sequence feels entirely different when you use the hammock to support your arms and shoulders.
Step 1: Kneel behind the hammock. Place your knees hip-width apart on your mat. Step 2: Grip the fabric. Reach up and hold the hammock with both hands at roughly chest height. Step 3: Cow Pose. As you inhale, drop your belly toward the mat, lift your chest, and look forward. Extend your arms and let the hammock pull your shoulders back gently. Step 4: Cat Pose. As you exhale, round your spine toward the ceiling. Tuck your chin and pull the hammock toward you slightly, feeling the stretch between your shoulder blades.
3. Aerial Downward-Facing Dog (Adho Mukha Svanasana)
This is one of the most beloved aerial yoga poses for beginners because it provides incredible traction for the lower back.
Step 1: Stand in front of the hammock. The fabric should be hanging behind you. Step 2: Position the fabric. Reach back and place the hammock right at your hip crease (the fold where your legs meet your torso). Step 3: Fold forward. Keep your feet on the ground and slowly walk your hands forward on your mat. Step 4: Extend. Let the hammock catch your weight at the hips. Your heels may lift or stay down. Push your hands into the mat and let your head hang heavy, allowing the hammock to pull your hips back and up.
4. Floating Child’s Pose (Balasana)
This restorative pose uses the hammock to deepen the stretch in the lats and shoulders while providing a sense of security.
Step 1: Kneel on your mat. Sit back on your heels with your knees wide. Step 2: Place your forearms in the hammock. Reach forward and rest your arms inside the fabric loop. Step 3: Sink your hips. Lean your torso forward, letting your forehead rest on the mat or hover just above it. Step 4: Breathe and sway. Gently rock from side to side to massage the shoulders and release tension in the side body.
5. Aerial Plank
Building core strength is essential for aerial yoga, and the hammock adds a stability challenge that targets the deep abdominal muscles.
Step 1: Get into a tabletop position. Your hands should be under your shoulders on the mat. Step 2: Hook your feet. Place one foot, then the other, into the loop of the hammock behind you. Step 3: Lift into plank. Straighten your legs and push through your palms. Step 4: Hold and stabilize. Your body should form a straight line from your head to your heels. The hammock will want to swing; use your core to keep it still.
6. Butterfly Pose (Baddha Konasana)
This pose is excellent for hip mobility and can be done while seated inside the hammock for a floating sensation.
Step 1: Sit in the hammock. Spread the fabric out wide and sit inside it as if it were a swing. Step 2: Bring your feet together. Press the soles of your feet together and let your knees fall open to the sides. Step 3: Hold the fabric. Use your hands to hold the edges of the hammock for balance. Step 4: Lean back or forward. Depending on your flexibility, you can lean back to stretch the spine or fold forward to deepen the hip opening.
7. Aerial Bridge Pose (Setu Bandha Sarvangasana)
Using the hammock to support your feet in Bridge Pose helps engage the hamstrings and glutes more effectively than the floor version.
Step 1: Lie on your back. Your head should be away from the hammock and your feet toward it. Step 2: Place your ankles in the hammock. Lift your legs and rest your ankles or calves in the fabric. Step 3: Lift your hips. Press your arms into the mat and lift your pelvis toward the ceiling. Step 4: Reach and hold. Keep your neck long and your weight on your shoulders, not your neck. Lower down slowly, one vertebra at a time.
8. Standing Lunge with Hammock Support (Anjaneyasana)
The hammock helps you maintain balance while allowing you to sink deeper into your hip flexors.
Step 1: Stand behind the hammock. Place your right foot into the fabric loop, supporting the area behind the ankle or the arch of the foot. Step 2: Step forward. With your left foot on the mat, lean forward into a lunge. Step 3: Use your hands. Hold the sides of the hammock for stability. Step 4: Switch sides. After holding for five breaths, carefully step out and repeat with the left leg in the fabric.
9. Star Inversion (Gentle Inversion)
This is often the first inversion beginners try. It feels safe because the fabric is securely wrapped around the hips.
Step 1: Sit in the hammock. Ensure the fabric is gathered and resting under your sit bones. Step 2: Hold the sides. Grip the fabric firmly with both hands, high above your head. Step 3: Lean back and open your legs. Slowly lean back while bringing your legs wide into a "V" shape. Step 4: Wrap your legs. Hook your feet around the fabric from the outside in. Once your feet are secure, you can release your hands toward the floor and hang upside down.
10. The Cocoon (Savasana)
Every aerial class should end with the Cocoon, which is the aerial version of Savasana—the final resting pose.
Step 1: Open the hammock completely. Ensure the fabric is spread out to its full width. Step 2: Climb inside. Lie down so that your entire body, from head to toe, is enveloped by the fabric. Step 3: Close your eyes. Let the hammock's gentle swaying soothe your nervous system. Step 4: Total surrender. Feel the weightlessness and the "cocoon" effect, which provides a sense of deep psychological and physical safety.
Key Takeaway: Aerial yoga poses for beginners focus on using the hammock as a supportive prop to build trust and core stability. Start with grounding poses before attempting inversions, and always move with mindful, slow transitions.
Setting Up Your Space and Safety Precautions
If you are practicing aerial yoga at home, safety is your absolute priority. Unlike a standard mat practice where the worst-case scenario is a minor slip, an aerial mishap can involve falls from height.
