Yoga has always been known for its ability to heal, strengthen, and transform the body. But if you’re someone who’s craving a little more thrill and challenge in your practice, aerial yoga might just be your next big thing. Imagine being suspended in air, supported by a soft hammock, while stretching, toning, and even burning fat — it’s yoga, but with a twist.
And what better time to explore this unique form of movement than on the International Day of Yoga? Whether you’re new to aerial yoga or just curious about how it can help with weight loss, this guide will walk you through five beginner-friendly aerial poses that can help you tone up, boost metabolism, and feel amazing — both mentally and physically.
Let’s float into it.
What Is Aerial Yoga, Really?
Aerial yoga combines traditional yoga poses, pilates, and dance, all done using a fabric hammock suspended from the ceiling. This silky sling supports your body weight, allowing you to perform stretches, inversions, and strength moves with more freedom and less joint pressure.
Benefits of Aerial Yoga for Weight Loss:
- Engages core muscles more deeply
- Improves flexibility and posture
- Burns calories through movement and stability work
- Boosts circulation and lymphatic flow
- Reduces cortisol (stress hormone) levels, which helps prevent belly fat storage
The constant need to balance while suspended activates more muscles than you’d expect — making it a low-impact yet super effective way to torch calories and tone up.
1. Aerial Plank Pose
Let’s start with a foundation move — the aerial plank. It’s a killer core and full-body workout that also strengthens your arms and legs.
How to do it:
- Place your feet in the hammock loops while your hands are firmly planted on the ground, shoulder-width apart.
- Extend your legs back until your body forms a straight line — just like a traditional plank, but with your feet elevated.
- Engage your abs, glutes, and thighs. Hold for 20–30 seconds.
- Rest, then repeat 2–3 times.
Why it helps:
- Builds core stability
- Activates multiple muscle groups at once
- Burns more calories than a standard floor plank
Tip: Keep your back flat — avoid letting your hips drop. Tighten your stomach like you’re bracing for a punch.
2. Aerial Inverted Bow Pose
This one may look advanced, but it’s easier than it seems — and perfect for opening the hips, stretching the back, and firing up your metabolism.
How to do it:
- Sit into the hammock like a swing and gently lean back into an inverted position.
- Once upside down, bend your knees and grab your ankles behind you — forming a bow shape.
- Hold the pose for 15–20 seconds, breathing deeply.
- Return slowly to the seated position.
Why it helps:
- Encourages blood flow to the head and glands (boosting metabolism)
- Relieves spinal tension
- Stretches the front body, including thighs and chest
Note: Always practice inversions with proper instruction, especially if you’re new.
3. Aerial Warrior Pose
Warrior poses are already great for building lower body strength — but doing it with a hammock adds balance and core challenge.
How to do it:
- Stand tall with one leg in the hammock (looped around the ankle or foot).
- Extend the other leg back into a lunge position.
- Reach your arms overhead or out to the sides, engaging your core to stay balanced.
- Hold for 20 seconds, switch sides, and repeat.
Why it helps:
- Strengthens quads, glutes, and calves
- Improves balance and stability
- Activates deep core muscles
Tip: Start with short holds and focus on control rather than depth.
4. Aerial Boat Pose
This floating version of the classic boat pose seriously works your abs. The instability of the hammock makes your core work even harder to stay in place.
How to do it:
- Sit on the hammock with your legs extended forward, feet off the ground.
- Lean back slightly, keep your chest lifted, and bring your arms forward.
- Engage your abs to hold the V-shape position for 20–30 seconds.
- Rest and repeat 2–3 times.
Why it helps:
- Targets upper and lower abs
- Improves core endurance
- Burns fat by increasing muscular engagement
Tip: Keep your spine long — avoid hunching.
5. Aerial Downward Dog Split
This pose mixes a traditional yoga favorite with the added challenge of balance and core control.
How to do it:
- Place your feet in the hammock loops and come into a downward dog position.
- Lift one leg up toward the ceiling, keeping the other foot in the loop.
- Hold for 10–15 seconds, then switch legs.
- Do 2–3 rounds on each side.
Why it helps:
- Builds shoulder and core strength
- Tones the glutes and hamstrings
- Increases flexibility in the legs and hips
Bonus: This pose feels amazing on the spine after a long day of sitting.
How Often Should You Practice Aerial Yoga for Weight Loss?
You don’t need to fly every single day to see results. Just 2–3 sessions per week, combined with a clean diet and general movement (like walking or light cardio), can create noticeable changes in how you look and feel.
A 45-minute aerial yoga class can burn anywhere from 250 to 400+ calories, depending on intensity and your body weight.
Safety Tips for Aerial Yoga Beginners
- Always use a certified hammock setup. Don’t DIY unless you’re fully trained.
- Wear fitted clothing that covers your legs and underarms — it prevents hammock burns.
- Avoid jewelry or zippers that could catch on the fabric.
- Stay hydrated before and after practice.
- Listen to your body — if something feels off, stop and modify.
If you’re pregnant, have high blood pressure, or recent injuries, check with a healthcare provider before starting aerial yoga.
Final Thoughts
Aerial yoga is more than just Instagram-worthy poses — it’s a powerful tool for transformation. You’re not just hanging in fabric; you’re challenging your muscles, calming your mind, and having fun while doing it. And on this International Day of Yoga, trying something new might just be what your body (and mind) needs.
So if traditional workouts bore you or feel too harsh on your joints, aerial yoga offers a unique, gentle-yet-effective way to move. These five beginner-friendly poses are a great start to building strength, boosting flexibility, and losing weight — all while floating a few feet above the ground.
Now go ahead, find a class or a safe space to practice, and get ready to take your yoga — and your fitness — to new heights.
