Originally Published On 12/2/2020
If you are looking for a fun and enjoyable means of exercising and stretching your body, then you should consider aerial yoga. But what exactly is aerial yoga?
Aerial yoga involves performing yoga poses and inversions using a yoga swing or aerial hammock, suspended from a tree, ceiling, or portable frame. So, instead of performing yoga poses on a mat like conventional yoga, you will be using a suspended sling.
Aerial yoga is also known as anti-gravity yoga, trapeze yoga, swing yoga, flying yoga, yoga aereo and air yoga, just to name a few. If you come across any of these terms, just know that they are talking essentially about the same thing, although each generally have some slight variation in style and equipment, along with differences in focus and poses depending on what you choose.
Read on through this aerial yoga guide for its benefits, the equipment needed, and how to do it like a pro.
Is Aerial Yoga Hard?
Aerial yoga is not as hard as it looks and it’s not reserved for athletic, skinny, or flexible people. Anybody can do aerial yoga, regardless of their current fitness level.
In fact, you can choose the intensity of your aerial yoga workout depending on your current mood, physical ability and even based on your goals. It can be one of the most relaxing methods of working out and you can take it easy, focusing on your breath or staying in poses for a long time just as you might in yin yoga or restorative practice.
However, you will need some time to get used to it, especially if you’ve never performed similar exercises, that’s why we suggest aerial yoga for beginners. Within a short time, you will get comfortable performing the different poses, and you will start looking forward to the next session.
If you generally struggle with floor yoga and traditional practices, you’ll find with the support of the equipment, you can make even the most difficult poses much easier and will help you to safely progress further.
You can also do an intense yang practice to get you sweating and also be burning some calories as you perform aerial yoga poses if you love the burn or your intention is to manage your weight. So, whether you are a seasoned athlete or you are just getting started with your fitness regime, it is perfect for all fitness levels.
What are the Health Benefits of Aerial Yoga?
You may be probably asking yourself why you should start doing aerial yoga. Well, it is more than just a stretching routine.
It combines strength and flexibility training, as well as cardio and as we mentioned can be used for restorative means or for getting your heart rate up. In short, a single session of aerial yoga will give you a full-body workout.
The additional benefits of zero-gravity yoga include:
- Alleviating back and neck pressure: If your occupation involves standing all day, there is a high chance that you normally experience back pain or neck stiffness. When you stand all day, gravity will add downward pull on your spine, thus causing these issues. But when you assume an upside-down position, you will decompress the spine, thus helping to alleviate the pressure.
- Improve body balance: When you are suspended upside down, you will be positioning your body against gravity. As you do this repeatedly, your body will eventually benefit from improved stability and balance, which is usually needed to perform various day-to-day activities, particularly as we get older. Another important aspect is proprioception and spacial awareness.
- Enhancing circulation: When doing aerial yoga, you will be going through the movements and poses and this is a great means of enhancing circulation throughout your body. Also, while inverted, you have the reverse flow of fluids which is especially beneficial, and your mental abilities will also be boosted.
- Boost mood and confidence: Aerial yoga can significantly boost your mood and relieve stress. Focusing on your breath is brilliant for grounding and also hanging free in the air will make you feel much better. Thanks to aerial yoga, you don’t have to pay for expensive counseling sessions to help you deal with stress and anxiety. You just need to join an aerial yoga class and you will start rebuilding and strengthening your emotional system.
- Rejuvenates your body: Another benefit of aerial yoga is that it will improve your body’s internal functioning and cleanse your system. When you do swing yoga, you will be improving the functioning of all of your bodily systems. And when these systems are regulated and improved, your mind and body will be relaxed and your skin will glow.
- Boosts digestion: Upside-down yoga will also boost your digestive system. According to recent studies, aerial yoga can help to heal a wide range of digestion-related issues such as indigestion and constipation. The stretching will also help to relax your abdomen while providing relief from irritable bowel syndrome.
- Burns calories: Apart from providing peace and relaxation, as mentioned earlier, aerial yoga can also help your body to burn calories. While moving through the poses, and even while maintaining the various poses as they require a stable and balanced core – hence, as you try to keep your body balanced, you will also be burning calories. So, if you are looking for a means of burning fats and losing weight fast, then you should integrate aerial yoga into your workout routine.
As you can see from reading this aerial yoga guide, it offers a wide range of physical and mental benefits. It will boost your fitness levels, help you to be more relaxed and provide relief from everyday stress.
Can I Do Aerial Yoga at Home?
Yes! You can do aerial yoga at home. This is our specialty, providing the best equipment on the market to help people get set up in their own home.
But first, it is advised to seek an aerial yoga teacher by joining a local class. Aerial yoga classes are almost everywhere, meaning you should not have problems finding one. The classes will help you to master the basic movements and poses, and from there, you can then start doing the practice at home.
