Have you ever seen people doing yoga in colorful fabric hammocks and wondered what it’s all about? That’s aerial yoga—a fun mix of yoga, Pilates, and acrobatics done while hanging in the air! If you're curious about trying it but don’t know what to expect, this guide will walk you through everything step by step.

We’ll cover what aerial yoga is, what happens in a class, how to prepare, and even answer common worries beginners have. By the end, you’ll feel ready and excited to try your first class!

What Is Aerial Yoga?

Aerial yoga uses a soft, strong fabric hammock (like a swing) that hangs from the ceiling. Unlike regular yoga where you stay on the ground, this style lets you stretch, strengthen, and even flip—all with the hammock supporting you.

The hammock helps take pressure off your joints while allowing deeper stretches. It also makes some poses easier because you’re not holding your full body weight. Think of it like a mix between yoga and playful acrobatics!

Who Can Try Aerial Yoga?

Good news—you don’t need to be super flexible, strong, or experienced to start. Classes are open to all fitness levels. However, if you have injuries or medical conditions (like high blood pressure or recent surgery), check with your doctor first.

Benefits of Aerial Yoga

Why do people love aerial yoga? Here are some great reasons:

1. Improves Flexibility – The hammock gently helps you stretch further than on the floor.

2. Builds Strength – You’ll use your arms, legs, and core to stay balanced.

3. Reduces Stress – Floating in the air feels calming and peaceful.

4. Helps Posture – It opens up your spine and shoulders, which is great if you sit a lot.

5. Makes Fitness Fun! – Swinging and flipping (safely!) feels like playing.

What to Expect in Your First Aerial Yoga Class

If you’re nervous, that’s normal! Here’s exactly what happens in most beginner classes so you can feel prepared.

1. The Studio Setup

When you arrive, you’ll see hammocks hanging from the ceiling at different heights. The room might have soft lighting and calming music. The instructor will help adjust your hammock so it’s the right height for you.

2. Warm-Up Exercises

Every class starts with a warm-up to get your muscles ready. You might do:

• Gentle neck and shoulder rolls

• Cat-Cow stretches (on the floor or in the hammock)

• Deep breathing to relax

3. Learning Basic Poses

You won’t be doing crazy flips right away! Beginners start with simple poses like:

• Seated Pose – Sitting comfortably in the hammock to get used to it.

• Supported Backbend – The hammock helps you stretch your spine safely.

• Floating Tabletop – A great way to engage your core while feeling weightless.

• Inversion (Upside Down!) – Only if you’re ready, and with the instructor’s help.

The teacher will guide you slowly, so don’t worry about keeping up perfectly.

4. Cool-Down & Relaxation

At the end, you’ll do gentle stretches and finish with "Savasana" (resting pose). In aerial yoga, this often means lying in the hammock like a cocoon—super cozy!

What to Wear & Bring to Class

Clothing Tips

• Fitted clothes (like leggings and a snug shirt) so fabric doesn’t bunch up.

• Avoid loose sleeves or baggy pants—they can get tangled.

• No zippers or jewelry—they might scratch the hammock.

• Bare feet work best for grip (some studios allow socks with grips).

What to Bring

• Water bottle – Staying hydrated is key.

• Small towel – In case you sweat.

• Hair tie – If you have long hair, tie it back.

• Open mind! – It’s okay to wobble or laugh—everyone does at first.

Common Fears & How to Overcome Them

1. "What if I fall?"

The hammock is strong (it holds hundreds of pounds!) and close to the ground. Instructors teach you how to hold on properly, so falling is very rare.

2. "I’m not flexible enough!"

You don’t need to be flexible to start—aerial yoga helps improve it over time. The hammock supports you, so you can ease into stretches.

3. "Will I look silly?"

Everyone in class is focused on their own practice. No one will judge you—they were beginners once too!

4. "What if I get dizzy upside down?"

If you’re nervous about inversions, you can skip them at first. Over time, your body adjusts.

Tips for Your First Class

1. Arrive Early – This gives you time to meet the teacher and ask questions.

2. Go at Your Own Pace – Don’t push too hard—listen to your body.

3. Breathe Deeply – It helps you stay calm and balanced.

4. Have Fun! – It’s okay to giggle if you swing a little.

How Often Should You Do Aerial Yoga?

Starting with 1-2 classes a week is great. Your muscles might feel sore at first (that’s normal!), so rest between sessions. As you get stronger, you can go more often.

Final Thoughts

Aerial yoga is a unique way to build strength, improve flexibility, and have fun while doing it. Your first class might feel challenging, but with practice, you’ll get more comfortable.

Ready to give it a try? Find a local studio or check online for beginner classes. Remember—every expert was once a beginner, so just take it one step at a time.

Have you tried aerial yoga before? Share your experience in the comments!