What Is Aerial Yoga? Meaning, Benefits, Poses & How to Start

In 2022, about one in six American adults practiced yoga, according to the CDC. Almost all of them did it on a mat. Aerial yoga takes the same poses, lifts them off the floor and lets a soft fabric hammock carry part of your weight.

Maybe you saw it on Instagram: people hanging upside down, smiling, wrapped in silk. Maybe a studio near you in Chicago, Manchester or London has started offering it. Either way, you probably have the same question we hear often: what is aerial yoga, and is it real yoga or just a fitness fad?

This guide gives you a straight answer. It covers where aerial yoga came from, how the hammock works, what happens in a first class, what the research says, the downsides, and who should skip it. You will also find things most guides leave out: an evidence check on popular benefit claims, a step-by-step beginner plan, a first-class checklist and a plain comparison of aerial yoga, AntiGravity yoga and aerial silks.

New to yoga in general? See how our team approaches practice as a whole way of living on the About Inteyoga page.

How We Wrote This Guide The Inteyoga Team teaches integrated, mat-based yoga in Colva, South Goa, under the guidance of founder Dr. Ashutosh, a physician and yoga teacher. We do not teach aerial yoga, so we have not reported any classroom results of our own. Instead, we checked every claim against published sources: research commissioned by the American Council on Exercise (ACE), CDC survey data, a peer-reviewed aerial yoga study, and the published safety policies of aerial yoga studios. Each source is listed at the end of this article.

What Is Aerial Yoga?

Aerial yoga is yoga practiced with the support of a fabric hammock hung from the ceiling. The hammock is a prop, like a block or strap in a mat class. It can hold your hips, back, legs or arms while you move through familiar postures.

In some poses your feet stay on the floor and the hammock takes part of your weight. In others, you leave the ground completely. Many classes include inversions, where your head drops below your heart, but a good teacher always offers an upright option.

Most aerial yoga classes draw on Hatha yoga and Vinyasa yoga postures. Teachers then add moves from aerial dance, Pilates and acrobatics. The result feels like part yoga class, part playground and part strength workout.

What Is the Meaning of Aerial Yoga?

Aerial yoga means “yoga in the air.” “Aerial” comes from the Latin and Greek words for air. “Yoga” comes from the Sanskrit root yuj, which means to join or unite.

Put the two together and you get a practice that joins breath, body and attention while you are partly or fully off the floor. In everyday terms, aerial yoga is yoga poses done with a hammock that holds some of your weight. The hammock can make some poses gentler and others harder.

What Is Another Name for Aerial Yoga?

The most common other name for aerial yoga is anti-gravity yoga. You may also see these names on studio timetables:

• Anti-gravity yoga, often written “AntiGravity Yoga,” which is a trademarked brand
• Flying yoga or fly yoga
• Hammock yoga or yoga swing
• Suspension yoga
• Unnata Aerial Yoga, another named method

People often use these names as if they mean the same thing. They overlap, but some are brands with their own teacher training and hammock design. The comparison table further down shows how they differ.

Where Did Aerial Yoga Come From?

Aerial yoga is a modern practice that took shape in the 2000s, not an ancient one. It grew out of aerial performance art and was developed by teachers in the US and Europe.

The best-known origin story belongs to Christopher Harrison, a gymnast and Broadway dancer. He founded the AntiGravity performance troupe in New York in 1991. Harrison started practicing yoga after a trip to India in the mid-1990s.

He later began using a silk hammock from his stage shows to support his body in yoga poses. In 2007 he launched AntiGravity Fitness, and AntiGravity Aerial Yoga was its first method.

Other teachers built their own versions around the same time:

Method	Founder	Year (approx.)	Notes
Unnata Aerial Yoga	Michelle Dortignac	2006	New York; blends yoga, Pilates and dance with a hammock
AntiGravity Aerial Yoga	Christopher Harrison	2007	New York; grew out of a performance troupe
Fly Yoga	Florie Ravinet	2009	France; developed with a physical therapist
AeroYoga	Rafael Martinez	Around 2009	Now taught internationally

Key takeaway: no single person invented aerial yoga. It is a modern family of hammock-based methods built on traditional yoga postures. Classes have since spread through studios across the US and UK.

Is Aerial Yoga Real Yoga?

