Aerial Yoga vs Aerial Silks | Differences, Similarities & Choosing a Style

Curious about the difference between Aerial Yoga vs Aerial Silks? Learn about the differences, similarities and how to choose.

Aerial fitness has taken the world by storm, offering a unique and exhilarating way to stay fit and flexible. If you’re looking to take your workouts to new heights, you’ve likely encountered the captivating worlds of Aerial Yoga and Aerial Silks. These two aerial disciplines may seem similar at first glance, but they have distinct characteristics that cater to different preferences and fitness goals.

In this comprehensive guide, we’ll explore what Aerial Yoga and Aerial Silks are, highlight their similarities and differences, and provide expert advice on how to choose between the two. So, let’s unravel the ropes and soar through the fabric as we dive into the fascinating realm of Aerial Yoga vs. Aerial Silks.

What is Aerial Yoga?

Aerial Yoga, also known as Fly Yoga, Air Yoga and AntiGravity Yoga, is a graceful fusion of traditional yoga poses and aerial arts. During classes, you’ll perform yoga postures while suspended from soft fabric hammocks.

The aerial yoga hammocks allow you to explore deeper stretches and develop core strength. The gentle sway of the fabric and the sensation of floating create a soothing and meditative experience, making Aerial Yoga a holistic practice for both body and mind (great for anxiety and depression).

Aerial Yoga provides numerous physical benefits, including improved flexibility, enhanced balance, and increased spinal decompression. Its accessibility makes it suitable for practitioners of all fitness levels, making it an excellent choice for aerial yoga beginners and experienced yogis alike.

What is Aerial Silks?

Aerial Silk involves performing acrobatic moves while hanging from long, silky pieces of fabric suspended from the ceiling.

Unlike Aerial Yoga, Aerial Silks focus more on strength and dynamic movements. It’s a performance-oriented discipline that requires a combination of strength, flexibility, and artistic flair.

Aerial Silks training offers a full-body workout, building upper body and core strength while enhancing overall flexibility. The artistic aspect of Aerial Silks allows for creative expression, making it a fantastic choice for those seeking a unique form of fitness and self-expression.

Similarities Between Aerial Silks and Aerial Yoga

While Aerial Yoga and Aerial Silks have distinct characteristics, they share some common ground. This is one of the reasons that makes the styles appealing to fitness enthusiasts looking to explore aerial arts:

Core Strengthening: Both disciplines require significant core engagement to maintain balance and perform movements gracefully.

Enhanced Flexibility: Aerial Yoga and Aerial Silks encourage flexibility as they involve stretches that extend beyond what traditional ground-based workouts can offer.

Mind-Body Connection: Practitioners of both Aerial Yoga and Aerial Silks often report an improved mind-body connection. This is because the need for concentration and control is paramount in both.

Stress Reduction: The sensation of suspension and movement through the air can induce relaxation, reducing stress and promoting mental well-being.

Accessible to All Levels: Whether you’re a novice or an experienced fitness enthusiast, both Aerial Yoga and Aerial Silks can be tailored to suit your skill level.

Benefits of Inversions: During both practices, you get to experience all the benefits of hanging upside down.

Differences Between Aerial Yoga and Aerial Silks

While there are similarities between the two, there are also plenty of differences. Here are the things that set the two modalities apart.

Apparatus: Aerial Yoga uses soft fabric hammocks, while Aerial Silks employ long, silky fabric strips. The choice of apparatus significantly impacts the experience.

Intensity: Aerial Silks are generally more physically demanding and intense due to the acrobatic nature of the movements, while Aerial Yoga tends to be gentler and focuses on stretching and relaxation.

Artistic Expression: Aerial Silks offer more room for artistic expression. This allows performers to create mesmerizing routines with intricate wraps and drops. Aerial Yoga leans more towards therapeutic and meditative aspects.

Fitness Goals: If your primary goal is to build strength and develop an impressive aerial performance, Aerial Silks may be your preferred choice. On the other hand, if you seek a holistic approach to fitness with a strong emphasis on flexibility and relaxation, Aerial Yoga is an excellent option.

Rigging: Aerial Silks are usually hung a lot higher than Aerial Yoga hammocks. Additionally, the fabric in Aerial Silks is hung from one suspension point, whereas in Aerial Yoga, we use two.

How to Choose Between Aerial Silks and Aerial Yoga

Making the decision between Aerial Silks and Aerial Yoga largely depends on your personal preferences, fitness goals, and what appeals to you.