Ceiling Height and Clearance
You generally need a ceiling height of at least 8 to 9 feet. More importantly, you need a clear radius of about 6 feet in every direction. You don't want to kick a television or a wall during a wide-legged stretch.
Structural Integrity
Never hang an aerial hammock from a standard hook in a ceiling joist without consulting a professional. The dynamic weight—the weight of your body moving—is much higher than your static weight. Most practitioners use a reinforced beam or a specialized aerial rig. If you are in doubt, visit a local studio first to learn the ropes.
What to Wear
Your clothing choices matter more in aerial yoga than in almost any other style.
- Avoid Zippers and Jewelry: These can snag and tear the delicate silk of the hammock.
- Wear Form-Fitting Layers: Loose shirts will fall over your face during inversions.
- Cover Your Knees and Underarms: The fabric can occasionally "burn" or chafe the skin during certain wraps. Leggings and a t-shirt with sleeves are usually best.
The Role of Your Yoga Mat in Aerial Practice
Even though you are spending time in the air, your yoga mat remains a vital piece of equipment. You will use it for your warm-up, for grounding your hands or feet in supported poses like Downward Dog, and as a safety cushion beneath the hammock.
For aerial yoga, we often recommend a mat with excellent joint support and a reliable grip. Our Infinity Mat is a favorite for this practice because its extra-thick cushion protects your knees and wrists during the floor-based portions of the class. If you prefer a natural feel, our Cork Mat options offer a grounded, antimicrobial surface that feels great under the feet when you are transitioning in and out of the hammock. If you aren't sure which surface is best for your home setup, take the Mat Quiz to help you find the perfect match based on your floor type and practice style.
Benefits of Regular Aerial Practice
Why should you incorporate these aerial yoga poses for beginners into your routine? The benefits extend far beyond just having a fun "flying" experience.
- Spinal Decompression: Hanging upside down allows the space between your vertebrae to expand. Many people find this provides a unique sense of relief from the compression caused by sitting at a desk all day.
- Increased Grip and Arm Strength: Holding the fabric and pulling yourself up builds functional strength in the upper body that traditional yoga rarely targets as intensely.
- Enhanced Flexibility: The hammock allows you to stay in deep stretches longer by taking the "struggle" out of holding your body weight.
- Core Integration: Every movement in the air requires your core to fire to prevent excessive swinging, leading to a strong, stable midsection.
Bottom line: Aerial yoga is a comprehensive workout that balances the "ha" (sun/effort) and "tha" (moon/ease) of yoga by using a hammock to facilitate deep stretching and core engagement.
Transitioning from Beginner to Intermediate
Once you feel confident in the 10 poses listed above, you can begin to explore more dynamic movements. This might include "drops" (controlled releases of the fabric), more complex wraps, or flowing sequences where you move from one pose to the next without touching the ground.
However, do not rush the process. The beauty of aerial yoga is in the journey of discovering what your body can do when gravity is no longer a limitation. Our founder, Chad Turner, started Yoga Design Lab in 2014 because he wanted to bring that sense of wonder and artful design to every part of the yoga experience. We believe your gear should be as inspiring as the practice itself. Whether it’s the vibrant prints on our Combo Mat or the sustainable materials in our props, everything we create is meant to make you excited to show up, whether you're on the ground or in the air.
Conclusion
Taking your yoga practice into the air is a wonderful way to challenge your body and refresh your mind. By starting with these foundational aerial yoga poses for beginners, you build a safe, strong base for a lifelong practice. Remember to prioritize safety, choose the right gear, and most importantly, allow yourself to have fun. Yoga is a practice of exploration, and there is no better way to explore than by seeing the world from a brand-new perspective—even if that perspective is upside down.
- Start with grounding poses like Mountain and Child’s Pose to get used to the fabric.
- Ensure your home setup is professional and secure.
- Wear snug, jewelry-free clothing to protect yourself and the hammock.
- Use a high-quality mat like our Infinity Mat for floor support and safety.
Ready to find the best foundation for your practice? Take our Mat Quiz to discover which of our sustainably made mats will best support your journey from the floor to the sky.
FAQ
Is aerial yoga safe for someone with no yoga experience?
Yes, aerial yoga is very beginner-friendly because the hammock acts as a supportive prop that can make difficult poses more accessible. Many people find that the hammock actually helps them understand alignment better than they would on a floor mat. Just be sure to start with a beginner-level class or guide and listen to your body’s limits.
What should I do if I feel dizzy during inversions?
Dizziness is common for beginners as the body adjusts to being upside down and moving in space. If you feel lightheaded, slowly return to a seated or standing position and rest in Child’s Pose on your mat. Drink plenty of water before and after class, and avoid eating a heavy meal right before your practice.
Can I do aerial yoga if I am not very flexible?
Absolutely; in fact, aerial yoga is one of the best ways to improve flexibility. The hammock supports your weight, allowing you to relax into stretches that might feel too intense on the ground. Over time, the gentle traction of the hammock helps to safely increase your range of motion in the hips, shoulders, and spine.
How high should my aerial hammock be from the floor?
For most beginner practices, the bottom of the hammock (the "U" shape) should be at hip height when you are standing next to it. This height allows you to easily sit in the hammock, use it for lunges, and have enough clearance for basic inversions. You can adjust it slightly higher or lower based on your height and the specific poses you are practicing.