Aerial yoga uses real yoga postures, breath awareness and a final relaxation. But classical yoga is much bigger than postures. It also includes ethics, breath control, concentration and meditation. That makes aerial yoga a modern, posture-based style of yoga, not a complete yogic path. It is one reason many students keep a mat practice alongside it.

What Is Aerial Yoga For?

Aerial yoga is for adding support, play and variety to your yoga practice. People come to it for very different reasons, so the point of aerial yoga depends on who you are:

Who	What they use aerial yoga for
Mat yoga students	Seeing familiar poses from a new angle and trying supported inversions
Desk workers	A playful workout that feels nothing like sitting at a desk all day
Gym regulars	A change of routine that still works the core and upper body
Dancers and athletes	Cross-training for body control and range of motion
People who want to unwind	Restorative classes that end in a cocoon-style rest
Friends and groups	A fun, slightly adventurous class to try together

Here is a real-world example. Picture an office worker in Boston or Birmingham who sits for eight hours a day and finds gym machines boring.

A weekly aerial class gives them a workout they look forward to, plus a final rest that feels like a reset. That is the sweet spot for aerial yoga: it does not replace your mat, it gives you another way to move, rest and enjoy yoga. The research on benefits has its own section below.

How Does Aerial Yoga Work?

Aerial yoga works by sharing your body weight between the floor and the hammock. How much weight the hammock takes changes how a pose feels.

The hammock usually does one of three jobs:

1. Support. The fabric holds part of your weight, so a stretch or balance feels easier. Example: a lunge with your back foot resting in the hammock.
2. Resistance. You push or pull against the fabric, so your muscles work harder. Example: a plank with your feet in the hammock.
3. Suspension. The fabric holds all of your weight, so you float. Example: an inverted pose or the cocoon-style rest at the end of class.

Many students find upside-down poses less scary in a hammock than on the floor. In a supported inversion, the fabric cradles your hips, so your head and neck carry little or no weight. A headstand on the mat works very differently.

Also read: What Is Sirsasana Yoga? Headstand Meaning, Benefits & Safety

What Equipment Does Aerial Yoga Use?

Aerial yoga uses a fabric hammock rigged safely to a ceiling beam or a sturdy frame. A full setup usually has five parts:

• Hammock fabric: a wide length of soft, low-stretch nylon or tricot fabric, several meters long.
• Daisy chains or straps: these let the teacher raise or lower the hammock.
• Carabiners and swivels: load-rated metal connectors that link the fabric to the anchor point.
• Anchor point: a structural beam or a purpose-built freestanding frame.
• Mat underneath: most studios put a mat or crash pad below each hammock.

In most beginner classes, the low point of the hammock hangs at about hip height. Teachers adjust it for each student and each pose.

The rigging matters as much as the fabric. A safe rig is designed and checked by someone qualified to assess load. That is one reason we recommend learning in a studio first.

What Is the Weight Limit for Aerial Yoga?

There is no single weight limit for aerial yoga, because the limit depends on the hammock, the hardware and the anchor point. The hammock itself is strong. According to Wikipedia’s overview of aerial yoga, aerial yoga hammocks are designed to support up to about 300 kg (roughly 660 lb) on average.

In practice, the weakest part of the setup sets the real limit. That could be a carabiner, a strap or the beam. Some studios also set their own body-weight guidelines for safety or insurance reasons.

What to do: ask the studio before you book. A good studio will tell you how its rigging is rated and which classes suit your body. Never assume a ceiling hook at home can hold the same load as a studio rig.

What Happens in an Aerial Yoga Class?

A typical beginner aerial yoga class lasts 50 to 75 minutes. It moves from the floor, to standing, to fully supported poses, and ends with rest. Classes vary by teacher, but most follow a pattern like this:

Stage	What happens	Approx. time
1. Welcome and safety check	Teacher sets hammock heights and asks about injuries or health conditions	5 minutes
2. Warm-up	Gentle movement, breathing and joint mobility, often on the mat	10 minutes
3. Standing work	Lunges, balances and stretches with the hammock as support	10 to 15 minutes
4. Seated and swinging work	Sitting in the hammock, core work and gentle swings	10 to 15 minutes
5. Inversions (optional)	Supported upside-down poses, always with an upright alternative	5 to 10 minutes
6. Cool-down	Slow stretches and calm breathing	5 minutes
7. Final rest	Lying inside the hammock like a cocoon, eyes closed	5 to 10 minutes

The final rest is the part most people remember. The fabric wraps around you and sways a little, a bit like being rocked to sleep. It has a lot in common with guided deep relaxation on the mat.