To help you make an informed choice, here’s a comparison table:

AspectAerial YogaAerial Silks

ApparatusSoft fabric hammocksLong, silky fabric strips

IntensityGentle and meditativePhysically demanding and dynamic

Artistic ExpressionLimitedExtensive and artistic

Fitness FocusFlexibility, relaxation, balanceStrength, acrobatics, creativity

AccessibilitySuitable for all levelsSuitable for those seeking a challenge

Stress ReductionHigh due to relaxationModerate due to physical exertion

Start Your Aerial Journey

Aerial Yoga and Aerial Silks are both extraordinary aerial disciplines that offer something different. If you’re not sure which one to try, it might be worth testing out both. At the end of the day, your choice should align with your fitness aspirations and the experience you’re looking for.

Whichever path you choose, remember that both will lead you to a new world of strength, flexibility, and awe-inspiring movements. Through aerial, you’ll be able to elevate your fitness journey to new heights.

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Everything You Need to Know About Aerial Yoga

What is Aerial Yoga?

Aerial Yoga is a hybrid yoga practice which combines traditional Hatha Yoga poses, aerial acrobatic arts and body conditioning exercises performed with the aid of an aerial hammock. Classes can range from gentle and restorative to very demanding depending on how the hammock is used, making it suitable for people of all levels of experience and physical ability.

Aerial Yoga Benefits

Aerial Yoga has all the same benefits of regular yoga with some added extras, including:

Decompression and alignment of the spine

Strengthening and lengthening of the body

Upper body strengthening

Core strengthening

Improved balance

Body awareness

Increased spacial intelligence

Relieving stress and anxiety.

(Image via @nirvanayogavihara)

Using an aerial hammock makes inversions obtainable to everyone regardless of experience or physical condition. Our bodies get better oxygenation through increased blood flow to the brain during inversions which have many health and anti-ageing benefits such as:

Improved digestion and elimination

Improved blood circulation

Improved lymphatic drainage

Improved skin tone

Relief of spinal pain

Helps with insomnia

Energises the body and mind.

Aerial Yoga also helps to build confidence and self-esteem. “I’ve noticed most Aerial beginners are under the impression they can’t or won’t be able to perform the inversions or acrobatics in the class,” Melina tells us. “I have seen the look of pure joy on my students’ faces when they overcome their fear and try and actually accomplish it… sometimes they even tear up – as do I; it’s really an amazing experience for both the student and the teacher.”

How Does The Aerial Yoga Hammock Work?

(Image via @caro_msk)

The Aerial Yoga Hammock is made from a specific type of synthetic fabric, that is both soft and durable. The Hammock is hung from the ceiling, ending close to the floor which enables you to aid or add difficulty to certain yoga poses, while also being able to explore acrobatic movement in the air.

Differences between a Hammock, Aerial Yoga Swing and Frame

There is a big difference between Aerial Yoga and Swing. First of all the swing was originally designed just as a product along with a users guide which one could use on their own to aid in certain stretches/strengthening exercises and inversions. Aerial Yoga is a whole yoga practice adapted to the use of the hammock, taught by certified yoga teachers. The fabrics are also completely different; Aerial yoga hammocks are made of a soft, slightly stretchy fabric which is at least 6 meters long and 2 meters wide.

The Swing has handles on it and is made out of parachute material which has no stretch and is much shorter, limiting the range of movements one is able to explore. You can not step on the swing or fully get into it as you can with the Aerial Hammock.

The frame is a metal frame that you can buy and set up at your house to hang the Aerial hammock or swing from if you don’t want to (or can’t) hang it from the ceiling. There is also the handy doorway frame, that doesn’t need screws; it just wedges in your door frame!

Other Aerial Yoga Equipment

(Image via @aerialkathleen)

There is also another type of aerial exercise called “Aerial Silks” which are a long fabric hung from a very high ceiling. This is more of a dance/acrobatic performance, not yoga. And there are also aerial hoops, which is a hula hoop suspended from the ceiling where you again would perform circus-like acrobatics.

Aerial Yoga At Home

If someone wants to do Aerial Yoga at home, we would first recommend they are very familiar with the aerial hammocks and how to safely use them. Taking classes with a certified teacher is a must in order to learn the practice. It’s also best if they are a confident solo yoga practitioner. If you do go the at-home route and buy your own hammock, the ceilings have to be at least 2.70 in height and there should be around 1.5 meters of free space in front and behind and either side of the exercise area, in order to be able to explore the full range of movements safely with the hammock.

10 Aerial Yoga Poses

There are so many Aerial Yoga poses, almost as many as there are regular yoga poses, and we teamed up with Melina and got her to show us 10 of her favourites.

