Aerial Yoga: What is it, best exercises, and how to practise it for maximum benefits

Health benefits of aerial yoga: Inversions and hanging positions in aerial yoga allow for gentle traction of the spine, relieving pressure and promoting spinal health (Image: Canva)

Over the past few decades, yoga has emerged as a powerful tool for both the body and mind. Among its diverse forms, aerial yoga stands out as an innovative and exhilarating practice. Imagine combining traditional yoga poses with the graceful art of aerial acrobatics!

With its blend of graceful movements and physical challenge, this fitness regimen offers a holistic approach to overall well-being and mindfulness.
Aerial yoga, also known as anti-gravity yoga, incorporates a silk hammock or swing suspended from the ceiling to support and elevate practitioners above the ground. This aerial apparatus allows participants to explore yoga postures in a completely new dimension, promoting flexibility, strength, balance, and mental relaxation. As with any form of exercise, beginners should practise under the guidance of certified instructors to ensure safety and proper technique.

5 health benefits of aerial yoga

1. Enhanced flexibility: Aerial yoga provides an unparalleled opportunity to deepen stretches and enhance flexibility. The support of the hammock enables individuals to move more freely into poses, stretching muscles and joints with reduced strain.

2. Improved core strength: Manoeuvring through various poses in the air engages core muscles extensively, aiding in strengthening the abdomen, back, and other stabilising muscle groups.

3. Spinal decompression: Inversions and hanging positions in aerial yoga allow for gentle traction of the spine, relieving pressure and promoting spinal health. This decompression can alleviate back pain and improve posture.

4. Mindful relaxation: The floating sensation created by the hammock induces a sense of weightlessness, aiding in relaxation and stress relief. Controlled breathing combined with suspended poses calms the mind and fosters mental clarity.

5. Fun and playful exercise: Aerial yoga introduces an element of playfulness, making workouts enjoyable and encouraging participants to explore movements beyond the constraints of traditional yoga.

5 aerial yoga asanas for overall fitness

Flying Pigeon Pose: Begin by sitting in the hammock with one leg extended and the other knee bent, placing the foot on the hammock. Lean forward and extend the arms while lifting the body, balancing on the bent leg. This pose strengthens the core and opens the hips.

Cocoon Pose: Wrap yourself in the hammock, allowing it to support your entire body while gently swaying. This restorative pose relaxes the spine, shoulders, and neck while promoting a sense of calmness.

Upside-Down Facing Dog: From a standing position, lean forward and place hands on the floor, allowing the hammock to support the hips. Extend legs and relax the head, creating an inverted V-shape. This asana stretches the spine, shoulders, and hamstrings.

Floating Savasana: Lie back in the hammock with legs extended and arms resting by your sides. This final relaxation pose promotes deep relaxation, allowing the body to surrender completely.

Aerial Plank: With hands on the floor and feet suspended in the hammock, create a straight line from head to heels. Engage the core muscles to maintain stability, enhancing overall strength and balance.