Also read: What Is a Yoga Nidra? Meaning, Benefits, How It Works & 8 Easy Stages

What Types of Aerial Yoga Classes Are There?

Aerial yoga classes range from gentle and restorative to fast and athletic. Always read the class description before you book.

Class type	Pace	Best for
Aerial Fundamentals / Intro	Slow	First-timers learning to use the hammock safely
Restorative Aerial Yoga	Very slow	Relaxation, gentle stretching and stress relief
Aerial Yin	Slow, long holds	Deep stretching of the hips and spine
Aerial Flow / Vinyasa	Moderate	Students who like movement linked with breath
Aerial Fitness or Conditioning	Fast	Strength and cardio-style workouts
Aerial Yoga for Kids	Playful	Children, with age rules set by each studio

What Are the Key Benefits of Aerial Yoga?

The main benefits of aerial yoga are better flexibility, more core and upper-body strength, improved balance and a calmer mind. Some of these have early research behind them. Others come mostly from teachers and students. Here is what we can and cannot say.

1. It Counts as Moderate-Intensity Exercise

A 2016 study commissioned by the American Council on Exercise (ACE) found that aerial yoga counts as moderate-intensity exercise. The team, led by Dr. Lance Dalleck at Western State Colorado University, measured heart rate and energy use during class.

2. It May Support Heart Health

In the same ACE study, 16 healthy, active women aged 18 to 45 took three 50-minute aerial classes a week for six weeks. Afterward, the group showed improvements in body weight, body-fat percentage and blood pressure.

The researchers estimated a roughly 10% lower predicted risk of a coronary heart disease event. It was a small study, so treat the result as promising, not proven.

3. It May Improve Flexibility and Balance

An eight-week study of 60 student athletes in Chennai, India, compared three weekly 60-minute aerial yoga sessions with no training. The aerial group scored better on standard flexibility and balance tests. This study was also small, and everyone in it was young and fit.

4. It Builds Core and Upper-Body Strength

Holding yourself steady in a moving hammock makes your core, shoulders, arms and grip work in new ways. Most students feel this after their very first class.

5. It Offers a Gentler Way to Try Inversions

The hammock can take load off your head and neck in upside-down poses. For healthy students cleared by a teacher, that can make inversions feel more approachable than a headstand on the floor.

6. It Can Ease the Feeling of Compression

Teachers often say that hanging in the hammock gives the spine a feeling of length and space. Some students describe it as relief after a long day at a desk. There is no strong clinical evidence yet for spinal “decompression” from aerial yoga, so think of it as a pleasant sensation, not a treatment.

7. It May Help With Stress and Mood

The ACE researchers suggested that participants may have found aerial yoga helpful for stress, and they called for more research on mood. Many students also say the playful, swinging feel of class lifts their mood.

8. It Builds Body Awareness and Confidence

Learning to trust the fabric and move in three dimensions improves body awareness. Holding a pose you once thought impossible can be a real confidence boost.

Aerial Yoga Benefits: An Evidence Check

We built this table to separate what research suggests from what is mostly anecdotal.

Claimed benefit	Evidence level	What we can say today
Moderate-intensity workout	Early research (ACE 2016)	Supported by one small study
Weight and body-fat changes	Early research (ACE 2016)	Small, short study; needs repeating
Lower blood pressure	Early research (ACE 2016)	Small, short study; not a treatment
Better flexibility and balance	Early research (athlete study, India)	Supported in young, fit adults
Core and grip strength	Teacher and student reports	Likely, given what the practice asks of you
Spinal decompression	Mostly anecdotal	Feels good for many; not clinically proven
Stress relief	Mostly anecdotal	Plausible; research still needed
“Detox” or “flushes the system”	No good evidence	Do not rely on this claim

Key takeaway: aerial yoga may help fitness, flexibility and mood, but large, long-term clinical trials have not been done yet. It should never replace medical care.

How Many Calories Does Aerial Yoga Burn?

One 50-minute aerial yoga class burned about 320 calories on average in the 2016 ACE study. That puts it in the low- to moderate-intensity range, similar to brisk walking or easy cycling.

For comparison, an earlier ACE study from 2005 found that a 50-minute Hatha yoga class burned about 144 calories. The two studies tested different people, so this is not a perfect head-to-head test. Still, it suggests aerial yoga is usually the harder workout.