1. Wing Span Shoulder Stretch

Stand in front of hammock

Place shoulders through the hammock and wrap hands around it

With the arms wide above eye level, lean forward and enjoy the stretch!

2. Downward Facing Dog

Hold the fabric wider than the hips and place it on the hip crease

Bending from the hips, lean the chest down to secure the hammock in place

Walk yourself forward until your heels are touching the floor (or almost)

Stretch arms forward and place on the ground.

3. Chaturanga Dandasana or Full Plank

Place both feet in the hammock

Hands are placed under the shoulders

Keep the hips at shoulder height

Engage your core to keep the lower back full.

4. Warrior II

Bring the fabric behind one knee

Open the body to the side while keeping a strong back leg

Push front leg into fabric

Lift arms up to shoulder height and extend away from body

Lean weight slightly forward until you come into the position.

5. Warrior III

Stand with feet hip-width apart

Grab the fabric shoulder-width apart

Push outer edges of hands down to keep wrists level

Bend from the hips lowering torso parallel to the floor

Lift one leg and extend back bringing it parallel to floor

Keep abdomen engaged and tailbone lengthening towards the heels.

6. Padangushtasana

Standing firmly on one leg, place the other leg into hammock behind the ankle

Lengthen the spine and twist toward the side of the lifted leg

Extend the arm on that same side out behind you

Push the opposite arm on to the outer side of the fabric.

7. Inverted Backbend

Stand in front of hammock

Gather 1/3 of the fabric into hands and turn to have hammock behind you

Place elbows in hammock and with hands push the hammock down so you can sit

Grab fabric with fingers facing out and gather at the sacrum

Start lowering the torso backwards while sliding the hands further up the fabric

If you feel comfortable, you can let go of fabric and extend the arms to the floor.

8. Hanging Bow Pose

Follow the same instructions to enter into Inverted Backbend

Then Bend the knees and grab hold of the feet/ankles.

9. Baddha Konasana (Cobblers Pose or Aerial Bound Angle)

Stand in the hammock with both feet

Keeping hands extended at shoulder height, start lowering your hips until you form a right angle with your body

Bring the knees out to the side and bring the soles of your feet together

Bend the knees and bring the groin to rest against the fabric

Lower your hips until your feet are pointing forward

Bring your shoulders in front of the hammock and rest hands on the knees.

10. Savasana

Gather 1/3 of the hammock’s length in your hands and sit in the hammock

Lie down in the hammock bringing your whole body inside of it

Relax the whole body releasing your weight into the hammock and enjoy!

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Practicing Aerial Yoga with Kids: Benefits and Tips

Most people assume that aerial yoga is only meant for adults. But the reality is that children can also benefit from doing yoga swing workouts.

By practicing aerial yoga with kids, you will be encouraging them to live an active and healthy lifestyle from an early age. Consequently, this will enable them to enjoy life to the fullest.

Practicing aerial yoga with kids also provides a great means of bonding with them, and besides, aerial yoga can be a super fun means of hanging out with your children and spending quality time with them.

And, research has shown that kids who spend ample quality time with their families tend to perform better in school, and they have lesser behavioral issues.

Furthermore, It provides the perfect opportunity of unplugging from your electronic devices and doing something that will offer health benefits to everyone.

In this article, we will walk you through some of the key benefits of practicing aerial yoga with children. We will also give you tips for practicing aerial yoga with kids, to ensure a fun, safe and effective session.

With that said, let’s dive straight in.

Benefits of Aerial Yoga for KidsAs highlighted above, practicing aerial yoga with kids or teaching kids yoga swing workouts comes with numerous benefits.

Here are 8 incredible benefits of yoga swing workouts for children:

Enhanced Cognitive FunctioningYoga swing workouts can help to improve cognitive functioning as well as focus. As you may have probably noticed, practicing aerial yoga requires a certain level of concentration, both for the mind and body.

Regardless of the pose that they’re doing, they will have to pay close attention to their body’s movement.

You will also have to focus on your breathing so that it can align with those body movements. And, when you practice aerial yoga with kids regularly, their cognitive functioning and focus will improve.

This increased focus will make them better in various aspects of their lives. For instance, their academic performance may improve or they may start performing better in sports.

Improved SleepDoing aerial yoga poses that entail mindful breathing and slow deep stretching before bedtime, will get the body moving. And this will help to alleviate stress. Consequently, you will find it easier to sleep better and longer, compared to when your body is tense, your mind is full or you are feeling stressed.

