5 Best Beginner Aerial Yoga Swing Poses
Aerial yoga involves performing various yoga poses, using a aerial hammock or yoga swing. Aerial yoga is different from regular yoga. It uses a hammock that hangs above the ground to help with poses.
Doing yoga poses in the air might seem unsafe. However, safety fundamentally depends on the instructor, the height of the hammock, and the padding underneath it.
I have multiple aerial yoga certifications, in addition to movement therapy training. Our studio uses Zebra Yoga Flooring to keep kids safe when they fall from the aerial hammock. I also keep the hammocks low, which is great for beginners.
In this article, I will introduce you to the 5 Best Aerial Yoga Swing Poses for beginners. I will also provide some tips to observe while practicing aerial yoga swing poses to ensure your kids are safe.
What is a Yoga Swing?
A yoga swing, or aerial yoga hammock, is a piece of fabric. Someone ties it at the ends or wraps it with a sling. The swing connects to the ceiling with rigging equipment.
We use a strength-tested hammock design made from 100% Nylon fabric. Safety testing indicates a breaking point of 2,000 pounds. We secure our hammocks with safety-rated slings instead of tied knots to make it easy to wash and move them to different heights.
A contractor mounts the yoga swing to an anchor point in the ceiling. The design supports a person’s weight as they perform aerial yoga poses and tricks.
If your ceiling cannot hold a hammock, it can be mounted on an aerial yoga stand. An aerial stand may be a good choice for someone who likes to move their aerial practice to different locations such as outside.
Where to Buy a Yoga Swing
Many different types of yoga swings and hammocks are available online. Make sure you purchase a studio grade premium hammock from a reputable brand. I highly discourage purchasing hammocks off Amazon. Try to find an aerial yoga studio, like Mindful Child Aerial Yoga, who sells their own brand of hammocks.
Beginner Yoga Swing Poses
Doing yoga in a hammock my seem a little scary to a beginner. But there are many beginner-friendly yoga swing poses you can start with. In this section, I will share some of my favorite beginner aerial yoga swing poses. These poses will help you safely start your aerial yoga journey.
Downward Dog – Feel Calm
Downward Dog is a beginner pose in both traditional yoga and aerial yoga. It helps reduce stress, while stretching the hamstrings and providing spinal relief.
To do Downward Dog Pose, bring the aerial hammock in front on you. Grasp with both hands and push it down to hip height. Spread leg should distance apart.
Bend over the hammock. Adjust the hammock to fall at your hip bones. Bring your hands to the ground. Spread fingers wide. Take deep breaths.
Tip: Lift your feet and bend your knees. Move your knees side-to-side. It feels great on your hips.
Chair – Build Strength
Chair is a foundational pose that allows an easy flow into other poses. It works well in a warm-up flow. Chair Pose relieves stiffness, improves posture, and strengthens the glutes, legs and core.
Stand with the hammock behind you. Place it under your armpits. Bend your knees and move back and down like sitting in a chair. From here, release your hands and take them out like a “T.”
Butterfly – Stretch Your Hips
Butterfly is a great hip opener on the ground and in air. It helps with flexibility and can help you relax. When teaching this to kids, it is helpful to teach the traditional butterfly on the ground first before doing it in the air.
To be a butterfly, stand in your hammock. Lean slightly back while holding on to the poles. While leaning back take your legs behind the poles.
Next slide down to butterfly position by bring the soles of the feet together. I like to take my arms in front of the poles. Engage my core, sit up tall, and take butterfly breaths.
Flying Bird – A Flying Yoga Pose
Flying Bird Pose a great pose for all ages. It improves posture, builds strength and provides sensory input.
Grab your hammock and swoosh it out. Sit in the hammock with both feet on the ground.
Bring your arms in front of the hammock, making a “T. “Clap your hands in front of you with arms straigh. These become your wings once you cover them with fabric.
Take your arms above your head. Place both arms, behind you in the fabric so that it makes wings. Flap your arms forward and backward, as you start swinging. You are a flying bird
Splash – Go Upside
Splash is a fun introduction to inversions. It helps with hip flexibility and strength. It also enhance core strength and increases blood flow to the brain.
For some children, going upside down is scary. Let them begin slowly, by just leaning back and holding on. If a child is scared, don’t force them. Sometimes this can be gravitational insecurity or a unintegrated Moro reflex.
Let them explore the pose naturally. If it persists after the first few introductions refer to occupational therapy for an evaluation.
To do Splash Pose, sit up tall in the hammock. Grasp ALL of the hammock in your hands.
Look up at the ceiling. Take your legs out wide as you lean back.
Circle your legs around the OUTSIDE of the hammock. To come out, tuck your chin. Roll up.Try it again, only this time try to lean back a little farther.
When first learning to go upside down in the hammock, children will try to take their feet and legs through the middle of the hammock. To help them understand, teach them Straddle Pose on the ground. This pose shows that legs need to go wide around the hammock poles.
Another tip is to sit behind the child in the Bucket Seat. Place your hands out wide on each side of the hammock. Encourage them to bring their feet to your hands. Foot high-five.
Join Us for Flying Yoga Poses
Aerial yoga can be a effective movement practice for kids. It improves strength, posture, flexibility, focus, and wellbeing. And, you don’t need to be an experienced yogi to enjoy the many benefits of the aerial yoga swing.
Multiple beginner-friendly aerial poses exist, which you can practice in your home. If you don’t have an aerial hammock at home, we have many ways for you to practice aerial yoga.
You can join us at our yoga studio in Prairie Village. Mindful Child offers aerial parties, aerial camps, and aerial classes. Enjoy aerial yoga with us!