Aerial Yoga can help you cultivate Strength, Flexibility and Balance - here’s how!

Hanging upside down, praying with Mala Beads (foreground), and doing Ego-Eradicating exercises while inverting (in the background).

Aerial yoga isn’t a “new” form of yoga. It has been around at LEAST 200+ years, if not thousands. Shown here are close ups of a painting dating from the late 1700s that depicts several Rajasthani Yogis hanging from trees in various yogic postures.

Although aerial yoga has been around a long time, it has only recently become popular, and is slowly making its way into the mainstream.

For good reason!

If everyone hung upside-down for at least 5-10 minutes per day, the world would be a much happier place!

I first learned the aerial yoga methodology called AntiGravity Yoga in 2008 from Christopher Harrison. This particular form, originally created “for the everyday athlete”, is now taught at various studios worldwide. AntiGravity Yoga incorporates specific moves into various sequences (for strength, swinging, flexibility, meditation, etc) depending on which class is being offered. The AntiGravity Yoga setup uses a double point system, which can feel a bit more “stable” initially, and is a great way to learn how to fly!

In 2015 I also began learning single point aerial yoga, first starting with AirReal Yoga, and later/currently at The Aviary in my hometown (Minneapolis). Single point aerial yoga offers a different gravitational place in the way the silk feels on your body. On single point you can use an optional swivel if you want to work with spinning and rotation. Single point is great if you want to incorporate aerial dance into your repetoire.

Both types of aerial yoga allow the hammock to be hung lower (for Low Flow), Sometimes having the hammock closer to the ground is the best way to develop trust and comfort with the hammock.

Resting in Pigeon Pose, in a tree (see top of pic).

Here is an example of an AntiGravity Yoga / Double Point setup (there are 20 inches between the ceiling hooks).

Single Point Hammock setup (with a swivel).

When I started practicing aerial yoga here’s what I noticed:

My core got stronger.
- Upper + mid abdominals, obliques, transverse abs, lower abs and back!
I learned to do pull-ups (and hold a bent arm hang) at any angle!
My proprioception got better - ie: my perception of “where” I am in space. I especially noticed this later, while snowboarding - see more on this below.
Sleep improved.
Digestion improved.
I could work flexibility in ways not otherwise accessed. IE - different methods of:
- opening psoas and quadriceps
- opening hamstrings
- opening shoulders
- working spine flexibility and using traction
- working splits
Compression was relieved in my spine (temporarily - but that’s why I keep coming back to the hammock)!
My mother saw me after a few months and asked “Did you get taller?” I attribute this “growth” to developing lots of strong, flexible tissue around my spine.
Anyone can do it!
- My 74 year-old neighbor comes to Low Flow class weekly!
- One woman brought her 12-year old to class (if you bring them, make sure your “Littles” are well-behaved and will listen in class!)

Aerial yoga helps in everyday activities. I really noticed a difference this year while snowboarding in Colorado. It had been a year since I’d been on my board, and it was also exactly a year ago I started practicing aerial yoga at least 3 times per week.

The most surprising thing happened - when I took those first few runs in Steamboat, I noticed my balance was much more “there”. It was as if the inverting, twisting & turning work I’d practiced on the hammock had toned all body “corners” needed for that little extra bit of stability AND flexibility! Also - the difference in the strength of my core was noticeable. This especially helped with balance in the deep powder, as well as carving turns, which seemed somewhat “easier” with the additional abdominal power I’d developed!

Remember: Aerial and AntiGravity Yoga work best when incorporated into a cross training routine! It integrates well with classes such as:

Strength:
- Vinyasa or Ashtanga Yoga
- Pilates
- Martial Arts
- TRX
- Iyengar Yoga

Flexibility:
- Yin Yoga
- Gyrotonics
- Tai Chi

And activities such as:

Any movement that makes you happy and keeps you coming back for more!
Could be things such as:
- Dance
- Stand-Up Paddleboarding
- Skiing or Snowboarding
- Rowing
- Surfing
- Running
- Walking
- Hiking
- Cycling
- Some other kind of cardio!

Make sure you consult your Doctor before practicing Aerial Yoga if any of the following apply:

Recent Eye Surgery (Glaucoma)
Botox (or like injection) - wait 48 hours!
Pregnancy
Vertigo
Hip or Shoulder replacement

If you have any of the conditions above, and your doctor gives you the “OK” and you feel well, perhaps begin with a Low Flow (Hammock is lower to the ground) class, or a 30 minute AntiGravity Cocooning class, which incorporates one inversion, an abdominal set, and a meditation.

If you’re in San Francisco, I teach aerial yoga classes weekly - please see my Class Schedule on this website for days and times. If you’re in another city and would like me to come lead an aerial workshop I’d love to hear from you - please send me an email.

Any other questions?

Please contact me at: saragrace@flygirlsf.com

Happy Fly-day!!!

#flygirlsf