Practicing yoga with kids, especially before bedtime, can also help to release stress, relieve tension and remove negative emotions that may have accumulated throughout the day. As a result, you will help them to enjoy quality sleep at night.

So, if your child has been suffering from insomnia, you should consider introducing them to bedtime aerial yoga.

Can Help to Soothe Sore MusclesChildren spend a considerable amount of time playing. And while playing is highly encouraged and healthy activity for children, they may end up with sore muscles or feeling extremely tired, especially if they participate in an exercise they are not used to or harder than their level. And, this tiredness or fatigue can make it hard for some children to fall asleep.

Fortunately, gentle and relaxing yoga swing poses can help to alleviate the tension, fatigue and muscle strain that children may experience after an entire day of playing outside. By alleviating the muscle soreness and fatigue, your child will fall asleep faster.

And as you may probably know, quality sleep is important for all children, when it comes to their growth and development.

Improved Self-Regulation

Self-regulation refers to an individual’s ability to recognize and change their emotions, thoughts and behavior, depending on the situation or circumstances at hand. And, aerial yoga can help to enhance this ability.

Whenever they are doing various yoga swing poses, kids will pay attention to their bodies and minds. Also, they will get a better understanding of their thoughts and feelings. And with this understanding, kids will be able to manage their emotions better, depending on the situation at hand.

For instance, if your kid is feeling frustrated at school or they’ve had an altercation with a classmate, they will struggle to pay attention to the learning material. And if this keeps happening, they will not retain any of the information being taught. Consequently, they may lag behind their classmates.

But when you practice aerial yoga with them, you will help to enhance their self-regulation. They will be able to reflect inwards and adjust accordingly, depending on the situation.

So, as much as they may be feeling angry or frustrated, their self-regulation will help them to cope with that issue appropriately and effectively, meaning it will not interfere with their learning.

Improved Breath Control and StrengthYoga swing poses require a considerable amount of strength to execute, both physical and mental. And with regular practice, you will notice several cognitive and physical changes within yourself.

For instance, a regular aerial yoga workout session can lead to enhanced flexibility, increased mental clarity and more upper body strength. And, all these benefits mainly stem from breath.

When you breathe quickly or harshly, you will reduce focus, increase muscle tension and increase your fight-or-flight response. And all these will have serious negative effects on the body and mind.

By practicing aerial yoga with your children, you will teach them proper breathing techniques while helping to enhance their mental and physical strength from a young age.

Consequently, the improved mental and physical strength will help to lower the chances of obesity and depressive symptoms, while increasing self-confidence and self-awareness. Also, practicing yoga swing workouts with kids regularly will help to boost their overall well-being.

Teaches Responsibility and DisciplineAerial yoga is more of a journey of a lifetime and not a destination. It requires plenty of patience and discipline.

When your children begin learning at a young age the advantage of a committed practice, it will transfer into other areas of their life, be it their activities at school, relationships as well as responsibilities.

And when they learn that antigravity yoga requires constant practice and patience as opposed to being an instant achievement, they will learn and accept that life, in general, is a path. They will have some good days, bad days and something in between. In short, they won’t grow up thinking that everything will be perfect every day.

And by accepting the reality of life, they won’t end up feeling frustrated or disappointed, in case things don’t turn their way sometimes. Through aerial yoga, they’ve already mastered the practice of picking up the pieces and moving on.

Boosts CreativityWhen practicing aerial yoga with kids, you can sometimes incorporate games and other themes, which will make the session more engaging and fun. For instance, you can allow your kids to come up with their own poses, designed to align with a particular theme.

By allowing them to come up with such poses, you will not only make the session fun and playful, but you will also be enhancing their creativity and boosting their imagination. And, this creativity will come in handy in several stages and areas of their life.

Boosts Self Esteem

As earlier mentioned, aerial yoga requires a great deal of strength, focus, flexibility and concentration. And whenever you practice with your kids, they will eventually develop these key attributes.

Eventually, their confidence will grow. For instance, if your kid successfully executes the Crow Pose, they will believe in their capabilities.

With time, their self-esteem will grow, which will help to enhance their performances or productivity in other areas of their life.

For instance, a child with high levels of esteem will perform better in academics or sports, compared to one whose self-esteem and confidence are low.

Tips for Practicing Aerial Yoga with KidsWithout a doubt, practicing aerial yoga with kids comes with a wide range of benefits for both the child and the entire family as a whole.

If you are planning to get started on this practice, here are some pointers that will help you to enjoy a fun, safe, and effective yoga swing workout session with kids.

