Quick Answer
Aerial yoga uses a fabric hammock suspended from the ceiling to support the body in poses, inversions, and stretches that are difficult or impossible on the ground. It builds core strength, improves spinal decompression, and makes inversions accessible to people who cannot achieve them on the mat. No prior yoga experience is required to begin.
Aerial yoga — also called anti-gravity yoga — was developed in the early 2000s by former gymnast Christopher Harrison, who combined elements of yoga, Pilates, and aerial acrobatics with the support of a low-hanging silk hammock. It has since become a mainstream studio offering found in cities across the UK and worldwide.
The hammock typically hangs at hip height and can support the full weight of the body, making it possible to hang freely in inverted positions, rest in deeply supported stretches, or use it as a prop for standing balance work.
How It Works
The hammock acts like a versatile prop. It can offload weight from the joints, allowing people with limited mobility to access shapes they cannot reach otherwise. In inversions, it eliminates the compressive load on the cervical spine that a mat-based headstand creates. Because the hammock introduces instability, the core must work continuously to maintain position — making aerial yoga surprisingly effective for building deep abdominal strength.
The Benefits
Spinal decompression is the most cited benefit. Hanging freely allows the vertebral discs to create space without the compression that occurs in standing inversions. Many practitioners report reduced lower back tension after regular aerial practice. The playful, novel nature of the practice also makes it useful for people who struggle to engage with traditional mat work.
What a Class Looks Like
Most aerial yoga classes are 60–75 minutes. They begin on the mat with a warm-up, move into hammock work — supported poses, gentle inversions, core sequences, and backbend assists — and end with a deeply supported savasana in the hammock, which many practitioners describe as the most restorative version of the pose they have experienced.
Frequently Asked Questions
Will I fall out of the hammock?
The hammock is very secure when used correctly. Teachers guide beginners through each transition carefully. Falls are rare and the low height means the floor is never far away.
Do I need to be strong to do aerial yoga?
No prior strength is required. The hammock supports your weight and teachers modify every pose. Strength develops as a result of regular practice.
Is aerial yoga good for back pain?
Many people with lower back pain report benefit, particularly from spinal decompression inversions. Inform your teacher of your condition before class.
What should I wear?
Close-fitting clothes that cover the armpits and backs of the knees — the hammock can pinch loose fabric. Leggings and a fitted top are standard.
How is aerial yoga different from aerial silks?
Aerial silks is an acrobatic art form requiring significant strength and training. Aerial yoga is a wellness practice accessible to beginners. The fabric is similar; the movements and goals are quite different.
