• Reset

Knee to Chest in Hammock

Instruction• Lie flat in fabric. Bring one knee to chest and hold onto it and…

Happy Baby

Instruction• Lie flat in fabric. Grab onto both feet, bend knees and open them out…

Banana pose

Instruction Lie down in hammockTake arms overheadBend body side to side Safety Keep core tight…

Deer Pose In Hammock

Instruction Start seated in straddle poseBend one knee in front of youBend the other knee…

Hamstring Stretch Seated

Instruction Sit in fabricTake legs straight to the frontReach forward to the feet to stretch…

Saddle Pose

Instruction• Start by stepping over the fabric and having it between your legs. Grab the…

Flying Swan

Instruction• Lie in fabric. Turn to one side, bring arms out overhead, bend in half…

Cha Cha Slide

Instruction Stand in front of fabricWrap hands 2 timesLift both knees on beat two timesLift…

Forearm stand

Instruction Get on kneesLook back and put both feet in fabric behind youGo into pike…

Pike headstand/handstand

Instruction• Start in Plank position (see xxx)• Lift hips to a 90 degree angle• Keep…

Cheetah

Instruction• Start on floor with both feet in hammock• Bring one leg out of fabric…

Plank KneeTaps

Instruction• From plank position withonly one foot in fabric,bring foot that is on the floor…

Knee lifts

Instruction• Start standing with fabric behind back under armpits• Wrap wrists around once and grab…

Plank SideTaps

Instruction• One foot in fabric plank position. Extend free leg out to side and then…

Leg Circles

Instruction• Start lying on back• Raise legs up straight to 90degrees• Make circles with your…

Plank

Instruction• Start on hands and knees• Look back toward hammock and put right leg in…

Pike

Instruction• Start in Plank position (see xxx)• Lift hips to a 90 degree angle• Keep…

Circus Seat Flip

Instruction• Start in Circus Seat (see xxx)• Change grip to elbows up, palms facing the…

Angel Flip

Instruction• Sit in fabric. Hold on. Bring feet over head and toward the floor. Once…

Back Flip

Instruction Start seated in fabricLie downHold onto back edges of fabricBring feet thru the middle…

Front Flip

This is a front flip

Lunge Flip

Instruction• From a lunge position, hold on, kick up and curl body into a c…

Back Flip Swing

This is a front flip

X Man

Instruction• Sit in fabric. Turn to the back of the room and cross the fabric…

Front flip into hammock

Instruction• Stand with hammock behind back• Hold on high with arms behind you• Flip forward…

Double Butterfly

Instruction• Stand in front of fabric. Hold front edge up over your head. Put it…

Front Walkover

Instruction• Stand with hammock behind back• Hold on high with arms behind you• Flip forward…

Mission Impossible

Instruction• Place fabric at hip bones• Walk forward as far as possible• Lock fabric at…

AT THE HIPS

This section contains information about poses where the hammock is placed on the hip bones.…

Flying Locust

Instruction• Put hammock at hip bones. Walk forward and lock the hammock in place by…

Forward Fold

Instruction• Stand behind fabric• Bring fabric to hip bones• Fold forward and place hands to…

Downward Dog

Instruction• Stand behind fabric• Bring fabric to hip bones• Fold forward and place hands to…

Flying Dog

Instruction•Place fabric at hip bones. Fold forward keeping the fabric locked in place. Hands come…

Scorpion

Instruction• Start in Flying Dog (see xxx)• Wrap feet around outside of fabric to stay…

Kundalini Lotus

Instruction• Start in straddle position (see xxx)• Reach to peace finger around big toes• Option…

Seated Forward Fold

Instruction Sit in hammock fabricTake legs in front of youHold on to fabric in front…

Hamstring Stretch - Seated

Instruction• Start with Saddle pose. (see xxx). Gather fabric in front of you and then…

Boat

Instruction• Sit in fabric. Hold on and lean back slightly. Bend knees and lift them…

Sit ups

Instruction• Lie on back Holding onto fabric• Engage core and sit up• Reach forward for…

Pigeon

Instruction• Bend right knee and bring right foot in front of body• Take left leg…

Mermaid

Instruction• Start from Sitting in fabric• Cover Feet• Hold onto right side of fabric and…

Bow

Instruction• Start from Backbend (see xxx)• From the backbend position, bend knees and grab feet.Safety•…

Seated Poses

Seated Poses are those where the student is seated in the fabric. It is important…

Backbend (Waterfall)

Instruction• Lie in fabric• Extend legs and arms out straight• Take the arms outside of…

Seated Figure 4

Instruction Stand in front of fabricPlace hammock behind ribsSit as if sitting in an imaginary…

Staff pose

Instruction• Sit in fabric• Sit up tall, extending thru the spine• Flex the toes and…

Pistol Squats

Instruction• Stand with both feet in fabric.• Take one leg out in front with straight…

Split Flip

Instruction• Start standing in fabric• Take one leg forward• Hold fabric by hips• Start to…

