Are you curious about what happens when classic yoga poses literally take to the air? Or are you wondering which different types of yoga are right for you if you're looking for a little extra challenge or a lighter touch? In the world of physical yoga, aerial yoga is a unique style that combines movement, strength, and playfulness—all while you're suspended slightly above the ground.
With a soft cloth, a little courage, and an open mind, you'll discover not only new poses but also your body in a new way. Let's delve into the world of aerial yoga together, one of the most distinctive variations among the many yoga styles. Why does it feel so special, who is it for, and what makes it different from other forms of physical yoga?
What is aerial yoga anyway?
Aerial yoga, known as yoga in a cloth or hammock, combines classic yoga poses with acrobatic movements and a touch of gymnastics. Instead of a mat, you practice largely in the air on a special cloth suspended from the ceiling. The cloth supports you partially or fully, making poses feel lighter or more intense.
Aerial yoga originated in the United States around 2006, thanks in part to dancer Michelle Dortignac. Now, yoga enthusiasts worldwide are floating in studios or even at home. It's not "advanced aerial acrobatics": the classes are often accessible, approachable, and surprisingly beginner-friendly. This style injects a unique dynamic into physical yoga: you move more smoothly, discover new depth in poses, and develop strength and relaxation simultaneously.
Did you know: In some cultures, rocking in a sling was once seen as a way to calm people (and even babies) more quickly and restore balance. So the "cocoon feeling" of aerial yoga is older than you might think!
Aerial yoga's place among different yoga styles
Anyone who explores different types of yoga will quickly realize that no two styles are the same. From tranquil yin to dynamic vinyasa, some yoga styles focus primarily on stillness, while others demand strength or endurance. Aerial yoga falls under the category of physical yoga. This means you actively use your body, sometimes even quite challenging, but the intention is always to connect movement, breath, and attention.
What makes aerial yoga unique:
- The hammock provides support, making it easier or even longer to hold some poses (such as inversions) than on a mat.
- Your body moves three-dimensionally, which requires more stability and body awareness than many other yoga styles.
- The support (and sometimes tension) of the cloth creates a surprising sense of playfulness and lightness. You can do deep stretches and vigorous exercises, but also swing or hang for ultimate relaxation.
- The cloth can also sometimes limit you; not every pose from other yoga styles fits in a hanging cloth. This naturally fosters greater creativity and acceptance.
The Benefits of Aerial Yoga
- Deeper stretches: The cloth helps to relieve joints and muscles, which is especially beneficial for hip and shoulder openers.
- Core strength and balance: Because your body has to constantly stabilize itself, you train your deep core muscles – you're guaranteed to feel it the next day.
- Space for relaxation: Hanging, swaying, or gently rocking in the sling is surprisingly calming. Many people experience it as a kind of safe cocoon, ideal for releasing stress after a busy day.
- Accessibility: Beginners and advanced practitioners practice together; the poses are adaptable, and the cloth provides additional support where needed.
- Boundaries and trust: It takes courage to let go of gravity and (literally) surrender. You'll quickly discover where your limits lie and how powerful surrender can be.
Research shows that yoga in general can have positive effects on the nervous system, muscle tension, and mental health. Scientific research specifically on aerial yoga is still limited, but many yoga teachers and students report increased mobility, less back pain, and an increased sense of lightness and relaxation after regular practice.
Is aerial yoga right for you?
You might be wondering: can just anyone get into a hammock like this? In principle, yes, although some basic fitness is helpful. Aerial yoga isn't just for the agile, acrobats, or daredevils. Because the fabric offers plenty of support, it's also effective for people who find some "regular" yoga poses difficult due to stiffness or minor aches and pains.
There are a few contraindications, such as (severe) high blood pressure, recent surgery, severe glaucoma, pregnancy, or osteoporosis. If in doubt, always consult a doctor or physiotherapist before starting a new yoga style – this is not medical advice.
Fun fact: If you're nervous about hanging in the canvas, you can start with simple poses where your feet stay on the ground. This way, you'll gradually build confidence, both literally and figuratively.
Practical tips for your first aerial yoga class
- Wear tight, loose-fitting clothing without zippers or buttons to prevent snagging or damaging the fabric.
- Please arrive on time so you can get used to the cloth and receive a safety explanation (each studio does this slightly differently).
- Leave jewelry, hair clips, or sharp objects at home; they can damage the fabric or hurt you during poses.
- You'll usually wear socks or bare feet, depending on the floor type. Ask your instructor.
- Respect your boundaries: you don't "have to" go upside down if you're not ready!
Many studios use sturdy materials that are globally certified for safety. However, it's wise, especially at home, to use only certified materials. For example, check that your fabric is securely attached and can handle the maximum weight. We recommend purchasing fabrics from specialist stores like this one .
Symbolism: floating between surrender and trust
What makes aerial yoga extra special isn't just the movements, but especially the feeling of trust. Letting go, both literally and figuratively, is one of the most important lessons. The canvas catches you when you dare to surrender, which can symbolize how you approach your daily life. Can you let go of control, even when you're unsure how things will turn out? Flying here doesn't mean escaping, but experimenting and being fully present in the moment. For many people, this is liberating.
Like other yoga styles, aerial isn't just about the pose itself, but rather about the process: playing, exploring, and occasionally laughing (especially if you happen to twist the wrong way in the cloth!).
Frequently Asked Questions
Can I do aerial yoga if I have back problems?
Aerial yoga can sometimes provide relief from mild back pain due to the decompression of the spine. However, this is a personal practice and not suitable for everyone. Always consult a doctor or physiotherapist if you have back problems. This is not medical advice.
Do I need a lot of strength or experience for aerial yoga?
No, aerial yoga is designed for all levels. You don't need any acrobatic skills. The fabric makes many poses even easier to perform than on a yoga mat. You will, however, naturally build strength due to the fabric's instability!
What is the difference between aerial yoga and antigravity yoga?
The terms are often used interchangeably. Antigravity yoga is a protected trademark, while aerial yoga (also known as hammock yoga) is the general term for yoga with a cloth. Both work according to the same principle.