Choose Age Appropriate PosesThe yoga swing poses that you will select for a three-year-old, an eight-year-old or a teenager are all different.

After all, children in these different age groups are at different levels of growth. Besides, they have varying levels of understanding and abilities to grab different concepts.

To this end, you need to make sure that the yoga swing poses that you choose for the kids you are training align with their age.

For instance, if you intend to practice yoga swing workouts with a pre-schooler, then you should incorporate imagination and stories. As for the poses, they should be light and easy to execute.

At the same time, if you are practicing antigravity yoga swing poses with an eight-year-old, you can still incorporate some storytelling and imagination but you will also make the poses a bit more challenging.

In case you are practicing with teenagers, then you should incorporate poses that entail lots of stretching, strength and flexibility. At this age, kids are ready to transition into advanced aerial yoga poses like meditation techniques and pranayama breathing.

Practice in the MorningKids experience varying levels of energy throughout the day. For instance, when they wake up, they are bubbling with energy and they are ready to go outside and start playing.

But by the time the afternoon comes around, they are already quite tired and sleepy. So, if you want to practice aerial yoga with your children, it will be highly advisable to slot the practice session for the morning hours, when their energy levels are extremely high.

Also, the concentration levels are equally high during the early morning hours, compared to afternoon hours. Hence, you will find it much easier to get them to focus.

Besides, they will be in a better position to manage demanding poses, compared to the afternoons when their bodies are already tired and their focus has diminished.

So, if you want to practice yoga swing workouts with your children, the morning hours will be the most ideal.

Make the Session Lively and Fun

When practicing aerial yoga with children, you need to find ways of making the sessions fun and lively. Doing so will not only help to grab their attention but it will make them easier to master various aspects of this practice.

Fortunately, there are several available strategies and approaches, which you can use to make the sessions livelier and more fun.

For instance, you can play some age-appropriate, yoga-friendly music. Such music will help to make the practice more fun and enjoyable.

And when children are enjoying themselves, you will also find it easier to teach the different yoga swing poses based on their age group.

Apart from music, you can also incorporate props like scarves and feathers. You can use such scarves to visualize movement and breathing, thus making it easier for the kids to understand whatever you are trying to teach them.

Mandalas will also be a great tool to incorporate into your aerial yoga swing sessions with kids. They can help to aid concentration and mediation.

With mandalas, you simply need to print them from online sources or even print out our lotus logo!! You can then have the kids color them using beautiful patterns. This activity will help the kids to focus their minds while calming them down.

End the Session with Relaxation PosesJust like a relaxing aerial yoga practice for parents, you should end the session with some meditation. Ending the practice this way will help their bodies to cool down, relax and unwind.

For kids, it doesn’t have to be something complicated. You can simply have them lie still on their backs, as you narrate a story about something imaginary, which will help to shift their minds somewhere else. A brief session of around 10 minutes or so should be enough.

From there, you can then share some snacks you may have, praise them and leave them to their day.

Wrapping It Up

Practicing aerial yoga with kids can help to enhance their physical, spiritual, and mental well-being in various ways.

By observing the tips we’ve shared in this guide, you can make your aerial yoga swing session with your kids more enjoyable, safer, effective, and more productive.

Good luck!!

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How to Level Up Your Workout with Aerial Yoga Swings

The road to fitness is not always that easy. It will require a significant adjustment in your lifestyle and mindset. Sometimes, no matter how consistent you are or how much you push yourself harder, you don’t see the results you want.

This doesn’t mean you are not working hard enough for your goals. What you can do to get out of this workout plateau is to make small changes in your fitness routine. You can tweak some of your exercises and get out of your comfort zone.

You may enroll in different classes to spice up your workout. If you’re looking for a new environment or you’re just up for a challenge, you can try a workout with aerial yoga swings and see if you like it!

Aerial Yoga Is Also a Good Cardio WorkoutThere are several articles and studies that talk about how aerial yoga can be a good cardio exercise. It is considered low-impact cardio that can also encourage fat burning. Some professionals also say aerial yoga burns the same calories as power walking.

This is good news for those who are not fans of heavy cardio exercises. Though aerial yoga seemingly has minimal impact, its routines require a lot of movement, especially in your core and upper body.

Doing aerial yoga is enough to burn calories without causing too much strain on your joints and body. This is good for people with back or knee problems. You won’t have to dread an intense fat-burning session to get your cardio in. You’ll be able to get results with aerial yoga.

