Many people are looking for a way to stay healthy and fit without having to go to the gym or have the time to do so. Aerial yoga is a great option for those who want an exercise routine that can be done anywhere. It’s also perfect if you’re looking for a change from your current routine, as there are hundreds of different styles of yoga out there with varying levels of intensity. And it doesn’t matter how old you are – it’s never too late to start practicing some yoga swing poses!
Aerial yoga can be challenging, and you need to start from the beginning before being comfortable hanging upside down.
I strongly encourage each of you taking an online class, just to get the basic, its easy, affordable and you can follow at your own pace.
In this article we’ll explore 10 yoga swing poses that most beginners can easily learn and practice on their own at home.
Move #1 – Aerial High Lunges
Lunges are an excellent way to increase muscle volume and build up strength in certain areas of your body. They also help with posture, as you keep the other leg grounded while doing them for stability’s sake! The best thing about lunging with aerial yoga swings? It not only helps tone those legs but it allows users flexibility in no time since they’re able to do both forward/backward motions which works out muscles from in the entire body and all around our midsection – especially those pesky quadriceps & hip flexors at their
Move #2 – Aerial Downward dog
For the downward dog pose, start by separating your legs to a comfortable distance. Then bend forward slowly without moving or bending your legs. In traditional yoga form, touch the floor with your hands and balance for a few seconds.
For aerial yoga, touch the swing with your stomach as you bend forward and connect with the ground.
Slowly, you will raise your legs and put all your weight on your hands and stomach. This will help with the pressure and durability of your back and your upper body strength. It is also associated with many health benefits for your heart. Great for a shoulder stretch.
Move #3 – Yoga Swings Plank
You might be wondering how to use the aerial swing with the plank. It is easy. When you are in a regular plank, you need to put both your elbows and feet on the ground. This helps with balance, stamina, patience, and strengthening your core.
With the yoga hammock, hold on to it as you would with your hands when doing a plank and use it for balance. This will work out your butt more because of its higher position than where your hands are holding it.
Last this position for about 20-40 seconds per set. You will squeeze your core muscles as you do this exercise. Increase the amount of time that you hold the pose as you go along. This exercise will help with balance and back pain, but it will also focus on strengthening your wrist, shoulder, and confidence.
The plank position helps with your core strength, working the whole body!
Move #4 – Wag the tail
Fold forward over the hammock so your hands are on the floor. Put your feet on the ground and lean on the hammock.
Then lift up your legs so they are straight out in front of you, but stay close to your body.
Keep swinging them back and forth slowly. Come down by putting your feet on the ground, then standing up again.
Move #5 – Air Crunches
Crunches and the plank exercise both works on your core muscles. When you do a crunch, your feet need to be raised. In aerial yoga, instead of using a chair, for example, we rest them using the swing so we can control how high or low our feet are at any given time.
During a crunch, your body will be facing forward, facing the yoga swings. Put your hands behind your neck and breathe in while you lunge towards your knees. Then breathe out and return to the starting position without touching the ground with your shoulders.
Repeat this five to ten times per set, working on your legs, inner core, and stability.
You will stand with your feet on the ground, then you will stretch out your hammock with your hands and lie back on it. When you find a position that feels good, pull back until the hammock supports your body weight and get in the chair position without holding the swing with your hand. Your legs and core muscles will take the heat!
Hold for a few seconds to one minute and do it three to five times per set.
Move #7 – Standing Backbend
This is an easy backbend and balance challenge! Stand in front of your yoga swing. Hop one foot in the silk, and turn back to the hammock. Bend your hanging knee and grab the fabric over your head, so your both hands are on each side of your ears. Stretch the leg behind you and unbend your arms for a wonderful stretching sensation!
Move #8 – Half Boat Pose
Stand on your toes. Put both feet on the floor and stand in the center of your mat. It should be close to touching your butt.
Then reach up and take hold of the two sides of the yoga swing and slide it down as if it were straps for a backpack.
Now, pull until your hands are at hip level with your wrists resting against your hips.
Stand with your feet as wide as the mat. Put your butt on the bottom of the U shape in the hammock.
Lean back and use your stomach muscles to lift your legs up, while at the same time using strong arms to prevent them from sliding up your back and swinging.
Bend your knees so more weight is transferred onto the hammock. Slide your hands up higher on both sides, straighten out your knees, and bring them apart for balance.
Move #9 – Reclining Angle Pose
Begin with the Half Boat Pose, move your legs as far apart as possible and lean back. You can put your hands on the ground or stretch them out wide. Your legs should feel heavy and sink towards the floor. Lower your back so that it feels nice and long. Move your tail bone towards your heels to help you balance. Take 5 slow breaths in this position.
Move #10 – Inverted pigeon pose
This inverted pigeon pose is great for your hips. It’s a really good way to stretch out the groin area, especially after running or practicing yoga.
It’s maybe more complex yoga swing poses for beginners, but when you’ll be comfortable enough, these inverted yoga poses will really make you feel great. Yoga swing poses, especially inversion an awesome for spinal decompression and helps reduce lower back pain. Inversions a great for spinal health as they naturally align the spine using your own body weight.
And it’s just the beginning of your yoga trapeze journey!
The 10 yoga swing poses we’ve provided here are just the beginning of what you can accomplish with your trapeze. Many people who find themselves on their own journey to wellness often come back time and again for more, whether it’s new yoga poses or an old favorite that they missed while away. If these moves have inspired you to learn even more about this form of aerial fitness, then reach out! And if all this talk has made you want to get started right now? That’s why we’re here too!
Disclaimer of Affiliate
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
Receive My Weekly Yoga Swing Tips!
My Weekly Tips will help you in your aerial yoga journey & fit practice into your life.
I'll also provide tips on getting started with a new routine as well as some of my favorite poses from my own personal practice.