14 years’ experience as a pranayama & meditation teacher | 500 hour certified yoga teacher | Hatha, Flow, Ashtanga Vinyasa, Yin, Sivananda, Aerial, Aqua, Chair, Corporate Yoga, Laughter Yoga, Sound Healing | Know more about Harjas Kaur.
As an aerial yoga trainer with years of teaching experience, I have seen how this unique practice brings strength, flexibility, and joy to beginners. If you are curious about aerial yoga, my guide on aerial yoga for beginners will help you understand the basics, explore the benefits, and discover the safest way to start.
Aerial yoga offers unique benefits by combining traditional yoga with the support and challenge of a suspended hammock. In this step-by-step guide, I will share with you the basics, recommend popular aerial asanas, and explain why aerial yoga is my favourite for wellness.
What is Aerial Yoga?
Aerial yoga, also known as anti-gravity yoga, involves performing yoga postures while being suspended in a fabric hammock. This practice helps improve flexibility, strength, and balance while reducing stress on joints.
It is perfect for beginners because the hammock supports your body weight, making challenging asanas more accessible and giving you the freedom to explore movement safely. Know more about the different types of yoga.
Do you have any doubts or questions about this article?? I am Harjas Kaur, the author, and I would love to hear from you. Send us your question now!
What are the Benefits of Aerial Yoga for Beginners?
The benefits of aerial yoga go beyond the physical. Here are some major advantages:
| Benefit | Explanation |
|---|---|
| Spinal Decompression | The hammock relieves spine pressure, easing back pain. |
| Enhanced Flexibility | Hammock support, helps your muscles stretch better. |
| Strength Building | Pull-ups on the hammock builds upper body strength, while balancing on the hammock engages and strengthens the core muscles |
| Stress Relief | Gentle swings and inversions calm the mind and reduces anxiety. |
| Fun and engaging | Adds playfulness, refreshing your yoga practice. |
Getting Started—Aerial Yoga Hammock Setup
Aerial yoga for beginners needs very little equipment. You mainly need a strong aerial yoga hammock with safely fixed anchor points installed by a professional. The hammock should be set at about hip height so you can enter and exit comfortably. Also keep a spacious, open area around you for safe movement.
Additionally, ensure the hammock is positioned approximately 80-100 cm above the floor to provide sufficient space for inversions and spins. It is also important to have a spacious, open area around you to allow safe and unrestricted movement during practice.
What to Wear: Choose fitted clothing without zippers or jewellery, and preferably a T‑shirt with sleeves to prevent fabric burns. I suggest that you explore our yoga wear section for yoga clothes tips.
Recommended Aerial Asanas for Beginners
Here are some aerial asanas that I recommend to beginners. They will help you get comfortable with the hammock.
| Asana | English Name | Why It’s Great for Beginners |
|---|---|---|
| Adho Mukha Svanasana (अधोमुखश्वानासन) | Downward-Facing Dog | Improves circulation and stretches the back. |
| Bhadkonasana (बद्धकोणासन) | Butterfly | Improves hip flexibility and reduces emotional stress. |
| Viprita Bhadkonasana (विपरीत भड़कोनासना) | Inverted Butterfly | Apart from hip flexibility, it induces relaxation, releasing both the spine &tension from hips |
| Viparita Dhanurasana (विपरीत धनुरासन) | Inverted Bow | Strengthens buttock & back muscles and opens the chest. |
| Vrikshasana (वृक्षासन) | Tree Pose | Improves balance and core strength. |
| Utkatasana (उत्कटासन) | Chair Asana | Strengthens thighs and improves core engagement. |
Each asana practiced in the hammock allows you to experience these benefits with support, helping prevent injuries and deepen your practice.
Note: The asanas mentioned here are recommended by our qualified and experienced authors for general awareness and inspiration. We do not provide step-by-step instructions, as each individual’s physical condition and needs are unique. We strongly recommend learning yoga under the guidance of a qualified instructor who can offer personalised support and ensure safe practice.
Aerial Yoga for Beginners: Essential Tips and Guidance
As someone who has guided many students through their first aerial yoga session, I know it can feel both exciting and a bit intimidating when you are just starting out.
My biggest advice is to approach your practice with an open mind and patience. As a beginner, always choose classes led by certified instructors so you learn the correct technique and stay safe.
- Start slow and listen to your body.
- Always warm up properly before the session.
- Get comfortable with the hammock—sitting, standing, and leaning into the fabric.
- Understand weight transfer.
- Focus on using your core strength to control movements.
- Use the hammock to support your body, but avoid over-relying on it.
- Practice safe entry and exit.
- Stay hydrated and maintain a calm, focused mind.
Who Should Not Try Aerial Yoga
Please avoid aerial yoga without medical guidance if you have:
- Recent surgery
- High blood pressure
- Severe vertigo
- Eye conditions like glaucoma
- Pregnancy (unless your doctor approves and the instructor is trained in prenatal yoga)
Aerial yoga for beginners is a wonderful way to explore yoga in a supportive and deeply therapeutic way. You can download the PDF of the explorative study on the impact of aerial yoga on flexibility and balance in sports person.
Whether your goal is to enhance flexibility, build strength, or reduce stress, aerial yoga provides an accessible and effective pathway. As a seasoned trainer, I highly recommend starting with professional classes to enjoy the full benefits with safety.
Do you have any doubts or questions about this article?? I am Harjas Kaur, the author, and I would love to hear from you. Send us your question now!
Frequently Asked Questions About Aerial Yoga for Beginners
Is aerial yoga safe for complete beginners?
Yes, it’s safe when guided by a trained instructor, using proper hammock setup and slow, beginner-friendly movements designed for new practitioners.
Do I need upper-body strength for aerial yoga?
No, beginners don’t need much strength. The hammock supports your body, helping you build strength gradually through simple lifts and controlled movements.
Can aerial yoga help with back pain?
Yes, supported inversions and spinal decompression can ease tension, but always practice under supervision and avoid if you have medical restrictions.
What should I wear for an aerial yoga class?
Wear fitted clothing, avoid zippers or jewellery, and choose sleeves to protect your skin from friction while moving in and out of the hammock.
How often should beginners practice aerial yoga?
Starting with one or two weekly sessions is ideal, giving your body enough time to adapt while improving flexibility, balance, and confidence safely.
Can overweight beginners do aerial yoga?
Yes, most hammocks support high weight limits. Ensure you join a class that welcomes all body types and uses certified equipment for safety.
Is aerial yoga good for stress relief?
Absolutely. Gentle swings, supported stretches, and floating relaxation calm the mind, reduce tension, and improve emotional well-being effectively.
What equipment do I need for aerial yoga at home?
You need a certified hammock, a strong ceiling mount, carabiners, and enough space. Always get professional installation before practicing alone.
