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10 Yoga Swing Poses to Try Today | Aerial Yoga

Once you’ve mastered the basics of yoga, you may wonder where you can go next. There’s no shortage of options to enhance your regimen, but for some death-defying individuals, they’ll want to give aerial yoga a shot.

What is Aerial Yoga?

Aerial yoga is a form of hybrid yoga initially popularized in the 2000s. It involves the incorporation of yoga poses, dance moves, and pilates with the utilization of a hammock so that the user is suspended in the air. 

What Do You Need for Aerial Yoga?

The most important piece of equipment you require for aerial yoga is a specialized hammock designed for these moves. Aside from that, you’ll need everything to install it safely, which typically includes a ceiling hook, daisy chains, choke loops, and carabiners. 

If you don’t have space in your home to install a special hammock, you may need to stick with classes. Either way, you’ll loosen tight muscles and get yourself in shape. 

10 Best Yoga Swing Poses

Once you have access to your yoga swing, you’re ready to get moving. Here are some poses to start with so that you can get used to your new gear. 

10. Aerial Lunges

You’ll perform a standard lunge like normal except this time, one leg goes through the swing. For added difficulty, you can lie against the other leg outside of the hammock to really feel some burn in your core

9. Mountain Pose

Your feet will remain firm against the ground as you lean backward in your hammock. In the process, you’ll stretch your arms, shoulders, back, and front torso toward the sky behind you. It’s a great way to build trust in the swing so that you feel comfortable in it before getting off the floor.

8. Superman Pose

With your legs behind you and your arms by your side, you’ll feel like Superman in this position. Since you’ll face downward initially, you’ll want to lift your chin as far away from your chest as possible.

7. Inverted Bow Pose

Your back will rest on the hammock as you lean backward and grab your feet, creating a loop with your body in the process. It’s great for building flexibility in your back. 

6. Warrior Pose

Similar to a lunge with one foot through the swing. However, you want to keep your arms outstretched on either side to aid with balance. 

5. Reclining Angle Pose

The reclining angle pose will separate your legs and arms as far apart as they can go. You’ll lean backward, allowing you to engage your lower abdominals to boost the strength in your spine. 

4. Pigeon Pose

You’ll straddle the hammock for this pose with one leg bending in front of you and the other behind. You can then relax your back and sink to the floor, allowing your spine to unfurl all of the way.

3. Supported Chair Pose

A more intermediate pose, this position basically has you sit on nothing while your arms support your body. It’s a great strength-training exercise for your upper-body

2. Downward Dog

You’ll move into the standard downward dog position except the swing will support your abs. It allows you to stay up for longer, so you can rest there as you take deep breaths in and out.

1. Anti Crunches

This stretch is great for your core. It forces you to basically do reverse crunches where you bring your legs toward your chest through the swing. 

Benefits of Using a Yoga Swing

Similar to 3 person yoga poses, aerial yoga gives you access to more stretches. Once you become accustomed to the basics, it’s easy to get burned out. But you can continue to challenge yourself so that you stick with your yoga regimen. 

Not only that, but aerial yoga has proven benefits for improved circulation, digestion, and sleep. It can improve your balance and enhance your spinal health, so if you’re looking for a new challenge, aerial yoga is where it’s at.


Felton, Kathleen. “Here's What Happens to Your Body During an Aerial Yoga Class.” Health, 31 Aug. 2016.

Sassos, Stefani MS, RDN, CSO, CDN, NASM-CPT. “A Complete Guide to Aerial Yoga.” Good Housekeeping, 22 Jul. 2020.