Activity (50 minutes)	Average calories burned	Source
Hatha yoga (mat)	About 144	ACE, 2005
Aerial yoga (hammock)	About 320	ACE, 2016

Does Aerial Yoga Count Toward Your Weekly Exercise Goals?

Yes, it can. Both the CDC in the US and the NHS in the UK advise adults to get at least 150 minutes of moderate-intensity activity a week, plus muscle-strengthening activity on at least two days.

Because the ACE study classed aerial yoga as moderate intensity, three 50-minute classes a week would add up to 150 minutes. The grip and core work also put real demands on your muscles.

Is Aerial Yoga Good for Weight Loss?

Aerial yoga can support weight management as part of a regular routine, because it is a moderate-intensity workout. Weight loss, though, depends on many things, including diet, sleep and how active you are the rest of the week. See aerial yoga as one useful piece, not a shortcut.

What Are the Disadvantages of Aerial Yoga?

The main disadvantages of aerial yoga are higher cost, limited access, some early discomfort and a list of health conditions that rule it out. Knowing them up front helps you decide whether it suits you.

1. Higher cost. Classes usually cost more than mat yoga, because studios need rigging, hammocks and smaller class sizes.
2. Fewer studios. Because it needs special equipment, aerial yoga is harder to find, especially outside big cities.
3. Dizziness or nausea. Swinging and inversions leave some people dizzy or queasy, especially in the first few classes.
4. Pressure and bruising. The fabric presses into your hips, thighs and underarms. Light soreness or bruising is common at first.
5. Sore hands and shoulders. Gripping the fabric works your forearms, hands and shoulders hard. Many beginners feel it the next day.
6. Not for everyone. Several health conditions make aerial work unsafe. The full list is in the section on who should not do aerial yoga.
7. You depend on the equipment. Your safety relies on rigging you cannot inspect yourself, and poor setup is a real risk.
8. Limited research. The studies so far are small, and many claims online go beyond the evidence.
9. Less inner focus. Most classes center on the body. If you want breath work, meditation and yoga philosophy, you will need a deeper practice alongside it.

Most of the discomfort fades as your body gets used to the hammock. Tell your teacher right away if you feel dizzy, sick or in pain, and come out of any pose slowly.

Who Can Do Aerial Yoga?

Most healthy adults can do aerial yoga, whatever their age, gender or fitness level, as long as they have no condition that rules it out. The hammock can be set low and a class can stay mostly upright, so the practice is easy to adapt.

• Women and men. Aerial yoga is for everyone. CDC data from 2022 shows US women were more than twice as likely as men to practice yoga (23.3% vs 10.3%), but the grip and core work in aerial classes suit anyone who likes a physical challenge.
• People who are not flexible. You do not need to be flexible to start. The hammock supports you in stretches, so you work within your current range. Flexibility tends to improve with regular practice.
• Older adults. Many older adults enjoy gentle or restorative aerial classes, especially low-hanging, mostly upright sessions. Health matters more than age, so get medical advice first and check the list of conditions further down.
• Experienced yogis. Mat practitioners often find aerial classes a fresh way to explore poses they already know.
• Children. Some studios run special kids’ programs. They have their own section below.

So the useful question is not “Am I fit enough?” but “Does my health allow it?” The section on who should not do aerial yoga will help you answer that.

Is Aerial Yoga Suitable for Beginners?

Yes, aerial yoga is suitable for beginners, as long as you start with an intro or fundamentals class led by a trained teacher. You do not need any aerial experience. The hammock can even make some poses easier than they are on the floor.

Some yoga experience does help. Students who already know basic poses and breathing usually settle in faster. If you have never done yoga at all, a few mat classes first will make your first aerial class more enjoyable.

Beginner tip: skip open-level or “flow” classes for your first few sessions. Fundamentals classes move more slowly and spend more time on getting in and out of the hammock safely.

How Difficult Is Aerial Yoga?

Aerial yoga is moderately difficult. Some poses are easier than on the mat, and some are harder. Most beginners can finish a fundamentals class, but many find it more tiring than they expected.

What usually feels easier:

• Supported stretches, because the fabric takes part of your weight
• Inversions, because your head and neck do not carry the load
• Deep rest, because the cocoon pose supports you completely

What usually feels harder:

• Gripping and holding the fabric, which tires your hands and forearms
• Climbing into and out of the hammock
• Staying steady while the fabric swings, which works your core hard
• Trusting the hammock, which can be a mental hurdle at first

The class type matters too. A restorative session is gentle. An aerial fitness class can feel like a full strength workout.

