Top 10 Health Benefits of Aerial Yoga

Top 10 Health Benefits of Aerial Yoga

A combination of traditional yoga poses, pilates and dance with the use of a hammock, aerial yoga defies gravity and allows you to perform various yoga poses that may be difficult to do on the ground, but easier in mid-air. It’s fun and acrobatic, so for those of you who dreamed of being a trapeze artist as a kid, this can give you a taste of what it is like.

Here are the Top 10 Health Benefits of Aerial Yoga:

  • Total body workout: Due to the nature of aerial yoga movements, almost all the body parts are forced to move and stretch. Muscles are toned and redefined, and joints are regenerated and strengthened due to these movements.
  • Psychologically beneficial: Just like almost any other workout, aerial yoga helps rebuild your emotional system because it clears the mind and relieves stress due to its meditative state. It also helps you combat stress throughout the day and increases your creativity, which leads you to develop your own artistic skills.
  • Improves flexibility: Aerial yoga helps you to move more freely, with less effort, by counteracting gravity. Suspension in the air releases tension on the bones and muscles, increasing flexibility and deepening your practice. Suspended yoga strengthens core muscles and increases spinal and shoulder flexibility.
  • Heals back problems: It gives you the chance to hang freely, allowing your spine to lengthen. With less strain on your back while doing the exercises, it eases tension in the spinal cord and hip joint, helping you feel better.
  • Increases strength: Aerial yoga improves strength and flexibility, which carries over into other daily activities. The core workout is a beneficial cross-training, as it helps runners increase stamina and be able recover faster.
  • Puts you in a great mood: Another key benefit of doing aerial yoga is that it gets your adrenaline going while going against gravity. It also releases “happy” hormones like serotonin, endorphins, oxytocin, dopamine, which boost your mood and help you feel more energetic.
  • Improves balance: While going against gravity can be exciting, aerial yoga also helps with balance and stability in daily activities. Balance is a key component in daily activities, and aerial yoga helps maintain a good balance both inside and out.
  • Aids digestion: The different types of stretches and movements help improve the digestive system, thus helping in healing various digestion-related issues, including constipation and indigestion.
  • Old age and heart disease: Aerial yoga improves the circulation of blood, thus combating aging and its symptoms. Aerial yoga also helps detoxify the circulatory and lymphatic systems, which lowers the onset of various cardiovascular issues.
  • Improves memory: Aerial yoga fortifies your neural connections, thereby, rendering better memory power. In a way, practicing aerial yoga can make you smarter!

Aerial Yoga: The Beginner’s Guide to the Aerial Hammock

The aerial arts can be done in many forms, one of which is being in the hammock.Yoga hammocks are used for Anti-gravity or Aerial Yoga, and the soft fabric of the hammock assists you in maintaining proper alignment and deepening your bodily awareness. If you want to experience the full benefits of Aerial Yoga in a hammock, you can join a beginner’s aerial hammock class. If you are an experienced yogi or a general gym rat, your practice in an aerial hammock will leave you with new knowledge about your capabilities, strengths, and expectations for what you can achieve.

Here are 7 key points that you can learn from an Aerial Yoga hammock class:

1. Don’t Be Intimidated

At first glance, the moves you will perform in an aerial hammock can look intricate and complicated. It’s easy to think that you will never be able to do it yourself, but you’re wrong. You start with basic moves, and slowly build your skillset and sense of confidence as you move into the more difficult poses. So many of the moves build off of each other, and one slight change can get you into a completely different position. This is the fun part! Aerial Yoga offers so much potential for creativity and progression in the practice.

2. Importance of Warming Up

As it is with any workout, the warm-up is so important. Some moves in an aerial hammock put a lot of strain on your muscles and ligaments, so you really want them to be warm and limber. You want to make sure that your shoulders, hands and arms especially are ready for action!

3. Upper Body Conditioning

Doing yoga in an aerial hammock will help you become more aware of your upper body strength (or lack thereof). Your instructor will lead you through a warm-up at the start of the class, but they will also encourage you to do some during your own time before and after class. There are a lot of ways you can incorporate the hammock into your warm-up, such as utilizing it for push-ups, pull-ups and squats. The hammock is a great way to improve your strength overall.

4. Battle Scars

You will feel pain and there is no way around that. When you first sit on the hammock, you will feel a lot of pressure on your hip flexors. The good news is that you will find it gets easier as time goes by. There are many moves where the hammock will hit a spot that’s uncomfortable. Sometimes, like when you’re going upside down, it’s a matter of positioning the hammock on your lower back in a spot where it doesn’t hurt. Other times, it is important to know where more sensitive areas are, such as close to the top of your legs, versus a bit lower down and closer to your knees. These things are important to be aware of as you transition into each position.

