You're suspended in a hammock, your back gently stretched, gravity working for you instead of against you. This is Aerial Yoga — and after the first session, it feels like someone has given you a new spine.
Here you'll learn what Aerial Yoga is, what exercises you'll learn as a beginner, what you need for training at home, and what clothing is appropriate.
The most important things in brief
- Aerial Yoga combines classic yoga with a fabric hammock hanging from the ceiling as training equipment
- Also known as Flying Yoga, AntiGravity Yoga, or Hammock Yoga
- Suitable for beginners — you don't need yoga experience or special fitness
- Special strengths: spinal decompression, flexibility, deep muscles
- Possible at home with a special hammock and secure ceiling mount or stand
- Clothing: tight-fitting, no zippers, leggings instead of shorts
What is Aerial Yoga? Flying Yoga, AntiGravity, and Co.
What is Aerial Yoga? At its core, it's yoga in a fabric hammock hanging from the ceiling. The hammock — also called a sling — partially or fully supports your weight, enabling positions that would be impossible on the ground. Inversions (upside-down poses) become suddenly accessible, stretches go deeper, and the spine is gently decompressed by hanging. The result is a blend of strength, flexibility, and a meditative flow state that differs from any other form of exercise.
Depending on where you go, it's called different things: Flying Yoga is the most popular alternative name, AntiGravity Yoga is a registered trademark, Hammock Yoga describes the equipment, and Free Floating Aerial Yoga focuses on the floating, more acrobatic elements. The boundaries to other aerial disciplines are fluid — those who dare to take to the air will sooner or later also find themselves drawn to Aerial Silks, Aerial Hoop, or aerial acrobatics in general.
Aerial Yoga Exercises for Beginners
As an Aerial Yoga beginner, you start with positions that build trust in the hammock. Most studios begin with sitting in the hammock — sounds simple, but it immediately trains balance and body awareness. This is followed by standing backbends, where the hammock supports you in the stretch, and the cocoon: you wrap yourself completely and float gently in the air. This is a pure reset for your mind and back.
Important Aerial Yoga exercises for beginners include the supported downward-facing dog (the hammock holds your hips while hands and feet remain on the ground), the butterfly stretch in the hammock for hip opening, and simple inversions where you go upside down in a controlled manner. All these exercises have one thing in common: the hammock takes on part of your weight and makes positions accessible for which you would need significantly more strength and flexibility on the ground.
Always learn the basics in a class with a qualified instructor. The correct technique for entering and exiting the hammock is essential for your safety — especially during inversions.
Clothing for your Aerial Yoga training
Tight-fitting, flexible, no snagging — designed for movement in the air.
To the Aerial Collection →Aerial Yoga at Home and in Classes
Aerial Yoga at home is possible, but safety comes before comfort. You need a special Aerial Yoga hammock (made of tear-resistant nylon, load capacity 200–300 kg) and a secure suspension system. For concrete ceilings, a professional ceiling mount works; for drywall, only a freestanding rig. You can find everything about material, size, and installation in our Guide to Buying and Installing an Aerial Yoga Hammock. Minimum ceiling height: 2.40 meters, at least 2x2 meters of clear space, soft surface for fall protection.
Nevertheless, an Aerial Yoga class in a studio is the better introduction — and remains valuable in the long term. Studios have tested equipment, trained instructors, and an atmosphere that motivates you. Most Aerial Yoga classes cost between 15–25€ per session and offer beginner levels. Look for a studio that has different disciplines in its program — those who like Aerial Yoga often also enjoy Pole Dance or other aerial disciplines.
Aerial Yoga Clothing: what to wear for training
The right Aerial Yoga clothing differs from other aerial disciplines: you need less skin contact than with pole dance, because the fabric holds you even with clothes on. Nevertheless, everything must be tight-fitting — loose parts can get caught in the fabric and become dangerous. Ideal are high-waist leggings (protect the backs of the knees from friction and stay in place during inversions) and a tight-fitting top or tank top. Loose T-shirts can slide over your head during inversions.
Avoid zippers, buckles, and jewelry — anything that could damage the fabric or snag you in it. For your feet: barefoot or with thin socks, depending on the studio and personal preference. At Lou's Polewear Studios, you'll find Aerial Yoga clothing that is tight enough for safe training and flexible enough for any position — whether on the ground or in the air. If you also have pole dance shorts or bodysuits in your wardrobe, you can wear many of them for Aerial Yoga too.
Ready for your first training in the hammock?
Discover clothing that performs with you — on the ground and in the air.
Shop now →- Aerial Yoga = Yoga in a hammock — decompresses the spine, trains deep muscles
- Suitable for beginners: sitting, cocoon, supported backbends as an introduction
- Possible at home: hammock + secure suspension (concrete) or freestanding rig
- Studio class is the best introduction (15–25€/session)
- Clothing: leggings + tight-fitting top, no loose parts, no jewelry
"You don't learn to float in your head — but in the hammock."