Aerial Yoga Can Be Done At Home Too!Travels from home to the gym can be pretty dreadful for some people. You might find yourself choosing to go on a different route instead of getting your work out for that day. Plus, you might not feel motivated enough for the prepared exercises.

Though you could always workout with aerial yoga swings at-home, especially with the resources available, it is always good to incorporate new things to get your energy going. The good thing about this type of yoga is you can also practice it at home. You can have a good aerial yoga set up in the comfort of your home.

You won’t need a lot of expensive equipment to have a the perfect set-up. There are many aerial yoga swings and aerial hammocks that are both affordable and of good quality.

Aerial Yoga Swings Introduces Variety to Your WorkoutsSince working out can be predictable, it is important to include something in your routine that you can look forward to. Some of the things you can do would be to switch up your routines, get a workout buddy, or enroll in different classes. If you want to take it up a notch, you can try a workout with aerial yoga swings.

This has gained popularity over the years because of its unique structure and poses. You might have seen this all over social media and wondered what it’s like to do a downward-facing dog position in a hammock.

Since it’s a type of yoga, a lot of poses and practices of traditional yoga are also incorporated into this. It can be intimidating at first, but setting a new goal can help you get out of your workout rut and improve yourself better.

Workout With Aerial Yoga Swings to Build Your Core Muscles

If you want to work on your core but are still dreading the usual sit-ups and Russian twists, working out with aerial yoga swings can be a good alternative. Most of the routines will require you to constantly engage your core, especially if you’re suspended in the air.

Being off the ground results in core activation since you lose your point of stability. Without completely realizing it, you’ll use your core muscles a lot.

Every time you’d switch to a different position while in the air, your core and upper body muscle do all the work for you. That is why with consistent practice, many practitioners would see a difference in their core.

It would feel firmer, tighter, and look more toned.

Granted, you’d still feel all the burn, but at least you can have all the fun while at it. Just make sure that you still maintain proper form so that you won’t harm yourself in the process. If you can consult with a professional or a more experienced yogi, that would be great. If not, you can browse the internet for blog posts, informative articles, or vlogs that can help you with broadening your knowledge on this.

In the end, it’s still important to get a professional opinion when venturing into new workout routines. This is to ensure that you are doing the right thing and not causing any injuries to your body.

Aerial Yoga Is For Amateurs and ExpertsAerial yoga is very inclusive for beginners and professionals. If you’re just starting and looking for a new experience, you’re more than welcome to try to workout with aerial yoga swings.

Many aerial yoga beginners enroll in their first class out of curiosity. It’s easy to get enticed by the silks and hammocks attached to the ceiling, as well as the inverted poses with just the aerial slings as your support.

You do not have to be trained in ballet or aerobics for you to get associated with the practice. You can enroll or try this out even without any background knowledge on it. Aerial yoga is always worth a try, whether you’re looking for a new setup or an addition to your existing workout routine.

This goes the same for those who are into yoga already or are engaged in a more active lifestyle. You might be drawn to the practice of aerial yoga because of the challenge alone. If you’re already doing consistent yoga practice, the switch to workout with aerial yoga swings won’t be as hard as you think.

Consider this as a level up from what you’re currently doing. Don’t be too intimidated by the equipment. If you’ve already gained some level of mastery of these poses on the ground, you’ll be well capable of doing it suspended off the ground.

Starting Your Aerial Yoga Swings Practice

There are several ways to take your workouts to the next level and one of them is getting into aerial yoga. This is open to all ages, shapes, and sizes. You can even let kids and grandparents try these exercises with you!

The thing with aerial fitness is that you can incorporate different equipment and exercises to this as it’s not limited to aerial hammocks and silks. The devices used for this type of practice are safe and can generally support around 350 lbs.

If you want to know how you can add this to your workout, here is a guide to aerial fitness:

Prepare your mind and body. You might be used to a different set of exercises. So it’s always good to prepare your physical and mental state beforehand. Though aerial fitness is not as straining as other workouts, you still might experience dizziness or nausea, especially if you’re hanging upside down. Make sure that you get proper rest, eat a good meal, and drink plenty of water. Please also consult your doctor If you have other conditions that might be an issue later on. Having a safe workout should be your number one priority.

Additionally, you should not put so much pressure on yourself. It can be quite challenging, so know that not everyone gets the hang of it that quickly. Know that you’re there to learn and experience new things.

Know which classes suit you best. There are different classes that you can take for aerial fitness….