Is Aerial Yoga Good for Kids?

Aerial yoga can be a fun, active class for children when it is run as a dedicated kids’ program by a trained teacher. Kids often love swinging and floating, and the practice can help with coordination, strength and body awareness.

Parents should check a few things first:

• Choose a kids’ class, not an adult class. Many studios set a minimum age for adult group classes. One US yoga therapy studio, for example, sets 17 as the minimum age for its group aerial classes.
• Ask about inversions. Find out how long children stay upside down and how the teacher manages it.
• Check the group size. Kids need close supervision around moving equipment.
• Share health details. Tell the teacher about any medical conditions, including eye problems, ear problems or recent injuries.

If your child has a health condition, talk to your pediatrician or GP before you book.

Can a 12-Year-Old Do Hot Yoga?

Usually not in a regular hot yoga class, because many studios do not allow younger children in heated rooms. Rules vary, so always check the studio’s policy.

For example, the US studio chain YogaSix lets children aged 10 to 13 attend only with a parent or guardian, and its heated classes are closed to that age group. Teens aged 14 to 17 can attend with a parent’s permission and a signed form.

Hot yoga rooms are very warm, and children can become dehydrated or overheated quickly. For most 12-year-olds, a kids’ yoga class or an unheated family class is a better choice. If your child is keen on hot yoga, talk to your pediatrician or GP and the studio first.

How Do You Practice Aerial Yoga as a Beginner?

Practice aerial yoga in stages: learn the hammock first, then supported poses, then inversions, and only later flowing sequences. This step-by-step approach keeps you safe and builds confidence.

Stage	Focus	What you learn	Move on when
1. Get to know the hammock	Fundamentals classes	How to sit, lean and stand with the fabric; safe ways in and out	You feel calm and steady in the hammock
2. Supported poses	Standing and seated work	Lunges, balances and stretches with the hammock helping	You can hold poses without gripping hard
3. First inversions	Teacher-led, low height	Simple supported inversions with an upright option ready	Your teacher clears you and you feel no dizziness
4. Linking poses	Gentle flows	Moving from one pose to the next with your breath	Transitions feel smooth and controlled
5. Building strength	Intermediate classes	Longer holds, more core work, new wraps	Only with a teacher’s guidance

Habits that make practice easier:

• Breathe slowly and steadily in every pose.
• Come out of inversions slowly, then sit for a few breaths.
• Rest between hard poses so your grip can recover.
• Keep up a mat practice so your alignment and breathing stay strong.

What Are Some Examples of Aerial Yoga Poses?

Most aerial yoga poses are supported versions of familiar mat poses, plus a few that only work in a hammock. Learn each one with a teacher first, and never try inversions alone.

Pose (English / Sanskrit)	What the hammock does	Beginner tip
1. Aerial Mountain Pose / Tadasana	Gives light support at the hands while you stand tall	Use it to feel how the fabric moves before trying anything else
2. Aerial Downward-Facing Dog / Adho Mukha Svanasana	Supports the hips so the spine can lengthen	Keep your hands on the floor and move slowly
3. Aerial Tree Pose / Vrikshasana	Steadies you through the hands while you balance	Hold the fabric lightly and let your legs do the work
4. Aerial Low Lunge / Anjaneyasana	Holds the back foot for a deeper hip-flexor stretch	Keep the front knee over the ankle
5. Aerial Pigeon / Eka Pada Rajakapotasana variation	Supports the back leg	Back off at any sharp knee or hip pain
6. Aerial Seated Pose / Sukhasana in the hammock	Lets you sit with the fabric spread wide under you	Spread the fabric fully so it supports your whole seat
7. Aerial Inverted Butterfly / Baddha Konasana inverted	Cradles the hips while you hang upside down	Only with a teacher and only if you have no contraindications
8. Aerial Savasana / Cocoon Pose	Wraps the whole body for final rest	Breathe slowly and let the sway calm you

Also read: What Is Yoga Tree Pose (Vrikshasana)? 8 Easy Steps, Tips & Benefits

Aerial Yoga vs Traditional Yoga: What Is the Difference?

