Popular Aerial Yoga Poses to Try

There are many aerial yoga poses to try out. This chapter will highlight some of the basic ones for you to begin with, and how you accomplish each of them.

Cross shape

The first is the cross shape, one of the most basic poses. Essentially, you want to have the hammock right above the waist and supporting you. You should make sure your hand is holding each side of the hammock. From there, slowly straighten out your legs, and from there begin to lean as far back as you can. Let your arms fall behind you in a wide fashion, and you’ll have the cross shape. It’s a simple one, and a good one to begin with.

Star inversion

This is an inversion. Essentially, you want the hammock to be right against the tailbone of where the spine is, and your hands on each side. Essentially, you want to sit and let your body fall backwards slowly while you open your legs near the material. You should slide your hands down and stabilize yourself. It’s a bit complicated, but ultimately a ton of fun.

Child’s Pose

This is one of the first poses that you will learn, and it’s the foundation for other harder moves later on.

  • essentially, you want to stand in front of where the hammock is, and reach for it.
  • start to move it from side to side in order to straighten out.
  • You should have an instructor in front of you, with the back near where the hammock is.
  • From here, grab about six handfuls of the fabric, with your hands under the plum line.
  • You should then with each leg, step into it. You shouldn’t jump, since you’ll end up falling through.
  • You should from this point move your hands from behind where the hammock is, with the hands and thumbs on the outside, gripping the fabric located on each side.
  • You will feel your feet sit apart, but instead, bring them together.
  • Take your chest and lean it over your thighs to finish it up.

Floating goddess

This is another pose to begin with. To do this, simply do the following:

  • sit inside the hammock, opening up your hips and pushing the legs to the side and out.
  • Sit upright, and work to keep the back straight, and your hips as wide as you can.

This is a pose used as a warm-up move, and to help improve pelvis stability

Triangle Pose

If you’re familiar with yoga, you probably know of the warrior two pose. Essentially, this is similar to that, but much easier because of the hammock itself.

  • Start by getting into the warrior two pose.
  • Stretch the hand in front down to the foot in front of you.
  • Hold yourself there on your back with it, and you’ll feel it in your hamstring easily.

Tree Pose

The tree pose will help with improving your balance, legs, and along with the ankles and calves, it can strengthen your thighs. It’s also a good addition to your spine.

To do this, begin with the following:

  • Get into the tree pose, and stand underneath the plum line, putting one foot inside, like you’re about to stand.
  • Wrap your arm that’s the same as the one standing in the hammock for support.
  • Bring the opposite leg up, and your hands together like a prayer.
  • This is a great one for stabilization, and it can be challenging for those that are new to working this part out.

Chair in Cross

This is similar to the one that you used before. To do this, simply begin with the following:

  • Have the hammock wrapped around your upper back.
  • Extend your foot out and feel like you’re sitting in the chair.
  • You can then lean back against the hammock, and if you want to, you can also do an invert from this position as well.

This is a great one to decompress the spine, remove lower back pain, improve your posture, and it can be a bit challenging as well.

Shoulder Stretch

This is a great one to help stretch out your shoulders and upper back muscles. To begin, put your hands into the hammock, and then move underneath it.

You’ll notice immediately the following happen:

  • Shoulder and spine stretch.
  • Better posture.
  • Reducing lower back and sciatica pain.

Plank in hammock

Do you like planks? Well, how about a plank in a hammock? This is simple. Essentially, you want to do the following:

  • Put your feet into the hammock on each side.
  • Start to slide forward, and hold yourself on the ground.
  • Hold it there in the plank position with your core engaged for best results.

This is a great one since it will help make your core, shoulders, legs, arms, and spine stronger so it’s kind of a great one period for everything. It can also help with engaging the glutes more and reducing the lower back pain, since this does raise it higher than it does in a normal plank. It can improve your posture, and increase your balance as well, a great combination.

Plink and pull

This is another simple aerial yoga pose, but it does work well. essentially, it’s just a few steps, and they are as follows:

  • Take your right leg and hold it straight into the hammock.
  • Place your hands on each side.
  • Pull the right arm back as if you’re drawing a bow.
  • Extend your left arm out like you’re holding the other side of the bow.
  • Turn your body towards the right and engage the core.

This is actually a pose that will not only stretch out key leg areas, improve back pain, balance, and focus, but it will also help with digestion too, since it will help with moving everything in the right direction as well.

The Swan

This is another great yoga pose used with aerial yoga, in that it’s super relaxing. To begin, you must do the following:

  • Position the hammock in front of you and lean forward.
  • Hold onto the hammock with both your hands, stretching yourself in a forward direction like you’re floating and holding the hammock behind you
  • You will feel parallel to the floor, and you can extend your head and chest out to help with the tension in the hips and the thighs.

Cocoon Savasana

This is one that you use at the end of the class, and it’s super relaxing. Typically, it also involves relaxing music. With this as well, the entire body is inside where the hammock is as you lay flat while you allow the body to sink in as well.


To begin, do the following:

  • Put your legs in.
  • Put your hands behind you, or wherever it is comfortable. Some like to put their hands over their heads, or even outside. You should do what is natural and relaxing.
  • Essentially, you just sit there, and your instructor might gently swing you, and you simply just sit there while you feel it, and eventually, you will stop swinging.
  • Finish this up by going into the child’s pose by getting each side of the hammock, and slowly sit up and move into the child’s pose.


With all of these, you can use traditional yoga poses as well. You might learn how to do the pigeon as well from the star pose by extending one leg out as well, and that can be quite fun for everyone. You might enjoy the feeling as well, since the aerial nature of it adds an extra challenge to yoga as well, and you’ll find it a lot more fun too.

With advanced moves, only wait for when you feel like you’re ready to do them. You should be careful with a lot of these, especially the chandelier. If you do take these too fast, it could end up causing problems, since you might end up getting hurt. Ideally, you should make sure that you’re used to basic yoga poses and moves before attempting all of these harder ones.

These aerial yoga poses are simple for you to begin with, and ultimately are very effective, and you can have fun with this, while also learning some amazing balancing and strength skills to make it possible for you to do this.

Read more:

What is Aerial Yoga?
Tips to begin Aerial Yoga
What you need to begin Aerial Yoga
Physical Benefits of Arial Yoga

Mental Benefits of Aerial Yoga

Precautions for Aerial Yoga
FAQs about Aerial Yoga


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