Walking into a studio and seeing hammocks hanging from the ceiling might feel intimidating, but aerial yoga isn’t about circus tricks or being extra flexible. It’s a playful, gentle way to move your body and build confidence—one step (or float) at a time. If you’re new and looking for simple ways to feel supported in the air, these beginner-friendly poses can ease you in while making movement feel lighter and more freeing.
Simple Aerial Cocoon Poses for Relaxation
This is the one pose that often hooks people into aerial yoga for good. Wrapped in the soft hammock like a floating hammock cocoon, your body lets go without even trying. You can sway gently, close your eyes, and enjoy the feeling of being held. It’s the perfect place to take a breath and reset your nervous system without putting weight on your joints or spine.
People often think yoga has to be about pushing limits, but sometimes the best way to connect with your body is to do less. The cocoon pose offers that stillness. Even five minutes suspended in stillness can leave your mind clearer and your body softer. In most aerial yoga classes, this is used at the end, but it’s a fantastic starting point for beginners who want to ease into the experience.
Basic Floating Tree Variations for Stability Practice
The floating tree takes a familiar pose and turns it into something surprisingly calming. Instead of balancing on one leg on the ground, you rest one foot against the inner thigh or calf while standing in the hammock, allowing the fabric to support you. This helps reduce pressure while still building balance and body awareness.
You don’t need perfect form or strength to feel the benefits. With just a little guidance in a beginner class, you can use the hammock to build core stability and focus. The slight movements from the air require your muscles to engage in new ways, which boosts coordination and gently wakes up your entire body without strain.
Supported Butterfly Pose to Open Hips Safely
Tight hips are common, especially for people who sit a lot or are just getting started with yoga. The supported butterfly lets gravity do the work, using the hammock to hold your weight while your knees fall open. You stay low to the ground, either seated or slightly lifted, with your spine relaxed and shoulders down.
This version removes tension and lets the hips slowly release without pulling or forcing. You’re not stuck on the floor or pressing past your edge. That makes it a favorite in aerial yoga classes designed for all bodies. Whether your hips are tight from running or just life in general, this version is a gentle way to open up without discomfort.
Gentle Hammock Inversions Ideal for New Students
The word “inversion” might sound intense, but aerial yoga makes it beginner-friendly. Instead of flipping into a handstand, your hips are cradled in the hammock while your head gently hangs down. It’s more like hanging upside-down on a swing as a kid than anything scary.
These mild inversions help decompress the spine, improve circulation, and calm the nervous system. You’re fully supported and close to the ground, making it a safe and accessible way to stretch the back and neck. In a beginner class, instructors often guide you step-by-step so you feel in control the whole time. For many students, it becomes the most refreshing part of their practice.
Easy Airborne Downward Dog for Spinal Stretching
This twist on a classic pose offers an incredible stretch without the wrist pain that sometimes comes with the floor version. Your hands grip the fabric while your feet stay grounded, creating a gentle traction through the back, shoulders, and legs. It’s accessible, energizing, and incredibly effective.
The hammock gives just enough lift to create space between each vertebra. That gentle lengthening helps relieve tension after sitting or standing all day. It also builds strength in the upper body in a way that feels surprisingly natural. For those who love downward dog but want a new experience, the airborne version is a refreshing alternative.
Beginner-Level Suspended Child’s Pose for Calmness
Child’s pose is already calming on the mat—but suspended in a hammock, it takes relaxation to another level. Instead of resting your head and chest on the floor, the fabric supports your upper body while your knees rest on the ground. The pressure comes off your joints and your breath deepens naturally.
This suspended version feels safe, grounded, and comforting. You can gently rock or stay still, either way allowing stress to melt off your shoulders. It’s often used in beginner class warmups or cool-downs, and it’s perfect for easing tension in the back and hips without any need for strength or flexibility.
Accessible Seated Swing Poses to Enhance Balance
Swing-based seated poses might sound like playground fun—and honestly, that’s not far off. Sitting in the hammock, with your feet hovering or lightly touching the ground, offers a chance to find balance while staying supported. It’s a playful way to engage the core without feeling like a workout.
These seated options build coordination and give your body feedback with every small shift. You learn how to sit tall, activate your center, and move with control—all while enjoying the gentle sway of the hammock. It’s great for improving posture and awareness in a low-pressure way, especially if you’re new to any form of movement.
AT OM Yoga Offers a Welcoming Space for New Students to Feel Supported and Inspired from Day One
Starting something new can feel overwhelming, especially if it looks different from what you’re used to. At AT OM Yoga, every aerial class is designed to help you feel safe, curious, and comfortable in your body. Whether you’re stepping into the hammock for the first time or returning after a long break, there’s space for you here—no expectations, no pressure.
Our instructors specialize in making yoga accessible to all skill levels and backgrounds. If you’re looking for a calm, welcoming studio where you can explore movement, breath, and stillness without judgment, you’ll find your rhythm with us. We believe movement should feel good, and with each class, you’ll learn to trust your body a little more.
Contact us today to schedule your first session or ask about our beginner class options. Whether you’re seeking stress relief, more flexibility, or just something new to enjoy, we’re here to support your journey. Let’s hang, breathe, and move—together.