The main difference between aerial yoga and traditional yoga is the hammock. Aerial yoga uses hanging fabric as its central prop, while traditional yoga uses a mat and the floor as your base. Their history, goals and depth differ too.

Feature	Aerial Yoga	Traditional (Mat) Yoga
Main equipment	Fabric hammock, rigging, mat	Mat; optional blocks, straps, bolsters
Origins	Modern, 2000s, from aerial arts and yoga	Thousands of years old, rooted in Indian philosophy
Focus	Postures, strength, play, supported inversions	Postures, breath, ethics, concentration, meditation
Inversions	Usually supported by the fabric	Weight carried by arms, shoulders or head
Intensity	Often moderate; about 320 kcal per 50 minutes (ACE 2016)	Varies by style; Hatha about 144 kcal per 50 minutes (ACE 2005)
Where you can practice	Studios with safe rigging	Almost anywhere
Teacher training	Specialist aerial training plus yoga training	Yoga teacher training
Cost and access	Usually higher, fewer studios	Lower, widely available
Best for	Variety, fun, building strength	Lifelong practice, foundations, inner work

Neither one is “better,” and many people enjoy both. Mat practice gives you the foundations. Aerial classes add variety.

Also read: Hatha vs Yin Yoga: 9 Powerful Differences, Benefits & Poses

Aerial Yoga vs AntiGravity Yoga vs Aerial Silks: What Is the Difference?

AntiGravity Yoga is a trademarked brand of aerial yoga, while aerial silks is a circus art, not a yoga practice. People mix these up all the time. Here is how they compare.

Feature	Aerial Yoga (general)	AntiGravity Yoga	Aerial Silks
What it is	Umbrella term for hammock-based yoga	A branded aerial yoga method by Christopher Harrison	Circus and performance art
Fabric setup	Low hammock, both ends anchored to form a loop	Branded hammock, low loop	Two long vertical fabrics hanging from high up
Height	Usually near the floor	Usually near the floor	Can climb many meters high
Main goal	Yoga postures with support	Fitness, yoga and fun in one system	Climbing, drops and performance skills
Skill needed to start	Beginner-friendly classes exist	Beginner-friendly classes exist	Needs real strength; steeper learning curve

What Are the 7 Types of Yoga?

Seven of the most popular types of yoga taught in studios today are Hatha, Vinyasa, Ashtanga, Iyengar, Bikram (hot), Kundalini and Yin. Lists vary from source to source, and restorative yoga often makes the cut too. Aerial yoga is a modern style that usually builds on Hatha and Vinyasa.

Type	What it is	Pace
1. Hatha	Foundational postures and breathing, held for a few breaths	Slow to moderate
2. Vinyasa	Poses linked smoothly with the breath	Moderate to fast
3. Ashtanga	A set sequence of poses practiced in the same order	Fast and demanding
4. Iyengar	Precise alignment, often with props such as blocks and belts	Slow and detailed
5. Bikram / Hot	A fixed series practiced in a heated room	Moderate, intense heat
6. Kundalini	Movement, breath work, chanting and meditation	Varies
7. Yin	Long, passive holds that target deep tissues	Very slow

These are styles of physical practice. Classical yoga also describes wider paths, such as Raja Yoga (meditation), Jnana Yoga (knowledge), Karma Yoga (action) and Bhakti Yoga (devotion).

Also read: What Is Kundalini Yoga? Meaning, Benefits & 8 Easy Poses for Beginners

What Is the Hardest Yoga Style?

No single yoga style is the hardest, but Ashtanga, hot yoga and advanced power or aerial classes are often seen as the most demanding. What feels hardest depends on your body and your goals.

• Ashtanga usually tops the list. Its set sequences move fast, and the advanced series call for great strength and flexibility.
• Hot yoga adds heat, which makes even simple poses tiring.
• Power yoga is a fast, fitness-focused style that builds a lot of heat in the body.
• Iyengar is hard in a different way, because it asks for very precise alignment and long holds.
• Advanced aerial yoga needs a strong grip, core control and comfort upside down.

For many people, the hardest practice is not physical. Sitting still in meditation and steadying the mind can be the toughest challenge of all.

Also read: Ashtanga Yoga Primary Series: Poses, Benefits & How to Start

Is Aerial Yoga Safe?

Aerial yoga is generally safe for healthy adults when a trained teacher leads it on properly rigged equipment. The risk goes up with poor rigging, teaching yourself, or health conditions that do not mix well with inversions.