Hanging Wrist Wrap

Instruction• Start with fabric behind the back• Wrap arms around the back to the front…

Standing in Hammock

Standing in the hammock can be fun and exciting. Make sure that the students hold…

Hanging ? xxx

Instruction• Stand with both feet in fabric. Make sure heels and toes are uncovered.• Hold…

Inverted Butterfly

Instruction• Start from the butterfly position (see xxx)• Change grip so that your palms are•…

Inverted Butterfly (Bound Angle)

Instruction• Start from the butterfly position (see xxx)• Change grip so that your palms are…

Floating Tree

Instruction• Step one foot into fabric making sure heel and toe are still showing.• Hold…

Manta Ray

Needs workInstruction• Step one foot into fabric making sure to hold on• Step other foot…

Surfer

Instruction• Start from standing position• Take right leg to the side and press firmly with…

Pegasis

Needs work Instruction• Step one foot into fabric making sure to hold on• Step other…

Jeannie in a bottle

Instruction• Start standing on floor• Grab the opposite sides of the fabric and reverse them…

Coffin

Instruction• Start with Man in the M (see xxx)• Straighten legs out and lie down•…

Jeannie Backbend

Instruction• Start from Jeannie in a Bottle (see xxx)• Take bent leg and straiten it…

Man in the moon

Instruction• Stand facing the side• Sit on the fabric with Right knee bent• Hold hands…

Cupid

Instruction• Stand with fabric in front of you. Place one leg into fabric and pull…

Pegasus

This is a front flip

Butterfly

Instruction• Stand with both feet in fabric. Make sure heels and toes are uncovered.• Hold…

Candy Cane

Instruction• Start standing in hammock• Face body to the right side• Hold hammock close to…

Hanging Leg Lift

Instruction• Need info xxxSafety• Hold on tight and don’t let go• Engage abs• Stay calm

Flying Plank

Instruction• Start from baby in cradle pose (see xxx)• Look forward• Bring booty in line…

Inversions

Inversions are the most exciting part of Aerial Yoga. They can be quite scary for…

Spiderman

Spiderman…

Bat

Instruction• Start in baby in cradle pose (see xxx)• Straighten body out into a straight…

Baby in Cradle (plow)

Instruction• Start sitting in fabric• Hold edges of fabric to make angel wings• Put the…

Cowboy Flip

Instruction• Start in Monkey in a Dress• Place arms up high and hold on• Lean…

Chandelier

Instruction• Start in spider man pose (see xxx)• Take right leg out to the side…

Cartwheel

Instruction• Put hammock at hip bones.• Bring hands to floor• Let legs raise up off…

Handstand

Instruction• Start in spider man pose (see xxx)• Bring hands to floor• Slide legs up…

Cannonball

Instruction• Put hammock at hip bones. Fold forward hands on floor. Bend knees to chest…

Circus Seat

Instruction• Start in handstand pose (see xxx)• Release arms• Bend right knee and let the…

Backbend Seal

Instruction• Start in circus seat (see xxx)• Push both legs down• Take hands overhead• Arch…

Hanging Child’s Pose

Instruction•Hang from hip bones. Knees bent. Clasp elbows over head and just hang down. Safety•…

Monkey In A Dress

Instruction• Start seated in fabric• Push fabric down to low back with thumbs and lock…

Circus Seat Roll Down

Instruction• Start in circus seat (see xxx)• Grab on with both hands to the left…

Cross back 1

Instruction Stand in front of fabricLean forward arms upTake one leg out frontWrap that foot…

Inverted Sit Ups

Instruction• Start in spider man pose (see xxx)• Do a crunching motion and reach up…

Cross back drop

Instruction Stand in front of fabricLean forward arms upTake one leg out frontWrap that foot…

X Pose

Instruction• Start with fabric behind the low back• Hold fabric with thumbs by hips• Walk…

Shooting Star

Instruction• Start with hammock behind low back• Lock fabric in place with thumbs at hips•…

Flying shoulder stand

Instruction• Sit in fabric• Grab edges of fabric to make angel wings• Lie down and…

Flying shoulder stand 2

Instruction• Put fabric around the back of your neck• Take arms up and then thru…

Handstand Inner Thigh Press

Instruction• Start in Handstand position•Press legs together and squeezeSafety• Keep feet hooked around fabric

Queen B Flip

Instruction• Start in Inverted Butterfly • Hold onto fabric behind you squeeze knees together• Bring…

High Intensity Interval Training

Instruction• Start standing with feet under hips• Jump and land with one foot front and…

Split Jumps

Instruction• Start standing with feet under hips• Jump and bring right foot in front of…

Squat Jumps

Instruction• Start standing with feet wide• Bend knees and jump up and straighten legs and…

Criss Cross Jumps

Instruction• Start standing with feet wide• Jump and cross right foot in front of left.…

Heel Clicks

Instruction• Start standing with feet wide• Jump up and straighten legs and point toes• Click…