There’s the most common aerial yoga, which usually uses hammocks that are usually suspended from the ceiling. It is a popular choice for beginners since this is an excellent introduction to the practice, and it’s often offered at many yoga studios. Likewise there are also yoga swing/trapeze classes that also use handles to help maneuver into the poses and act as additional support throughout your sessions.

Another fitness class you can try is the aerial hoop. You might have seen this in various circus acts and acrobatic performances. It’s a good thing beginners are also encouraged to try this. It is a fun way to spice up your workout while still having fun and burning off those calories. Just like in regular aerial yoga, this also builds your core and upper body strength. This will improve your flexibility and boost your self-confidence, too!

Similar to aerial yoga, aerial silk is another practice you can venture into. The difference this has with aerial yoga is that with the latter, the fabric is made into a U-shape as the two points of suspension connect it – whereas for aerial silks, you have two single points of suspension, which gives you two separate fabrics for support. This works best for people who want to deepen their knowledge of aerial arts and eventually venture into a more artistic practice.

For more recent practices, aerial fitness also covers bungee fitness which utilizes a hip harness and bungee cord.

Get the right equipment. Alongside choosing the suitable classes is getting the right equipment for your aerial workouts. This is important to ensure that you are doing the poses and routine correctly. This minimizes risks and helps you get deeper into the practice. Make sure that the tools and devices provided for you are safe and of quality. When you are enrolled in a class, you’ll be able to limit the risk as the equipment in these studios is constantly checked and goes through a standard qualification process.

On the other hand, if you decide to do your workouts at home, you must know the suitable devices that fit your practice and space. Keep in mind that this will require extended movements; that’s why you’ll need ample space for better execution.

If you think your ceiling won’t withstand the workouts, you can check out yoga swing stands.

These things are perfect for those who cannot fully commit yet and are just looking into trying out the routines. Yoga swing stands are also portable so you can set them up inside or outside your home. You would not need a ton of people to help you with this– you can easily do it yourself!

Is Working Out With Aerial Yoga Swings Worth It?

Aerial yoga, or aerial fitness in general, introduces you to a new kind of fitness. If you’re feeling idle and do not have enough motivation to go to your gym and put your workout in, a workout with aerial yoga swings might help you with that. It’s always fun to try out new things, especially if it involves antigravity fitness.

Now, you’ll be able to enjoy a good workout while being suspended in the air.

How fun is that?

There are tons of benefits that aerial yoga provides, other than a full body workout. With consistent practice, you can improve your flexibility, alleviate back pain, and better your posture.

Many practitioners also feel more confident and robust after several aerial yoga sessions. This is because your whole body gets involved in the routines and exercises.

Each session provides a different learning experience for you.

Additionally, it can also act as an escape from your busy lives. As this employs the principles of yoga, you will also feel zen after every session! Aerial yoga not only teaches flexibility and strength building but also aids in clearing your mind and having a more positive aura.

Our daily lives can be mentally taxing, so it’s always good to have an outlet where we can find comfort.

There’s no harm in trying. And besides, venturing into new things is always exciting. Do your research and enroll in an aerial yoga class near you. Don’t fear the aerial hammocks and the hanging upside down. Who knows, you might end up liking them and the practice.

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Take a swing at aerial yoga at home

Over the past decade, aerial yoga classes with names like “anti-gravity,” “flying” and “acrobat” yoga have appeared on studio schedules – and with names like those, there’s an intimidation factor.

But many people don’t realize that if you’re capable of sitting on a playground swing or lying on a hammock, you’re actually capable of doing aerial yoga.

Despite its sexy appearance, aerial yoga isn’t just about the spectacle of hanging from a silk swing. Like traditional yoga, it actually has many stress- and pain-relieving benefits. In fact, being able to invert with the swing’s support can decrease spinal compression in the same manner as inversion tables used by physical therapists and chiropractors. Personally, I find that supported inversions in a yoga swing ease pressure and release my low back in a satisfying way no other technique ever has. Because of this, I was inspired to hang one in my garage gym and recommend it to anyone who gets relief from low-back decompression or simply wants to add a fun tool to their health and wellness arsenal at home.

Courtesy D. SantasYou can find numerous yoga swings online with prices ranging from $50 to $150. Although swings are generally made of silk or silk-like fabric in a consistent hammock size (I refer to the U-shaped section of the swing as the “hammock”), there are variety of handle styles available. Some swings feature only drapes of fabric as holds on either side, while others have single, double or triple sets of handles. My swing has three sets of handles of varying lengths, which I think offers added support and comfort for navigating different positions.