Four things keep your practice safe:

1. A trained teacher who checks heights, wraps and grips.
2. Professional rigging that is inspected regularly.
3. Being honest about your health before class, so the teacher can adapt poses.
4. Slow transitions, especially when you come out of an inversion.

Who Should Not Do Aerial Yoga?

People who are pregnant, or who have glaucoma, uncontrolled blood pressure, heart disease, recent surgery or serious spinal problems, should not do aerial yoga without medical clearance. Studios and aerial programs commonly list these conditions:

• Pregnancy
• Glaucoma, a family history of glaucoma, or other eye conditions such as retinal detachment
• High or low blood pressure, especially if uncontrolled
• Heart disease
• Recent surgery, including eye surgery
• Herniated or slipped discs and other serious back problems
• Recent head or neck injury
• Vertigo or frequent dizziness
• Osteoporosis
• Carpal tunnel syndrome or other wrist and hand problems that affect grip

Inversions raise pressure in the head and eyes for a short time. That is why eye conditions and blood pressure problems appear on almost every studio’s list. If any of these apply to you, talk to your doctor before you try aerial yoga.

What to Wear in Aerial Yoga?

Wear fitted clothes that cover your underarms and the backs of your knees, and take off all jewelry. The fabric can rub bare skin and catch on loose items.

First Aerial Yoga Class Checklist

Run through this list before your first session:

• Book an intro or fundamentals class
• Tell the teacher about any health conditions, injuries or pregnancy
• Wear fitted leggings that cover the knees and a top that covers the underarms
• Avoid zippers, buttons, buckles and sequins that can snag the fabric
• Remove rings, watches, earrings and bracelets
• Skip body lotion that day so you do not slip
• Do not eat a heavy meal for 1 to 2 hours before class
• Bring a water bottle with a closed lid
• Tie long hair back
• Arrive early to set the hammock height and ask questions

Can Aerial Yoga Be Done at Home?

Aerial yoga can be done at home, but only after you have learned the basics in a studio and installed a professionally rated rig. We do not recommend learning from videos alone.

Home practice carries two big risks:

1. Rigging failure. Ceiling joists, drywall or plasterboard anchors and door frames are not always strong enough. A qualified professional should check the anchor point and its load rating.
2. No one to correct you. A teacher spots mistakes in grip, wraps and inversions that you cannot see yourself.

Freestanding aerial frames exist, but they still need correct assembly and plenty of clear space. If you are unsure, keep your home practice on the mat and save the hammock for class.

How Do You Choose a Qualified Aerial Yoga Teacher?

Choose a teacher who has both general yoga training and specific aerial yoga training, and who works in a studio that checks its rigging regularly. Ask these questions before you book:

1. What aerial yoga training have you completed, and with which school?
2. Do you also hold a general yoga teacher training qualification?
3. Who installed the rigging, and how often is it inspected?
4. How many students are in each class?
5. Do you offer modifications if I cannot do inversions?
6. Is there a fundamentals class for complete beginners?

A good teacher will welcome these questions. A teacher who brushes them off is a warning sign.

How Often Should You Practice Aerial Yoga?

For most beginners, one or two aerial classes a week is a good place to start. That gives your hands, shoulders and core time to adapt.

As your grip and strength improve, a third weekly class may suit students who already exercise regularly. Listen to your body. If your grip or shoulders are very sore, take an extra rest day or do a gentle mat session instead.

How to Become an Aerial Yoga Teacher?

To become an aerial yoga teacher, most people first complete a 200-hour yoga teacher training and then take a specialist aerial yoga teacher course. The usual path looks like this:

1. Build a personal practice. Many schools suggest at least six months of regular yoga before teacher training.
2. Complete a foundation yoga teacher training. A 200-hour program is the common starting point. It covers postures, breathing, anatomy, philosophy and teaching skills.
3. Take aerial yoga classes. Get comfortable in the hammock as a student first.
4. Join an aerial yoga teacher course. These courses usually run from about 50 to 200 hours. Many ask for proof of a completed yoga teacher training and a minimum age of 18. Well-known programs include AntiGravity, Unnata and AIReal Yoga.
5. Learn rigging and safety. Good courses teach hammock setup, spotting and emergency steps.
6. Pass the assessment. Most courses end with a written test and a practical teaching session.
7. Start teaching. Many new teachers begin by assisting in a studio before leading their own classes.

