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6 aerial yoga poses you must know 0
6 aerial yoga poses you must know









In this article we will present 6 basic aerial yoga poses everyone should know - including you!

Lotus Pose:

Lotus pose on the floor is a way of sitting with back straight. 

It looks the same on the hammock. 



Have the hammock behind your shoulders, keep your back straight and your chest pushed forward.

Keep your knees to the sides and feet together.


Inverted Lotus Pose

From lotus pose:

Lean forward (holding to the hammock at ribs height) and invert your body.

Relax your muscles. You can put your hands together behind your back (in a prayer position) or cross them over our head.

If you chose to put them behind your back, you will additionally stretch your shoulders and chest.

This pose is recommended for people with sitting lifestyle. 

It relaxes the hips and elongates the spine.

At first, hold the pose for 30 sec (or shorter, if you feel any discomfort). With time you can hold it longer (as your body learns to relax in it).


If you train alone, enter the pose slowly, consciously.

If you can, ask someone to assist you.

Exit the pose by holding the hammock just above your hips.

Pull yourself up while pushing your legs down.

Do it slowly and calmly: doing it too fast you risk falling out of the hammock.


Bow pose:

Unfold the fabric and lay inside, on your back.

Place the fabric from your bent knees to your lower ribs.

Hold the fabric and lean down with your upper body.

If you feel comfortable, you can let go of the fabric and hold your feet instead.

You can add more stretch by pulling at your feet while pushing them away from your arms. This will stretch your shoulders, chest, spine and thighs more.

Neck is relaxed, head hanging down.

When going back, hold the hammock and roll your torso slowly back up.

Now form a ball with your body, holding your knees to your chest - this way you will stretch your back the opposite way and help it relax after the bow pose. 


Sacrum pose

Place the hammock under your shoulderblades, hold it, arch your body back and pull your legs towards your head.

Place your weight on the hammock ( if you're not comfortable, correct the fabric position, unfold it a bit above your hips).

Pull your legs towards your torso - you can hold to your calves or feet.

Alternatively, you can put your legs like in lotus pose.

To exit the pose, hold the hammock above your thighs, pull your legs to the back and down, and your torso up.

Remember to do it slowly - if you hold and inverted pose for a longer period of time, inverting fast can cause dizziness.


Pigeon pose

acrum pose.

Place one of your legs up on the hammock and second down to the floor (bend both knees).

You can hold the lower leg/foot to stretch its thigh.

To change the legs: go back to Sacrum pose and switch your legs.



First go back to Sacrum pose and then change your legs.


Pigeon pose is perfect for stretching your thighs, spine, chest and shoulders.


Aerial star pose

Enter Sacrum pose.

Place your legs up in the hamock, straighten them up and then bend your knees (your legs should be in line with your body).

Hold the hammock above your knees, push your legs up, forward and to the sides - pull yourself up.

You should have the hammock behind your back and on the inside of your thighs.

If the hammock is hurting your legs, you can try to adjust it a bit, but remember that your body will get used to the squeezing feeling.

If you don't feel stable, you can place your arms to the sides (hammock in front of them).

If you are still uncomfortable, go back to inverted position and rest a while.

To exit the pose, hold the hammock, lower yourself down and go back to Sacrum pose.

Aerial star pose is great for strengthening your whole body and core muscles.



We hope you enjoyed the article and you will come back for more aerial knowledge.

You can already check our other articles and tutorials here.

Aerial team



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