Gentle aerial inspiration for anyone curious about flying yoga — even if you’ve never left the mat
Let me start with this:
I haven’t tried aerial yoga… yet.
And if you haven’t either, you’re in good company.
I’ve spent the past 20 years on the mat — and as a yoga teacher, I’m always looking to learn something new. But with three girls, a fourth baby on the way, and a lot of prenatal flows on my plate these days… let’s just say hanging upside down in a yoga swing is on my “postpartum bucket list” (right between drinking hot coffee and sleeping through the night).
But I have done my research.
I’ve been quietly bookmarking the poses I’d want a teacher to guide me through if I showed up for my very first aerial yoga class.
This post isn’t written from the perspective of an expert aerialist — it’s a guide for fellow curious yogis who want to get a feel for yoga swing basics before they ever strap in.
🤍 A Quick Note Before You Swing
Yoga swings (aka yoga hammocks or aerial silks) are incredible tools — not just for fun, but for:
- Spinal decompression
- Shoulder & chest opening
- Core stability & low-impact strength
- Building confidence & playfulness
That said: not all yoga swings or studios are created equal. If you’re a beginner (like me), I highly recommend starting with a certified instructor and double-checking your equipment setup before trying anything at home.
🔁 11 Yoga Swing Poses for True Beginners
These are the ones I’d hope show up in my first class
1. Seated Meditation in the Swing
A gentle way to begin. Sit cross-legged in the hammock close to the ground.
→ Allows your hips to soften and spine to lengthen — a grounding intro to the feeling of support from above.
2. Supported Forward Fold
Hold onto the swing with hands or arms, feet grounded. Hinge forward slowly.
→ Releases the spine, opens the back body, and calms the nervous system.
3. Floating Child’s Pose
Place hips in the swing, hands and feet on the ground. Let your chest melt down.
→ Gentle traction through the shoulders and spine — think “zero-gravity child’s pose.”
4. Aerial Downward Dog
Hands on the mat, feet looped into the swing behind you.
→ Lightens the pressure on wrists and lets you explore length through the spine and hamstrings.
5. Plank with Feet in the Swing
Feet looped into swing, hands on the floor in plank.
→ A serious core stabilizer! Modify with knees down if needed.
6. Reverse Tabletop in the Swing
Sit in the swing with legs bent, hands on the floor behind you. Press hips up.
→ Opens chest and shoulders while gently building tricep and glute strength.
7. Low Lunge with Back Leg in Swing
Front foot on the ground, back foot looped into the hammock behind.
→ A juicy stretch for hip flexors and quads — perfect for countering desk time or postpartum tightness.
8. Supported Warrior III
Hands holding the swing or torso resting into it, back leg extended.
→ Practice balance with more confidence thanks to the sling’s support.
9. Floating Savasana
Fully reclined in the swing like a cocoon.
→ The one I’m most excited to try. The nervous system reset of this pose is chef’s kiss.
10. Gentle Inversion (Optional, Instructor-Guided)
Some studios guide beginners into a light, supported upside-down position using the swing.
→ Great for spinal decompression — but should always be instructor-led at first.
11. Standing Figure 4 Stretch with Swing Support
Stand facing the swing, place one ankle over the opposite thigh, and fold forward while holding onto the swing.
→ Deep hip opener with less strain on knees or balance systems.
📝 Final Thoughts: Maybe We’ll Try It Together?
This style of yoga is definitely a shift from my usual mat-based flows — but that’s part of what excites me. When my body’s ready after baby #4, I’d love to explore aerial yoga as part of my movement journey.
If you’ve already tried it, I’d love to hear about your favorite beginner-friendly poses — and if you’re curious but nervous, just know: same here. We don’t need to be fearless, just willing.
Until then, I’ll keep studying and sharing what I learn — from grounded feet or someday, maybe a yoga swing in the sky.
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