When hanging your swing, follow all of the directions to ensure that you have it at the right height with enough space for safe freedom of movement. It’s essential that you use a solid support that can sustain your swing’s maximum weight capacity, usually about 300 pounds. If you install permanent anchors in the ceiling, you must use studs; if you’re unsure of how to establish the proper mounts, get a contractor to help you.

Aerial lunge

Courtesy D. Santas

Stand behind your swing. Hold the middle handles on either side for support as you step your right foot through the hammock center. Allow the swing to support your upper leg, just above the knee, while your lower leg hangs above the floor. Your left foot remains grounded, pointing straight ahead. As you gently lean forward into a lunge position, your left heel can rise, but keep your toes down. Center your weight through your core and leverage the resistance of the swing to help balance. Take five long, deep breaths. Repeat on the other side. Once you’ve mastered balance and comfort in your lunge, add a twist.

Twisting aerial lunge

Courtesy D. Santas

From the lunge position with your right leg forward, move your hands from the handles to the sides of the hammock at shoulder height. Gently press your left hand forward as you release your right hand and reach behind you, rotating from the middle of your back. Turn your head to look back toward your open right palm. Take three to five long, deep breaths. Repeat on the other side.

Start swinging

Courtesy D. Santas

Remember that your swing is only about 3 feet off the floor, so try not to be intimidated by the notion of “flying.” When you’re ready to take both feet off the floor, approach it like you would a playground swing.

Stand in front of your swing and back up into it so that the fabric is touching your bottom. Reach up and back to grasp the highest handles on either side. Come up onto your tiptoes, pulling on the handles to help elevate yourself into the swing. Engage your abdominal muscles and hinge from your hips to push your bottom into the hammock. Slide your hands down the sides of the fabric or take hold of the middle handles. Relax into your swing the way you did when you were a child. Try extending your legs. Bend your knees. Do whatever feels comfortable. Take 10 or more long, deep breaths.

Turn upside-down

Note: Inverting is contraindicated if you have untreated high blood pressure. If you are unsure of whether being upside-down is safe for you, check with your doctor.

Once you’ve established a level of comfort with being in your swing, you should be ready to try an inversion of a simple yoga pose, which will give you all the spine-decompressing benefits I mentioned earlier.

Inverted cobbler’s pose

Courtesy D. Santas

From a basic seated position in your swing, holding the sides of the fabric hammock, spread your legs out in a straddle as far as you can. Slowly lean backward, letting your hands slide down loosely, allowing the hammock to support your hips and low back as you turn upside-down. Once you’re inverted, release your hands to the floor to rest with your arms out wide. To finish the pose, bend your knees to wrap around the front of the fabric and bring the soles of your feet together (as pictured). Take five or more long, deep breaths. Return to the seated swing position by reversing the steps you took to get there, ultimately pulling yourself upright using your core and arm strength while holding the handles or fabric.

If you’re OK with being upside-down and you’re a more seasoned yogi on the mat, you might want to move into a familiar, more advanced, posture from cobbler’s pose.

Pigeon pose

Courtesy D. Santas

From inverted cobbler’s position, look up at your legs. Keeping your left leg wrapped around the front of the hammock, move your left foot up and over to wrap around the fabric again for extra support (as shown). If desired, you can hold the lower handles or the sides of the hammock while you move your legs. Allow your right leg to release from around the fabric and rotate it back as you would in a traditional pigeon pose on the floor. You can then rest there in an aerial version of pigeon, letting your hands return to the floor, or you can move into the King Pigeon variation I’m doing in the photo. To progress as pictured, bend your right knee so that your foot drops toward the floor. Reach back with your right arm to catch your foot or toes in the crook of your elbow. Finish by sweeping your left arm up and back to clasp your hands over your head. Hold your version of pigeon for five long, deep breaths. Reverse the steps to return to your upright seated posture and repeat on the opposite side.

Do what’s comfortable

As you play with your yoga swing, don’t be afraid to move in ways that feel comfortable to you. Relax and find ease in your swing.

Courtesy D. Santas

To learn more traditional aerial yoga poses, take a class at a studio or hire an aerial yoga instructor for a private lesson. You can also find a plethora of YouTube tutorial videos.

If, like many of my strength coach friends, you aren’t quite ready to make the leap to purchase a yoga swing but you’re interested in the benefits of aerial inversions, you still have options. Many gyms and performance centers have gymnastics rings, and TRX offers a dual-anchored suspension training system.

Courtesy D. Santas

Both offer alternative ways to get off the ground and turn yourself upside-down. Just remember, these require more strength and creativity to get upside-down, since they lack the support of the yoga swing’s hammock.

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