5. Flexibility

Bending, reaching, twisting, flipping, turning. Whether you’re in your first Aerial Yoga class or you’re more advanced, flexibility goes a long way. With just one flip, a beginner’s move can transition into an intermediate move. Another flip, and you’re in an advanced move. Flexibility is something that you can work on, and with each class, you will find it getting easier and easier.

6. Positioning Matters

In order to get the moves right, the small details are incredibly important. The direction that your foot faces, your leg being kept straight, the hand you are holding on with – all of these seemingly trivial points will be the difference in whether or not you will be able to accomplish the move. Once you’ve accomplished the move, you really want to finesse the details of the posture. Focus on your leg extension, pointing your toes or keeping your core tight so for example, your plank pose doesn’t look like a floppy fish.

7. Relax

Some Aerial Yoga moves are more comfortable or easy to practice than others. It’s okay to just take a moment and enjoy a position. If you can’t enjoy what you’re doing, there is no point in doing it!

During your Aerial Yoga classes, you may find it normal to be sore and a little bruised at times. Don’t be surprised by this – it is completely normal! Your hands will be sore, your sides and legs will develop bruises, and every muscle in your body will ache, especially during the first of couple weeks. As time goes by, it gets easier and you will get stronger.

Whether you are a seasoned yogi, or brand new to the practice, Aerial Yoga in a hammock is a great activity to check out! You will feel the benefits and learn a new art. Recently, I saw a quote at my gym that said, “It never gets easier, you just get better.” By the time you go through an Aerial Yoga class, you will believe that. The moves don’t get easier, and they don’t change at any point. You change, and you will get better!

We Tried It: AntiGravity Aerial Yoga

What We Tried: AntiGravity Aerial Yoga

Where: The Holding Space at Studio Anya, New York

What We Did: The 75-minute class took students through standing and seated poses, inversions, balancing postures and meditations — all using an aerial hammock suspended from the two hooks attached to the ceiling. The aerial technique was originally developed for gymnasts and acrobats, but has since been modified to suit a wider group of participants.

Our fearless leader was Shelly Bomb, a practicing yogi of 25+ years, who led new students through the more technical aspects of the practice with extensive knowledge and a calming presence. The class started and ended with meditations inside the hammock, and then went through modified versions of various yoga poses using the hammock to enhance and deepen the stretches while also adding an acrobatic element.

What It Felt Like:

My first thought about the class was how liberating it felt: There’s an incredible lightness to soaring, stretching and floating through the air suspended by a lavender silk hammock. The inversions really get the blood flowing (extended periods of hanging upside-down will do that), which left me feeling clear-headed and energetic after the class, feeling like I was walking on air. There’s also a sense of playfulness that traditional yoga lacks — it is based in acrobatics, after all — with a freedom of movement that makes the class feel fun and energetic.

What It Helps With: The workout helps build flexibility and agility, as well as core and upper-body strength. It’s also an excellent for blowing off steam and relieving stress.

It’s a relatively low-intensity workout (although some of the moves are challenging), and I found the class to have just as much of a calming effect as ashtanga or Bikram yoga. And it’s also restorative: After my class, I chatted with a 65-year-old former gymnast who had trained in Eastern Europe with Bela Karolyi when she was young, and is now a devoted aerial yogi. She had severe scoliosis that caused her chronic back pain, and said that AntiGravity yoga was one of the only things that made her feel better. The hammocks make it easier to hold inverted poses in correct alignment, with less pressure on the neck and back.

What Fitness Level Is Required: None, but beginner yogis may want to start with an AntiGravity Restorative class, rather than the AntiGravity Flying Fitness that I attended. (Full disclosure: I did rhythmic gymnastics for 10 years and have been practicing yoga for nearly as long, so the deep stretching and acrobatic elements felt very natural to me.)

The Flying Fitness class consisted of about half teacher trainees and advanced students, and at a higher difficulty level, we were able to get into more complex inversions like the “Chandelier Pose” (yes, it’s as beautiful as it sounds).

What’s It Cost: $20 for a 75-minute class, or $180 for a 10-class pass.

Would We Go Back: AntiGravity was not only a fun way to unwind, but it was also exactly what I needed to kick my yoga practice up a notch. After one class, I was totally hooked (I already bought a 10-session pass!). The deep inversions make for an incredible mind-body workout — and savasana in a cocoon is pure bliss.

