If you’ve ever felt like life’s just been too much, you’re not alone. Between work emails, family errands, grocery runs at Trader Joe’s, and maybe even trying to keep up with your gym routine, stress can sneak in real quick. That’s why I found something that changed my self-care game: aerial yoga.
Yup, it’s that type of yoga where you’re hanging in the air using a soft hammock. Sounds fancy, right? But trust me, it’s a lot more beginner-friendly than it looks. You don’t need to be a gymnast or a dancer. Just bring yourself, your breath, and a little willingness to hang out upside down. Literally.
Let me walk you through 10 easy aerial yoga poses that really helped me chill out and feel light again. These aren’t just good for stretching your body. They’re amazing for your mood, your headspace, and that tightness in your shoulders that feels like you’re always carrying your whole life on your back.
What’s Aerial Yoga and Why It’s Different
Okay, before we jump into the poses, let’s chat a little about what aerial yoga really is.
You’ve probably seen it on Instagram — someone wrapped in silk fabric doing a crazy-looking flip. But real aerial yoga can be super gentle. Think of it like a blend of traditional yoga, pilates, and a little bit of circus-style suspension. You use a hammock made of soft, stretchy fabric that supports your body. It lets you go deeper into poses without putting pressure on your joints.
And the best part? It’s so good for your back, spine, and especially your mind. That floating feeling does something special. It’s like giving your nervous system a warm hug.
Let’s get into the good stuff. These 10 poses helped me calm my mind and feel lighter (physically and emotionally). Most studios offer these in intro or beginner classes. You can also try a few at home if you’ve got a sturdy rig or swing setup. (Just please make sure it’s properly installed — safety first, always!)
1. Aerial Savasana (Floating Relaxation Pose)
Let’s start with the chillest pose of all.
You just lie back in the hammock like it’s a soft cocoon. Your feet dangle, your arms relax, and your eyes close. It feels like you’re floating on a cloud. I swear, the first time I did this, I nearly took a nap right there in the middle of class.
Why it helps: Total nervous system reset. You’re literally being held up by fabric, so your body lets go of tension. Great for anxiety and overthinking.
2. Aerial Star Pose (Open Heart Stretch)
In this one, you spread your arms and legs wide like a star while the hammock supports your back. You gently lean backward, opening up your chest to the ceiling.
Why it helps: When we’re stressed, our shoulders hunch forward and our heart space gets tight. This pose reverses that. I always leave this one feeling way more open and confident.
3. Aerial Forward Fold (Folded Hammock Stretch)
You stand with the hammock around your hips and gently fold forward, letting your upper body hang. You can even hold the fabric in front of you for extra balance.
Why it helps: Instant back and neck release. Plus, being upside down just a little can boost blood flow to your brain and clear that foggy, tired feeling.
4. Aerial Child’s Pose (Cocoon Kneel)
Remember child’s pose from regular yoga? This is the aerial version. You kneel on your mat and lay your upper body into the fabric, letting it hold you gently while you breathe.
Why it helps: Super grounding. I do this pose when I’m feeling overwhelmed. It’s like hiding out in a peaceful little cave for a few minutes.
5. Aerial Cat-Cow (Spine Flow Stretch)
Using the hammock for light support, you move between arching your back (cow) and rounding it (cat). It’s just like the mat version but easier on the spine thanks to the fabric.
Why it helps: Releases all that built-up tension between your shoulder blades. If you sit at a desk all day (like most of us do), this one is gold.
6. Aerial Butterfly Pose (Seated Hip Opener)
You sit in the hammock with the soles of your feet touching and knees falling to the sides. It’s like a floating version of the butterfly stretch from high school PE class.
Why it helps: Hips are where we carry a lot of emotional stress. This pose helps unlock that without forcing anything. Add some slow breathing and it’s magic.
7. Aerial Downward Dog (Inverted Support)
You use the hammock under your hips and go into an upside-down V shape. Your hands stay on the floor, and your heels try to reach the mat.
Why it helps: Relieves lower back pressure and gives a fresh perspective — literally. Also great for decompressing the spine after a long day.
8. Aerial Pigeon Pose (Hip and Glute Stretch)
Place one leg into the hammock and slide into a suspended pigeon stretch. The other leg extends behind you while the fabric helps keep you stable.
Why it helps: This is another killer hip opener. Great for runners, cyclists, or anyone who’s been sitting at a computer too long (aka… everyone).
9. Aerial Spinal Twist (Floating Twist Stretch)
Lie back in the hammock with one leg over the other and twist gently to one side. The fabric keeps your back and hips supported while you rotate.
Why it helps: Twisting motions are amazing for digestion and spinal health. And this version feels like being rocked gently — very soothing on the nervous system.
10. Aerial Shoulder Stand (Supported Inversion)
This one sounds fancy but it’s not hard. You flip upside down with your hips supported by the hammock and your feet pointing up toward the ceiling.
Why it helps: One of the best poses for reducing stress. It flips your blood flow, helps drain lymph fluid, and calms your mind fast. I do this when I’ve had a long day and just need to shake it off.
My First Time Trying Aerial Yoga (and Why I Was Nervous)
Let me be real with you. The first time I walked into an aerial yoga class in LA, I was nervous as heck. I thought I’d fall on my face or be the only one who couldn’t do anything. But guess what? Most of the people there were just like me — curious, a little nervous, but ready to try something new.
The instructor was super sweet and made it feel totally okay to just be where you are. Nobody cared if you were flexible. Nobody laughed when I got tangled up in the hammock. We were all just there to breathe, move, and relax. That sense of community? You can’t beat it.
Tips if You’re New to Aerial Yoga
If you’re thinking about giving this a try, let me pass on a few tips I wish someone had told me before my first class.
- Wear fitted clothes. Loose shirts will fly up when you go upside down. Trust me on this one.
- Leave your jewelry at home. Rings, necklaces, or earrings can snag the fabric.
- Bring water and maybe a yoga mat. Some studios provide everything, but it’s good to check ahead.
- Don’t eat a huge meal before class. You’ll be upside down and full — not a great combo.
- Speak up! If a pose feels weird or painful, let your instructor know. There’s always a modification.
Where to Try Aerial Yoga in the U.S.
There are tons of studios across the U.S. offering beginner aerial yoga now. If you’re in Austin, check out places like The Yoga Studio of Cedar Park. Folks in Portland love The Aerial Space. And if you’re around Atlanta, Kashi Atlanta is a beautiful spot with experienced instructors.
But honestly, just Google “aerial yoga near me” and you’ll probably find a few classes nearby, even in smaller towns. More and more gyms and wellness centers are adding it to their schedules.
Why It’s My Go-To Stress Fix
These days, whenever I feel that tight-chest, mind-racing, gotta-cry-in-the-car kinda stress, I book myself into an aerial class. Even just knowing I’m gonna hang in that floating savasana is enough to calm me down.
And here’s the wild part: I sleep better after. Like, out-cold, no-wakeups kind of sleep. My neck and back feel looser, and my mind isn’t bouncing all over the place like it used to.
It’s one of those rare things that’s fun, relaxing, and actually good for you — all at once. So if you’ve been thinking about trying it, consider this your sign.
Seriously, get in that hammock. Float a little. Breathe a lot. Let go. You deserve it.
