What is Aerial Yoga for Beginners: A Complete Guide to Flying
Imagine floating weightlessly, your spine lengthening as you hang upside down, completely supported by a soft silk hammock. It might sound like a circus act, but this is actually a deeply accessible form of fitness that is taking the wellness world by storm.
If you have seen photos of people gracefully suspended in mid-air and thought, “I could never do that,” this guide is for you. Aerial yoga is far more beginner-friendly than it looks. It offers a unique mix of traditional yoga poses, Pilates, and dance, all with the support of a specialized hammock.
Whether you are a seasoned yogi looking to shake up your routine or a complete novice searching for a fun way to move your body, here is everything you need to know about taking flight.
What Is Aerial Yoga?
At its core, aerial yoga (sometimes called anti-gravity yoga) is a practice that combines traditional yoga asanas (poses) with the use of a aerial yoga hammock or swing suspended from the ceiling.
This hammock acts as a prop, much like a yoga block or strap, but it supports your body weight. This allows you to:
- Deepen stretches without strain
- Improve alignment
- Perform inversions (going upside down) without compressing your spine or putting pressure on your head and neck.
While it looks acrobatic, aerial yoga for beginners classes are designed to keep you low to the ground. You aren’t swinging from the rafters on day one. Instead, you use the fabric to support parts of your body—like a leg or your hips—while keeping other parts connected to the floor.
The Aerial Hammock: Your New Best Friend
The equipment used is a high-density nylon fabric that can support over 2,000 pounds. It is incredibly strong, soft, and slightly stretchy. You can trust it to hold you.
Why Try It? The Benefits of Aerial Yoga
Why are people swapping their mats for hammocks? The benefits of aerial yoga go beyond just looking cool on Instagram. The support of the hammock unlocks physical and mental advantages that are hard to replicate in a standard floor class.
1. Instant Spinal Decompression
Gravity compresses our spines all day long. Sitting at desks, driving, and standing all take a toll. One of the biggest draws of aerial yoga is the ability to hang upside down freely. This allows gravity to work for you, gently pulling the vertebrae apart and relieving pressure in the lower back. Many students report walking out of class feeling taller and lighter.
2. Improved Core Strength
Balancing in the hammock requires constant, subtle engagement of your core muscles to stay stable. You aren’t just doing crunches; you are using deep stabilizing muscles to control your movement in the air. This builds functional strength quickly.
3. Increased Flexibility with Less Pain
The hammock supports your limbs, allowing you to relax into deep stretches that might be too intense on the floor. For example, in a lunge, the hammock can hold your back leg, letting you focus on sinking your hips safely. It takes the “work” out of the stretch, so you can focus on the release.
4. It’s Fun and Mood-Boosting
Let’s be honest—hanging upside down is fun. It taps into a sense of playfulness we often lose as adults. The rush of blood to the brain during inversions also releases “happy hormones” like serotonin and dopamine, leaving you with a natural high.
Is Aerial Yoga Safe for Beginners?
Yes, absolutely. While it looks intimidating, beginner classes are structured specifically for those with zero experience. You don’t need to be a gymnast or have upper body strength of steel to start.
However, like any physical activity, there are precautions. You should consult a doctor before trying aerial yoga if you have:
- Uncontrolled high blood pressure
- Glaucoma
- Recent surgeries
- Vertigo
- Pregnancy (unless it is a specific prenatal aerial class)
What to Expect in Your First Class
Walking into a studio filled with hanging aerial hammocks can be surreal. Here is a breakdown of what usually happens in a typical aerial yoga for beginners session.
Adjusting Your Hammock
The instructor will help you adjust the height of your hammock. Generally, for beginner classes, the hammock should hit you right at your hip crease. This ensures you can easily lean into it.
The Warm-Up
You will likely start on the floor, using the fabric for simple stretches to open up your shoulders and hamstrings. This helps you get used to the sensation of the fabric against your skin.
The “Flying”
Once warm, you will move into standing poses using the hammock for balance, and eventually, suspension poses where your feet leave the ground. The instructor will guide you step-by-step on how to wrap the fabric securely.
Savasana (Relaxation)
The best part is saved for last. In traditional yoga, Savasana is done lying on a hard floor. In aerial yoga, you spread the fabric out completely and climb inside, cocooning yourself entirely. Floating in a suspended cocoon while gently rocking is arguably the most relaxing experience in the fitness world.
How to Get Started: Tips for Success
Ready to fly? Here are a few practical tips to make your first experience a great one.
- Wear Tight-Fitting Clothes: Baggy t-shirts will flop over your face when you go upside down, and loose shorts can bunch up. Wear leggings that cover your knees (to prevent fabric burn) and a fitted top that covers your armpits.
- Don’t Eat a Heavy Meal Beforehand: Since you will be going upside down and putting pressure on your abdomen, try not to eat a large meal for at least an hour before class. A light snack is fine.
- Remove Jewelry: Watches, rings, and long earrings can snag and tear the silk fabric. Leave them at home or in the locker.
- Trust the Hammock (and Yourself): Fear is the biggest barrier. Trust that the equipment is strong and your instructor knows how to keep you safe.
Conclusion
What is aerial yoga? It is an invitation to view your body and your movement from a different perspective. It challenges your balance, soothes your spine, and injects a sense of joy into your workout routine.
If you are looking for a low-impact workout that yields high-impact results, find a local studio and book a beginner class. You might just find that turning your world upside down is exactly what you needed to find your balance.
Want to give it a try? We have Mommy and Me classes that are perfect for beginners!