5 Interesting Benefits of Aerial Yoga

5 Interesting Benefits of Aerial Yoga

You probably have heard and seen famous celebrities doing antigravity yoga and aerial yoga. Interested? Now, let’s get to know more about this type of yoga that is great not only for fitness, but also for the health, too.

The Aerial Yoga

According to, “Antigravity yoga is a new kind of workout invented by aerial performer Christopher Harrison—a former gymnast and Broadway choreographer. It involves performing a series of exercises inspired by yoga, Pilates, calisthenics and aerial acrobatics in a hammock-like apparatus, in order to achieve a total-body workout”.

Additionally, according to, aerial yoga is a “practice of traditional Hatha yoga with soft fabric hammock, supporting 1000 lbs, suspended a few feet off ground. The hammock is a prop like a strap or block, intended to assist alignment, deepen awareness and provide the immediate benefit of spinal decompression. With the weight of the body partially or fully supported along with the help of gravity, you can explore and create space in your bodies as intended in traditional Yoga practice. Without the compression of the joints and spine you can achieve proper posture and alignment through relaxation rather than effort, therefore finding a more balanced and unencumbered expression of each pose. ”

So this kind of yoga uses a circus hammock as a tool to help students achieve various yoga positions. Traditional Yoga helps us achieve a calm nervous system. According to“Many Aerial Yoga postures are designed to help the student better understand the purpose of traditional Yoga postures and some are meant to help students achieve advanced traditional Yoga postures which can take years to learn. Through Aerial Yoga the fascia unwinds, the mind quiets, core-strength is built, and participants leave the class feeling whole.”

In simple words, aerial yoga is like doing yoga with a twist!

Five Benefits of Going to Aerial Yoga Classes

There are a number of aerial yoga benefits that you can learn in attending aerial yoga class. Here are some of those:

1. Total Body Workout. Due to the nature of aerial yoga movements, almost all the body parts are forced to move and stretch. Through this, toning and redefining of the muscles, regenerating and strengthening of the joints are happening during the workout. This workout is even used for physical rehabilitation. Decompression of the spine is one of its main features.

2. Inner body reactivation. The sweat that you produce during aerial yoga has a lot of benefits in the internal body’s regulatory functioning. The circulatory, respiratory, and digestive systems are reactivated through blood circulation. Through this, you also boost your mental abilities, regenerating and relaxing your mind, and nourishing your skin. It also strengthens the neural connections related to memory and intelligence.

3. Psychologically beneficial. Just like almost any other workout, aerial yoga helps rebuild your emotional system because it relieves you from stress. It also helps you combat stress whenever you’re in the outside world.

4. Develop new body skills. Because of the new and improved movements involved in the workout, you learn to develop body skills that you may not be able to do in regular yoga.

5. Spiritually uplifting. The spiritual benefits of aerial yoga are undeniable. It increases your creativity which leads you to develop your own artistic skills. You also get to experience more joy and optimism.

Some Key Points to Remember in an Aerial Yoga Class

According to, these are the important things you need to remember in performing aerial yoga:

• Wear comfortable clothing that will allow range of movement, such as yoga pants and top.

• Try to avoid extremely lose clothing to prevent the extra fabric getting in the way.

• Footwear for the class should be barefoot.

• Remove all jewelry (necklace, bracelets, rings, and, earrings) before class.

• Arrive well hydrated, and eat a light meal prior to class. Having nutrients in your system will give you the energy your body needs to work out safely.

• Observe good personal hygiene and wear deodorant in consideration for the next person using the hammock.

• Trim your finger and toenails.

• Avoid eating or drinking acidic liquids an hour prior to class.

• Do not use hand lotion before class.


Are you interested in enrolling yourself in an aerial yoga class? Even though this workout is beneficial to many, unfortunately, not all can enroll in this class and perform yoga exercises. According to, aerial yoga is not recommended to the following:

• Pregnant women – The flips and inversions involved in the workout is stressful for the pregnant woman.

• Those who had a recent eye surgery – Aerial yoga can cause further harm and injury to the eyes if the eyes are not yet fully healed.

• Those who suffer from vertigo – Sudden changes in movement can trigger dizziness and vertigo attack. It is best to seek the advice of the doctor first.

It is very important to note that you do not do this kind of workout on your own to avoid injuries. To be guided properly in performing this kind of yoga, enroll in an aerial yoga class wherein aerial yoga equipment is readily available for you.

In most fitness clubs, aerial yoga is open to any age group, body type, or body size. Classes are usually given in a progressive manner, from beginners to intermediate. For more information, you may visit the local fitness clubs available in your place that offers aerial yoga classes.