Aerial Yoga

What is aerial yoga?

Aerial yoga blends traditional yoga poses with elements of aerial arts and Pilates. You use a hammock (also called a silk, swing or sling) made of strong, stretchy fabric, anchored to the ceiling at about hip height.

The hammock can act as a seat, a support under the hips or a sling for the legs. Poses range from simple supported stretches to gentle inversions, where your head hangs below your heart. Most beginner classes keep your feet close to the floor.

Where does it come from?

Aerial yoga is a modern invention, not a traditional Indian practice. It was popularized in the 2000s by Christopher Harrison, a dancer and gymnast who founded the AntiGravity method in New York. Today many studios teach their own versions, and training standards vary.

What happens in a class?

A typical 45 to 60 minute class includes:

1. Orientation: how to adjust the hammock height and safely get in and out
2. Warm-up: simple stretches and breathing
3. Supported poses: standing and seated poses with the hammock as a prop
4. Hanging and gentle inversions: only when you’re ready, with the teacher watching
5. Cocoon relaxation: lying wrapped in the hammock for the final rest

Beginners usually stay close to the ground, and many classes have no full inversions at first.

Benefits

• Spinal decompression feeling: Hanging stretches can feel like a release for the back, though this is a sensation, not a proven treatment.
• Joint-friendly stretching: The hammock takes some weight, which can reduce load on the wrists and knees.
• Strength and core work: Holding yourself in the hammock uses your arms, shoulders and trunk.
• Flexibility: Support lets you ease into stretches without forcing.
• Playfulness: Many people find it fun, which helps them stay consistent.
• Relaxation: The cocoon pose at the end feels deeply restful to many people.

There is very little research on aerial yoga. A few small studies have looked at flexibility, balance and mood, but the evidence is limited. Claims that aerial yoga “decompresses the spine,” “detoxifies the body” or fixes back pain are not well supported.

Is aerial yoga good for beginners?

It can be, in a beginner class with a trained teacher and a properly rigged studio. You don’t need to be flexible or strong, but you should be comfortable being supported off the ground.

It may suit you if you:

• Enjoy playful, creative movement
• Want joint-friendly stretching
• Are curious about inversions and want to try them with support
• Like a class that feels different from a mat class

Another style may suit you better if you:

• Feel anxious about heights or hanging
• Want a traditional, meditative practice
• Prefer to practice at home with no equipment
• Have any of the conditions listed below

What you need

Safety first: why this is not a DIY practice

Do not hang a hammock at home from a regular ceiling hook, beam or door frame. The forces on an anchor point are much greater than your body weight, and a failed anchor can cause serious injury.

Look for a studio that:

• Uses professionally installed and inspected rigging
• Has teachers with specific aerial yoga training, not just a general yoga certificate
• Teaches you how to enter and exit the hammock safely
• Limits class size so the teacher can see everyone
• Keeps mats on the floor and the space clear

Common mistakes

• Rushing into inversions. Take your time, and stay near the floor until you feel secure.
• Setting the hammock at the wrong height. The teacher should help with this.
• Skipping the orientation. The safe entry and exit matter.
• Wearing the wrong clothes. Zips, jewelry and loose clothing cause problems.
• Holding the breath. Breathe slowly through your nose.
• Coming up too fast from an inversion. Return slowly to avoid dizziness.
• Ignoring the signals. Dizziness, pressure in the head or numbness are signs to come down.

Who should be careful?

Talk to your doctor and tell your teacher first if you:

• Are pregnant (inversions and hanging are generally not advised without specialist guidance)
• Have glaucoma or other eye pressure conditions
• Have high or low blood pressure or a heart condition
• Have vertigo, dizziness or balance problems
• Have osteoporosis, recent fractures or recent surgery
• Have neck, shoulder, wrist or spine injuries
• Have a hernia, a detached retina or ear infections
• Are on blood-thinning medication or prone to fainting
• Exceed the hammock’s weight limit

Come down and rest if you feel dizzy, nauseated, faint, or have pain or pressure in the head, eyes or chest.

Medical disclaimer: This article is for general education and is not medical advice. Consult a qualified healthcare professional before trying aerial yoga, especially if you have a health condition.

Aerial yoga vs similar styles