Want to try aerial yoga and wondering what it actually is ? This fascinating combination of traditional yoga, acrobatics, and dance in a hammock has taken the fitness world by storm. Here you'll learn everything about aerial yoga exercises , benefits, the right equipment, and how to get started with aerial yoga as a beginner .
Aerial Yoga combines strength, flexibility and relaxation
What is Aerial Yoga? Flying Yoga explained simply
Aerial yoga , also known as flying yoga , antigravity yoga , or hammock yoga , is a modern form of yoga where you use a fabric hammock suspended from the ceiling as a training device. The special yoga aerial hammock supports your body in classic yoga poses and simultaneously allows movements that would be impossible on the ground.
What exactly is Aerial Yoga ? Unlike traditional yoga, you practice many exercises while suspended – sometimes completely in the air. The hammock acts as an extension of your body, opening up entirely new possibilities for movement. The weightlessness relieves pressure on your spine and joints, while simultaneously training strength, balance, and flexibility.
Free Floating Aerial Yoga: The different styles
Within the aerial yoga community, there are various approaches. Free Floating Aerial Yoga focuses particularly on the suspended elements and more acrobatic movements. Other styles, such as AntiGravity Yoga, integrate more fitness aspects, while classic Hammock Yoga remains closer to traditional yoga.
All variations have one thing in common: they use the fabric to decompress your body, increase your flexibility, and give you a completely new sense of your body. Those interested in more intense, acrobatic disciplines can also try aerial acrobatics or the vertical silks .
The benefits of aerial yoga for body and mind
Aerial yoga offers unique benefits that you won't find in traditional yoga or other sports:
Physical advantages
- Spinal decompression: Hanging in the sling relieves pressure on your intervertebral discs and can alleviate back pain. The gentle traction acts like a natural stretch of the spine.
- Improved balance: The unstable environment in the fabric constantly challenges your balance muscles and trains your body awareness.
- Full body strengthening: In aerial yoga exercises , your entire body has to work to maintain stability in the fabric - especially the deep muscles are activated.
- Increased flexibility: The fabric supports you in stretching positions that you might not yet be able to reach on the floor.
- Gentle on joints: The relief provided by the cloth makes many exercises gentler on the knees, wrists and other joints.
Mental advantages
Besides the physical benefits , Flying Yoga also promotes your mental health. The feeling of floating often triggers a profound sense of freedom and letting go. The inversions improve blood flow to the brain and can reduce stress. Many practitioners report experiencing a meditative flow state during the practice.
I discovered aerial yoga during my pole dance career and was immediately hooked! I found the combination of strength and elegance I knew from pole dancing here – only in a more relaxed way. I especially use aerial yoga for recovery after intense pole sessions. The inversions are like a reset button for body and mind.
Aerial Yoga Exercises for Beginners: First Steps
As an aerial yoga beginner, you start with basic positions that help you build confidence in the hammock. Here are the most important beginner aerial yoga exercises :
1. Sitting in the Hammock
The basic position for all further aerial yoga exercises . You sit in the fabric like in a hammock. This position helps you develop a feel for the fabric and train your balance.
2. Standing Backbend
A wonderful beginner exercise for Flying Yoga . You stand in front of the hammock, lean back, and let the hammock support you into a gentle backbend. Perfect for spinal mobilization.
3. Cocoon Pose (Cocoon)
In this relaxing position, you wrap yourself completely in the fabric and hang gently suspended. The cocoon is perfect for meditation and helps build confidence in hanging freely.
Basic Aerial Yoga Positions for Beginners
4. Supported Downward Dog
This classic yoga pose is supported by the hammock in aerial yoga . The hammock holds your hips while your hands and feet remain on the ground – a gentle introduction to inversions.
5. Butterfly Stretch
For this aerial yoga exercise , you sit in the hammock and bring the soles of your feet together. The hammock supports your hip opening and makes the stretch more intense, yet more comfortable than on the ground.
Important for beginners: Always start with a qualified instructor for aerial yoga classes . Proper technique and safety are essential. Once you've mastered the basics, you can also practice aerial yoga at home .
