Aerial Yoga…Work out in the air!

Aerial Yoga is a fun part of yoga. It combines aerial acrobatics to create a class with vinyasa sequences, keeping a constant flow.

It focuses on body alignment, spine elongation & decompression,  spinal mobility  and muscle  strengthening.

So let’s fly with the “swing” or “hammock” or “aerial silk”:


Inhale and  raise your pelvis, exhale and return to starting position (inhalation & exhalation only through the nose)


  • Weight on the shoulders , not on the neck
  • Keep your head straight
  • In the last rep cross your fingers of both hands, as you can see in the photo, in order to join your shoulder blades and to  open the chest, activating your buttocks…stay for 5 breaths

aerial 1


In case you woul like to increase the difficulty,  bring the “swing” under your knees to open your chest even more.


  • Weight on the shoulders , not on the neck
  • Keep your head straight

aerial 2


From a bridge position with the arms extended, place the leg that is out of the swing to the opposite palm.


  • The leg that is on the swing  does not remain stable, it follows the direction of the moving leg
  • The intensity of the rotation depends on how high the pelvis is.. stay for 5 breaths

aerial 3


Exhale and drive your body forward, inhale and return to  starting position.

Exhale and drive your body forward, inhale and return to  starting position.


  • Keep the supporting leg extended
  • Control your leg extension
  • Keep your core above the pelvis and the hands away
  • Eyes  over the left palm on the extension of the middle finger
  • When returning to  starting position,  move your hands towards the ceiling with facing palms

aerial 4

Place your weight on your left foot, your hands on the “swing” with palms facing each other and proceed to the 3rd warrior. The top of the head is aligned with the right heel.


  • Support your weight on the left foot and not on the hands
  • Head, torso and right leg are aligned
  • The right foot is flexed and long away from the hip joint
  • Square your hips

aerial 5


Bring yourself  into a swing position with the “hammock” under your belly and your hands holding the fabric with thumbs down.


  • The higher the handles are, the closer the shoulder blades become and the chest opens more
  • Eyes staring  far away
  • Engage your  glutes and  keep your legs far backwards and together
  • In case you feel pain in the back, spread your legs a little

aerial 6


Bring yourself into a  plank position with your feet a little behind the “swing” attachment. Exhale and bring your pelvis over your shoulders . Inhale and return to starting position.


  • Elongate your shoulders with your palms pushing the ground
  • In the plank position keep your  shoulders, pelvis and legs aligned
  • Belly button towards the spine
  • Avoid hanging your head
  • Keep your legs stretched while bringing your pelvis over the shoulders
  • Perform reps to increase the difficulty of the exercise

aerial 7


From standing position with your back behind the “swing” and hands holding it,  perform a small jump to bring youself into  a vertical position with your head down.


  • Elongate your legs from the hip joint
  • Join your shoulder blades
  • Keep your head slightly elongated
  • And of course don’t let go!!!!!!!!!!!!!!!

aerial 8

Finally, after all that,  find the easiest way for you to lie inside the “swing” in a comfortable and relaxed position allowing your eyes to close. Enjoy the slight levitation  above the ground!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!

aerial 9









Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar & Conference Lecturer, Pilates Master Trainer “AthensTrainers® Ultimate Pilates System®”, Member of Pilates Method Alliance (PMA),  Member of European Lifestyle Medicine Organization (ELMO), DNAFit®  Certified Trainer, General Manager & Owner of AthensTrainers®

Fenia Vracha, Yoga & Pilates Instructor, AthensTrainers® Associate







Source: fitness & spa magazine