Straddle in Hammock

Instruction Start in saddle poseTake legs out to the side and pull haHold on to…

Leg Lifts from Chair

Instruction• Start with fabric behind mid back and bend knees as if sitting in an…

Push ups

Instruction• Start in plank position (see xxx)• Bend elbows to push up position and then…

Side leg lifts

Instruction• Stand behind fabric and hold on• Lift leg to side keeping knee straight• Return…

Squats

Instruction• Bend knees and squat down. Weight is back in the heels. Chest is lifted.…

Side plank

• Roll up on vertebrae at a time

Curtsy Sqats

• Be careful to move slowly and gently so as to not overstretch

Side Plank 2

• Feel the stretch in the hamstrings, back, and shoulders

Curtsy Lunge

• Hinge at the hips and bend forward to a flat back

Rear Leg Lifts

• The head is the last thing to come up

Leg drop and lift

• Stand behind fabric with hands holding on in front of you

Curtsy Squats

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Super Woman

Instruction• Stand behind fabric. Grab the front edge. Gather up a few handfuls. Put one…

Speed Skater

Instruction• While in super woman pose, bend knees so that feet are facing up to…

Flying Canoe

Instruction• Take right foot in fabric• Slide fabric up to the top of the thigh•…

Swings

Instruction• Start with fabric behind you. Place thumbs in front edge of fabric. Gather a…

Teaching Themed Classes

Adding themed classes is  a great way to keep things fresh and keep the excitement…

Workshops and Events

Workshops and events can have multiple benefits for you and your students. You can gain…

Business of Aerial Yoga

Classroom ManagementMarketingRetention

Classroom Management

• Always start on time and end on time• Make sure students abide by the…

Just For Fun

Fun is what we need more of in our lives. So be sure to add…

Marketing

• Facebook• Instagram• Twitter• Tic Tok

Philosophy and History

6 major branches of Yoga Yoga Sutras8 limbs of yoga Yamas and niyamas ethical guidelines…

Personal Empowerment

Goal settingSelf-loveLeadership skillsPresentation skills

Assisting and Spotting

Assisting and spotting is a critical part of Aerial Yoga. At the beginning of class,…

Sequencing

This is the structure of the classSection 1 - Integration Always begin with a few…

Contraindications

Aerial Yoga is not recommended for the following:PregnancyRecent SurgeryGlaucomaBotox within 6 hoursOther injuries that you…

Body of the Class

Section 3 (After the warm up) - about 15 minutes • There are many options…

Meditation

BenefitsTypes of meditation

Body of the Class

Section 5 (about 15 minutes) • Now is the time to begin winding down the…

Benefits of Meditation

• Reduces Stress• May help with addiction• Reduces anxiety• Helps with depression• Helps with pain•…

Sequencing Tips

• Practice, Practice, Practice– You need to be so familiar with your class sequence because…

4 Types of Meditation

There are many different types of meditation used allover the world. We are going to…

Simple steps to get started

For many people with busy lives, meditation can seem impossible. Even sitting for 5-10 minutes…

Teaching Considerations

Teaching for all levelsTeaching themed classesWorkshops, events

Teaching for All Levels

• Make sure to assess your class and find out who is new to Aerial…

Shoulder Stretch 2

Instruction Stand in front of fabricHold on to hammock behind you arms highWalk front as…

Sways Standing

Instruction Stand behind fabricHold on to hammockHinge at the hips keeping back flatArms out in…

Twist Standing

Instruction Stand behind fabricPut one leg in fabric under the ankleKeep leg straightTake opposite arm…

Floating Child’s Pose

Instruction• Sit in the fabric. Take arms up through the middle and out the back…

Wag your tail

Instruction• Start on hands and knees• Look back toward hammock and put right leg in…

Leg Drops

Instruction• Start lying on back• Hold onto hammock• Raise legs up straight to 90 degrees•…

Circus Seat “Oh Shit” Flip

Instruction Start in circus seat Push legs down and pull arms up. Flip forward and…

Up Dog

Instruction• Lie in the supine position. Put hands by shoulders, push up and arch the…

Bridge Pull Up

Instruction• Sit on the floor behind the fabric• Reach up and wrap hands around the…

Straddle

Instruction • Legs out wide. Hold onto fabric. Gently stretch forward and sway side to…

Legs Up the Wall

Instruction• Lie on the floor with both feet in fabric• Close eyes and breath deeply•…

Bridge

Instruction Lie on floorPut both feet in fabric Fan feet open to a “V” shapeSqueeze glutes…

Bridge Swing

Instruction • Start from bridge pose (see xxx)• Swing legs side to side keeping the…

Triceps

Instruction • Sit on the floor up on your knees, Hold the fabric in one…

Knee to Chest

Instruction Start lying on backBring both feet into fabricBring one knee into your chest and…

Seated Forward Fold

Instruction Sit behind fabricTake legs out to the sideHold on to fabric in front of…

Hamstring Stretch

Instruction Sit behind fabricTake legs out to the frontHold on to fabric in front of…