Aerial Yoga at Home: Setup and Safety
Many people wonder: Can I do aerial yoga at home ? The answer is yes – with the right preparation and equipment. Here's what you need:
The right cloth
For aerial yoga at home, you'll need a special aerial yoga hammock or hammock. These are made of extremely tear-resistant nylon fabric and can easily hold 200-300 kg. If you'd like to learn more, check out our detailed guide to buying an aerial yoga hammock . Pay attention to the following quality features:
- At least 5 meters in length for sufficient fabric
- Width between 2.5-3 meters
- Certified load-bearing capacity
- High-quality seams and workmanship
Installation and ceiling mounting
The ceiling must be able to support the weight. For concrete ceilings, you can install special ceiling mounts – similar to those used for aerial hoop or other aerial acrobatics. Important: Always have the installation carried out or inspected by a professional.
Extreme caution is required when working with plasterboard ceilings - only mobile racks or professional reinforcements that extend to the load-bearing substrate are suitable.
Safety check for aerial yoga at home:
• Minimum ceiling height: 2.40m (ideally 2.60m+)
• Clearance: 2x2m around the suspension point
• Regular inspection of carabiners and fabric
• Soft surface (yoga mat) as fall protection
• Never practice alone until you are sure
Aerial yoga exercises at home
For your home practice, the basic aerial yoga exercises for beginners are particularly suitable. Avoid complex inversions or acrobatic elements without supervision at first. Focus on:
- Gentle stretches and mobilization
- Simple floating positions
- Relaxation exercises in the cocoon
- Assisted balance exercises
The right clothing for aerial yoga
Choosing the right clothing for aerial yoga is important for safety and comfort. Unlike other aerial disciplines, you don't need a lot of bare skin for grip – the fabric will hold you even with clothing on.
What should you wear?
Ideal for Flying Yoga are close-fitting, elastic garments that cannot slip or get caught in the fabric:
- Leggings: High-waisted leggings are perfect. They stay in place during inversions and protect the backs of your knees from chafing in the fabric.
- Tops: Tight-fitting sports tops or tank tops. Avoid loose T-shirts that could ride up over your head.
- Sports bra: A well-fitting sports bra with wide straps is essential for inversions.
What you should avoid
The following things are problematic with aerial yoga exercises :
- Zippers that could damage the fabric
- Loose, long clothing that can get caught
- Jewelry, especially rings and bracelets
- Shorts (the backs of the knees need protection)
The right aerial clothing makes a big difference in your practice. It gives you safety, comfort, and freedom of movement for all aerial yoga exercises, from beginner to advanced.
Perfectly equipped for your aerial yoga practice
Discover our specially designed Aerial Collection
View the Aerial Collection →Aerial Yoga Classes: How to find the right class
As an aerial yoga beginner , it's important to start with professional instruction. Here you'll learn how to find the perfect aerial yoga class .
Find aerial yoga classes nearby
Finding aerial yoga classes near you is easier than ever. Most studios now offer aerial yoga classes – often specifically for beginners. Here are some tips for your search:
- Yoga studios with aerial equipment
- Pole dance studios (many also offer aerial)
- Fitness center with course offerings
- Specialized aerial or circus studios
What should you look out for in Aerial Yoga classes?
When choosing your aerial yoga class , you should pay attention to the following points:
- Teacher qualifications: Professional Aerial Yoga training
- Group size: Max. 8-10 participants for individual attention
- Equipment: High-quality, tested cloths and hanging devices
- Beginner level: Special courses for beginners are available.
- Trial lesson: Opportunity to get to know each other without obligation
How much does an aerial yoga course cost?
Aerial yoga classes typically cost between €15 and €25 per session. Many studios offer discounted packages or monthly passes. A trial class is often cheaper (€10-€15) and gives you the opportunity to try aerial yoga first.
Find an aerial yoga class with a community where you feel comfortable. The social aspects are just as important as the technique. In my studio, I experienced firsthand how wonderfully supportive the aerial community can be. Don't be afraid to ask questions and share your fears – everyone started somewhere!
Conclusion: Start your Aerial Yoga journey
Aerial yoga combines the best elements of yoga, acrobatics, and relaxation into a unique practice. Aerial yoga exercises are accessible to all levels, offer numerous health benefits, and are simply fun.
Whether you're looking for aerial yoga classes nearby or want to practice aerial yoga at home long-term, the first step is to try it out. Find an aerial yoga class in your area, invest in the right aerial clothing , and let yourself be enchanted by the magic of floating.
The community is waiting for you - ready for your first session in the hammock?
