Aerial Yoga For Beginners:

Aerial yoga for beginners at home consists of a mixture of multiple positions, exercises and tools. Resulting in a sort of well-built hybrid that blends the movements of yoga, Pilates and dance. Thus, building new dynamics capable of defying gravity, using a sort of hammock, that allows you to perform exercises and positions in mid-air. Consequently, training sessions can be very dynamic and fun.

aerial yoga for beginners at home

In addition to pampering our childhood side with exercises that make us feel free as if we were flying, aerial yoga also brings many benefits to general health. Again, making it a complete and very valid discipline. You may think from the gravity-defying poses, aerial yoga isn’t for beginners. Well, that’s not necessarily the case.

Tangible Benefits For Those Practice Aerial Yoga:

Like poses completed on a mat, aerial yoga to, targets all areas of the body. However, the suspension in-air adds additional dimensions. Therefore, aerial yoga poses targets the entire body. For example, the core, back, arms, legs, chest and glutes. Essentially it is “real” yoga working with gravity to “relax and realign the body, center the mind, and uplift the spirit“.

It extends the spine and all the muscle groups. Since it is a “balance” type training, leads to activating the deep postural muscles, rebalancing imbalances. Subsequently, it teaches how to move and control the body in an unusual dimension. Thus, improving the sense of balance and body perception thanks to the execution of exercises and asanas.

The support means that not all the body weight weighs on the osteo-articular structure. Thus, providing some relief to the joints (wrists, & knees) and the spine. This further allows the isolation of muscles which you are targeting.

Aerial yoga can be a moderate-intensity exercise. In fact, it can be great for cardio. One study from ACE, concluded that even one 50-minute aerial routine can burn 320 calories. Furthermore, yielded cardiovascular effects in the range of low-moderate intensity exercise.

The beforementioned study also measured effects post 6 weeks of an Aerial Yoga Program. Concluding, improvement in body weight, body fat percentage and blood pressure. These results may suggest a decrease risk of cardiovascular heart disease.

aerial yoga practice

Equipment & Poses – Aerial Yoga For Beginners At Home:

The queen of aerial yoga (as far as equipment) is the specialized hammock. The hammock made with a particular elastic, soft and very resistant fabric. Subsequently, this strong fabric is hung from the ceiling using a mountaineering hooking systems. For example, daisy chains, carabiners and ties to change the distance of the hammock from the ground.

A few different brands include;

  • AYRX Yoga Swing
  • and Gravotonics Yoga Swing

Flying Camel Pose:

Classic Camel pose on the yoga mat is performed with the shins on the floor. However, the dynamic changes a bit, mid-air.


  • Extend the hammock and sit inside. The hammock must be between the buttocks and the back of the knee;
  • Initially, hold the hammock with your hand and extend your back to the point where the top of your head is parallel to the floor;
  • At this point, the hammock should be between the kneecap and the back to allow the rib cage to extend further back;
  • If possible, leave the hammock and reach for your ankles with your hands.

Flying Crescent Lunge:

This pose is invigorating. It increases the strength in the legs, the flexibility of the chest, and the happiness of the mind.


  • Pick up the hammock and place it behind the rib cage.
  • Place one leg behind and straighten it.
  • Bend the knee of the other leg forward 90°.
  • Raise your arms and follow the length of the hammock, bend your chest outwards, keeping your arms stretched over your shoulders.
  • To increase the intensity, grab the hammock and slowly stretch out the back of the hammock.

Flying Half-Moon Pose:


  • With one hand, grab the hammock, pull it outwards and at the same time lift the opposite leg positioning it parallel to the body, bending with the whole body. Raise the other arm and keep the palm of your hand wide open.

Flying Down Dog:

This position lifts the spirit, strengthens confidence and calms the mind.


  • Unfold the hammock and bend into it (the body must remain outside, the hammock looks like a belt, and touch only the pelvis).
  • With your hands and feet on the ground, slowly walk forward into a position Inverted “V”.
  • When you feel that the body is strong and stable, bend one or both of your knees.
  • Basically, you have to bring your heels towards the buttocks, your hands and elbows will have to remain attached to the floor, while the whole lower part of the body will be suspended in the air.

Final Thoughts!

In any case, in any style of yoga, there is a certain understanding to have. Fundamentally, it’s important to listen to your body, without asking too much of yourself. Respect you body for what it is at the current moment. In time, you’ll progress, regardless your ultimate goal.

So, if you have recently approached the practice of yoga, we recommend that you get a little familiar with the discipline. Even though aerial yoga can be tailored for beginners, it always helps to have a basic grasp on the practice. Oftentimes, this leads to a bit of confidence from the get go. Best of luck as you explore aerial yoga for beginners at home or in studio.