Inteyoga does not offer aerial yoga teacher training. Our planned 200-hour program, though, is designed to build the yoga foundation that aerial training sits on.

What Is the Salary of a Yoga Teacher in India?

The average yoga instructor salary in India is about ₹21,450 a month, according to Indeed India (22 reported salaries, updated February 2026). Indeed puts the typical range at about ₹13,810 to ₹33,316 a month.

Pay is higher in big cities. Indeed’s city averages include:

City	Average monthly salary (Indeed India, Feb 2026)
Mumbai	₹31,087
Delhi	₹29,397
Hyderabad	₹27,632
Rishikesh	₹25,385
Bengaluru	₹24,231

These figures cover salaried jobs. Many yoga teachers also earn from private sessions, corporate classes, online teaching and retreats, so total income varies a lot.

Separate salary data for aerial yoga teachers in India is not widely published. Specialist skills may help a teacher stand out, but they do not guarantee higher pay.

Is 40 Too Old to Become a Yoga Teacher?

No, 40 is not too old to become a yoga teacher. Many people start teaching in their 40s, 50s or later, often after another career. Life experience, patience and maturity can make you a better teacher.

What matters more than age:

• A steady personal practice, so you understand poses from the inside
• Good health, or a clear sense of how to adapt your own practice
• A quality training program with real teaching practice
• A willingness to keep learning after you qualify

Each training school sets its own entry rules. For example, Inteyoga’s advanced 300-hour program accepts applicants aged 21 to 60 who have completed a 200-hour TTC or an accepted equivalent.

Why Does a Strong Mat Practice Still Matter?

A strong mat practice gives you the body awareness, breath control and alignment that make aerial yoga safer and more rewarding. The hammock can support a pose, but it cannot teach you why the pose matters or how to breathe through it.

At Inteyoga, we do not teach aerial yoga. We teach integrated yoga, practiced on the mat and in daily life. Our training brings together Hatha Yoga, Raja Yoga, Jnana Yoga, and Karma and Bhakti, so practice covers body, breath, mind and conduct.

It is led by Dr. Ashutosh, a physician and yoga teacher who connects traditional yogic knowledge with modern health.

If you already teach yoga or have a dedicated practice and want to go deeper, our Advanced TTC 300-Hour Integrated Restorative Yoga (Including Yoga Nidra, Chakra Sadhana, and Prana Vidya Intensive) in Colva, South Goa, may suit you.

It is a residential program taught in English over 43+2 days. It is an advanced program, not a beginner retreat. Inteyoga is registered with Yoga Alliance as a Registered Yoga School (RYS 200, RYS 300 and RYS 500).

You can explore the 300-hour yoga teacher training in Goa or read answers to common questions on our Inteyoga FAQ page.

Still building your foundations? Our planned 200-hour yoga teacher training in Goa is expected around mid-2027. Dates, fees and curriculum will be shared once they are officially announced.

Conclusion

So, what is aerial yoga? It is a modern, hammock-supported style of yoga that blends classic postures with aerial arts. It can be gentle or athletic, playful or deeply restful. Early research suggests it is a moderate-intensity workout that may support fitness, flexibility and balance, although larger studies are still needed.

Starting safely is simple: book a beginner class with a trained teacher, check the health list above, and keep a solid mat practice going alongside it.

If aerial yoga has made you curious about yoga as a whole, we would love to help you go deeper. Learn about our approach and, when you are ready, apply for the Inteyoga 300-hour program. You can also reach our team on WhatsApp at +91 935-473-7240 or by email at info@inteyoga.org.

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About Inteyoga’s Founder

Founder-Director: Dr. Ashutosh, MBBS, M.Sc. (Yoga), Yoga Master Level 6 (Yoga Certification Board, Ministry of AYUSH, Government of India), Swami Krishnananda Yoga Vidyapeeth and Inteyoga, Colva, South Goa. Meet our teacher.

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Safety Note and Medical Disclaimer

This article is for general education only and is not medical advice. Aerial yoga involves inversions and suspended equipment, which may not be safe for everyone. Please talk to a qualified doctor before starting aerial yoga, especially if you are pregnant or have glaucoma, blood pressure problems, heart disease, spinal problems, osteoporosis, vertigo or a recent injury or surgery. For children, speak with a pediatrician or GP first. Always practice under a trained aerial yoga teacher on professionally installed equipment.

Frequently Asked Questions (FAQ)