At the very least, find a professional guide on Youtube and follow along carefully with the instruction. Working out at home will give you the flexibility that you need to create your own workout regime and can also customize your workouts based on your current lifestyle and schedule.
So, whether or not classes are convenient or affordable for you, working out at home is a fantastic option and if you decide to go this route, make sure the equipment is installed by professionals if you are not sure about the process, because otherwise you may end up damaging the ceiling if the rigs are not properly installed or even lead to accidental falls, which we want to avoid!
It’s also advisable to invest in quality gear. Let’s take a look at what is required to get started.
What Equipment is Needed?
Just like floor yoga, you don’t need expensive equipment to do aerial yoga. Furthermore, the equipment needed is readily available, accessible and affordable. The good news is you can do aerial yoga practically anywhere.
The equipment needed includes:
- Yoga swing or aerial hammock: An aerial hammock or yoga swing is generally a fabric sling, suspended from a tree or ceiling etc. Yoga hammocks are available in different sizes, colors and designs. So, you just need to choose the one that suits your needs and preferences. The yoga swings include the handles and are great for beginners.
- Door-frame bar: If you will be doing aerial yoga at home or apartment with limited space, then you want to try a door-frame bar. As the name suggests, a door-frame bar provides an anchor point in any door-way where you can hang your yoga swing. You can also use the same bar for performing pull-ups and chin-ups.
- Suspension hooks: Apart from using a door-frame bar, you can also suspend your aerial yoga hammock using suspension hooks on the ceiling. Suspension hooks tend to be stronger and firmer, perfect for a more permanent set up.
- Freestanding aerial rigs: If you are looking for a convenient and versatile means of hanging your yoga swings anywhere, then you should get yourself a freestanding aerial frame. These portable yoga frames can be used outdoors or indoors. Furthermore, they are height-adjustable, meaning you can customize them according to the workout level that you want.
Check out what we have on offer, because we have been hand making aerial yoga equipment for over 20 years in Bali and we are still the best and safest yoga swing manufacturer in the world. We have what you need available on our online shop.
Aerial Yoga Tips for Beginners
As noted earlier in this aerial yoga guide, you don’t need any prior yoga experience. It really is a practice for anyone from kids to seniors and can truly assist with a range of exercise types, even those that you may normally struggle with such as some yoga poses.
You just need the right gear, setup at home or join a class and your instructor will take it from there. If you are a beginner, here are some tips that will help to make your sessions more successful and enjoyable:
- Wear the right workout gear: Just like any other fitness activity, you need to wear appropriate clothing when going for your aerial yoga sessions. You will be more comfortable if you are wearing fitted clothes, so avoid loose shorts and pants. Instead, opt for wearing leggings or tight yoga pants. You will also need a form-fitting top, yoga socks and shoes, a headband as well as a sports bra for women. Loose clothes are okay, as long as it doesn’t get tangled in the sling or expose your skin too much to allow friction with the aerial hammock fabric.
- Trust the yoga hammock: If you are new to aerial yoga, you may have some reservations concerning the yoga hammocks supporting you, particularly when upside down. However, these slings are built to withstand weights of 100’s of kilograms, therefore you have nothing to worry about. No matter your body size or shape, anyone can enjoy aerial yoga.
- Avoid heavy meals before the sessions: Aerial yoga involves plenty of stretching and inversion poses. Hence, if you eat a large meal before going to class, you will find it extremely uncomfortable to do the poses. If possible, don’t eat a large meal within an hour or so before you head for classes. But it doesn’t mean you should go on an empty stomach, a small pre-workout snack or protein shake should do the trick.
- Don’t wear jewelry: Earrings, necklaces, bracelets, watches and other types of jewelry can easily get snagged in the slings. And they may end up tearing and destroying the yoga hammock. Therefore, it’s best if you just leave the jewelry behind when you are going for aerial yoga classes.
- Relax and enjoy: Some poses and moves may appear challenging and intimidating, especially for beginners. And frustrations may start to set in. But don’t allow this to happen. Just relax and breathe through the different poses, go at your own pace and everything will work out just fine.
Aerial Yoga Guide
Aerial yoga provides a full-body workout and you can gain many benefits from the practice. It is also helpful for your mental and emotional wellbeing as well as being a spiritually uplifting experience.
It will take your mind away and create a feeling of relaxation and peace. It will also boost your creativity, help you to develop artistic skills and give you a rush of joy and positivity.
Ensure you start off with a solid base of knowledge and tuition and if you set up at home, have someone help you with the installation and check regularly for any damage.
So, we hope you’ve enjoyed this aerial yoga guide! Get your gear ready and start enjoying the immense benefits of aerial yoga today.