My Favorite Aerial Yoga Poses (And Why They Feel So Good)

Aerial yoga has transformed my practice, blending the grounding essence of traditional yoga with the playful, liberating support of a fabric hammock. Suspended in the air, I feel a unique mix of strength, stretch, and serenity that’s hard to replicate on a mat. The hammock acts like a partner, supporting my body to deepen stretches, improve alignment, and unlock a sense of weightlessness. Whether you’re a seasoned yogi or a curious beginner, aerial yoga offers something magical. Here are my favorite aerial yoga poses, why they feel so incredible, and how they elevate both body and mind.

1. Floating Savasana (Corpse Pose)

What It Is: Floating Savasana is the ultimate relaxation pose. You lie back in the hammock, fully cradled by the soft fabric, with your arms and legs resting naturally. The gentle sway of the hammock creates a cocoon-like embrace, letting your body melt into stillness.

Why It Feels So Good: This pose is pure bliss. The hammock removes all pressure from your joints and spine, creating a weightless sensation that feels like floating on a cloud. The subtle rocking soothes the nervous system, easing stress and promoting deep relaxation. It’s a moment to let go completely, making it perfect for meditation or winding down after a challenging practice. I love how it feels like a reset button for both body and mind.

Why I Love It: Floating Savasana is accessible to everyone, regardless of experience. It’s a reminder that rest is just as powerful as movement, leaving me refreshed and centered every time.

2. Aerial Downward Dog

What It Is: In this variation of Downward Dog, you place your hips in the hammock, with your hands on the ground and feet either on the floor or slightly elevated. Pushing back, you create an inverted V-shape, with the hammock supporting your pelvis.

Why It Feels So Good: Aerial Downward Dog takes the classic pose to a new level. The hammock reduces strain on wrists and shoulders, allowing me to sink deeper into the stretch through my hamstrings, calves, and back. The support feels like a gentle traction, elongating my spine in a way that’s hard to achieve on a mat. I can hold the pose longer, refining my alignment and releasing tension with every breath. It’s both grounding and expansive, leaving my body feeling open and energized.

Why I Love It: This pose strikes a perfect balance between strength and ease. It’s great for building upper body stability while being gentle on the joints, making it a staple in my practice.

3. Supported Warrior III

What It Is: Rest one hip in the hammock, extend the opposite leg back, and reach your arms forward or place them on the ground for support. The hammock holds your pelvis, creating a floating Warrior III that feels both strong and graceful.

Why It Feels So Good: Supported Warrior III is empowering. The hammock eliminates the wobble of balancing on one leg, letting me focus on lengthening my body and engaging my core. It strengthens my legs and glutes while opening my hips, and the supported lift makes me feel like I’m soaring. The pose builds confidence and focus, with a playful edge that makes it fun to explore.

Why I Love It: This pose feels like a celebration of strength and poise. It’s perfect for anyone working on balance or looking to add a dynamic, uplifting move to their flow.

4. Aerial Pigeon (Threaded Needle)

What It Is: Sit in the hammock and thread one leg through, resting your hip and outer thigh in the fabric, similar to a Pigeon pose. The other leg extends or rests on the ground, and you can fold forward for a deeper hip stretch.

Why It Feels So Good: Aerial Pigeon is a game-changer for hip openers. The hammock supports my hips, allowing me to relax into the stretch without straining my knees or lower back. The gentle elevation intensifies the release in my hip flexors and glutes, melting away tension from sitting or intense workouts. It feels like a deep, nurturing stretch that also calms the mind, as the hammock’s support encourages surrender.

Why I Love It: This pose is a lifesaver for tight hips. It’s accessible yet profound, making it a go-to for releasing physical and emotional tension.

5. Inverted Star (Star Inversion)

What It Is: Flip upside down in the hammock, with your hips or lower back supported and legs spread wide in a star shape. Your arms can rest on the ground or extend outward, and the hammock holds you securely as you hang.

Why It Feels So Good: Inverted Star is pure joy. The inversion reverses blood flow, relieving pressure in the legs and lower back while giving the spine a gentle decompression. The hammock makes it easy to relax into the pose, and the playful, upside-down perspective sparks creativity and laughter. It’s a full-body release that feels both energizing and grounding, with a touch of childlike wonder.

Why I Love It: This pose is a reminder to let go and have fun. It’s a fantastic way to build trust in the hammock and enjoy the thrill of being upside down safely.

Why Aerial Yoga Feels So Unique

Aerial yoga stands out because the hammock acts as both a prop and a partner. It supports your body to deepen stretches, improve alignment, and explore new movements with less strain. The playful element of swinging and floating adds a sense of freedom, while inversions and supported poses offer physical and mental benefits like stress relief, improved circulation, and spinal decompression. Plus, it’s accessible for all levels—whether you’re a beginner or a yoga veteran, the hammock adapts to your needs.

Tips for Getting Started

Find a Qualified Instructor: Look for a studio with certified aerial yoga teachers to ensure safety and proper technique.

Wear the Right Gear: Opt for snug, long-sleeved tops and leggings to avoid fabric burns and ensure comfort.

Trust the Hammock: It’s designed to hold far more than your body weight. Let go of fear and embrace the support.

Listen to Your Body: Start with beginner-friendly poses and progress at your own pace.

Final Thoughts

Aerial yoga has brought so much joy and balance to my practice, and these poses are some of the reasons why. From the weightless calm of Floating Savasana to the empowering stretch of Supported Warrior III, each pose offers a unique blend of strength, flexibility, and fun. If you haven’t tried aerial yoga yet, I encourage you to give it a swing—it might just become your new favorite way to move and unwind.