Aerial Yoga Poses: How To Do & Benefits

Aerial yoga, also known as anti-gravity yoga, is a great way to stay fit and is also super fun when you get the hang of it.

Aerial Yoga Poses How To Do & Benefits

If you’re interested to learn more about aerial yoga and what to expect, you’ve come to the right place.

In this article, I will provide you with some step-by-step guides on a few aerial yoga poses as well as exploring the benefits of aerial yoga.

Let’s get started.

What Is Aerial Yoga?

Aerial yoga is similar to yoga. However, the main difference between aerial yoga and regular yoga is that instead of performing yoga poses on a mat, you are performing each pose suspended in the air whilst your body is supported by a silk hammock or sling.

The hammock provides support, while also improving the range of motion and flexibility. 

A Guide On How To Do Aerial Yoga Poses 

Aerial Lunges

  • Begin by standing in the center of your mat behind the hammock.
  • Stand close enough so that your face is almost touching the hammock, and the hammock should be pubic bone level.
  • Separate the hammock with your hands to make a U shape.
  • Place your right leg inside the U and bend your leg, allowing the hammock to support your leg just above the knee.
  • Place your hands on your hips, and breathe in as you lean forward into the lunge position with your right leg while your left leg is behind you. 
  • Breathe out, pressing your right leg into the hammock and move back to the starting position. Repeat.

Ardha Navasana 

  • Stand in the center of your mat in front of the hammock.
  • Reach up and back to grab the two sides of the hammocks, sliding your arms through as if it was a backpack.
  • Move your hands down until your hands are at hip level and the inner sides of your wrists are resting against your hip bones. Stand on your tiptoes. 
  • Place your sacrum on the bottom of the U shape of the hammock. 
  • Lean back and engage your abdominal muscles to lift up your legs, using your arms to prevent the hammock from swinging.
  • Bend your knees, being careful to transfer your weight from the floor to the hammock.
  • Slide your hands up the sides, straighten your knees, and bring your legs apart to help with your balance. Hold for 5 deep breaths.

Butterfly Pose 

  • Grab the back edge of your hammock, and spread the hammock out.
  • Insert one foot at a time into the hammock, grabbing up high, as you lift yourself into the hammock.
  • Stand completely in the hammock.
  • Find the front edge, and grab the hammock, coming to a kneeling position.
  • Find the back edge of the fabric, and bring it through the middle, out wide, and then back towards the center again.
  • Grabbing it with your thumbs down, and your palms facing each other, lean forward so that your hips are resting in the hammock fabric and that you’re stretching your arms and legs out straight.
  • Pull up with your arms to return back to the kneeling position, and allow your butt come to your feet.
  • Let go of the fabric, allowing it to untwist itself and grab the back edge again.
  • Bring your feet from underneath you out in front of you and get out of the hammock safely.

The Benefits Of Aerial Yoga

The Benefits Of Aerial Yoga

There are a variety of benefits associated with aerial yoga. These include but are not limited to:

Benefits Breathing

Controlling your breathing is an important part of yoga. Aerial yoga allows you to breathe properly without any restrictions. While you are suspended in the air with the weight of your body supported by the hammock, you’ll be able to unwind and relax. 

Can Help To Relieve Stress 

Aerial yoga is also an excellent way to relieve stress. If you find that you’re an anxious individual or are experiencing anxiety attacks, aerial yoga is a great way to put your mind at ease. 

Doing aerial yoga gives you the chance to meditate and be present, whilst focusing on positive thoughts. Aside from stress relief, being inverted can provide you with better focus and more energy.

Enhances Flexibility

Aerial yoga can also help to enhance your flexibility. To maintain a good range of motion, it’s important to consistently work on your flexibility.

That being said, when the poses are performed correctly, aerial yoga classes can help you stretch your muscles gently. 

If you’re someone that struggles with the stretches and poses of regular yoga, being suspended in the air partially or fully can help you stretch certain muscles and tendons.

Aside from this, aerial yoga also offers you an abundance of space to move around in! 

As you are suspended in the air as opposed to being on mats on the floor as you would be in normal yoga, it can be much more freeing and comfortable to try poses you wouldn’t normally be comfortable doing.

Burns Calories 

Aerial yoga offers more than being a relaxing activity. It is also a fantastic way to work out, allowing you to burn calories! 

When you are suspended in the air, you need to keep your core stable as you change positions.

This means that your core is consistently engaged, allowing you to burn up to 320 calories per 50 minute session. For an activity as fun as aerial yoga, what’s not to love about that?

Tips When Doing Aerial Yoga 

Trust The Hammock

What beginners often find scary about aerial yoga is being suspended, but you need to be able to trust the hammock.

The hammock or sling has been designed for this very purpose, and when installed properly, you should be able to pose without encountering any issues.

Wear The Right Clothing

When doing aerial yoga, you will need to avoid wearing loose-fitting clothes and try to cover up as much skin as possible, especially if you have sensitive skin.

This comes down to the fact that your skin can chafe against the hammock, and you will want to ensure that you’re as comfortable as possible.

Avoid Eating A Large Meal Beforehand

Lastly, you will need to make sure that you don’t eat a large meal beforehand. This can make you feel bloated, and you are likely to feel nauseous when you’re hanging upside down if you’re super full.

In Summary 

So, there you have it! Hopefully after reading this article you have a better understanding of aerial yoga and its benefits alongside how to do some poses.

If you’re unsure on any of these poses, save this article to refer back to.

Have fun and enjoy!

Laura Simmons
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