• Reset

Leg stretches

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…

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…

Plank KneeTaps

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

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…

Cheetah

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

Knee lifts

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

Plank headstand/handstand

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

Double Butterfly

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

Front Flip

This is a front flip

Front Walkover

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

Back Flip

This is a front flip

Front flip into hammock

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

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…

Lunge Flip

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

X Man

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

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…

AT THE HIPS

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

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…

Mission Impossible

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

Staff pose

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

Kundalini Lotus

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

Boat

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

Backbend

Instruction• Start sitting in fabric• Bring fabric behind back• Lean back with the heart open•…

Pigeon

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

Bow

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

Mermaid

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

Seated Forward Fold

Instruction• Sit up nice and tall with legs out in front of you• Hold onto…

Backbend (Waterfall)

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

Hamstring Stretch

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

Sit ups

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

Seated Poses

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

Pegasis

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

Pistol Squats

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

Coffin

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

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…

Pegasus

This is a front flip

Inverted Butterfly

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…

Surfer

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

Jeannie in a bottle

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

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…

Standing in Hammock

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

Butterfly

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

Hanging ? xxx

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…

Inverted Butterfly (Bound Angle)

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

Hanging Leg Lift

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

Manta Ray

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

Flying Plank

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

Bat

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

Chandelier

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

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…

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…

Inverted Sit Ups

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

X Pose

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

Cartwheel

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

Inversions

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

Shooting Star

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

Cannonball

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

Baby in Cradle (plow)

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

Spiderman

Spiderman…

Flying shoulder stand

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

Hanging Child’s Pose

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

Handstand

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

Flying shoulder stand 2

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

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…

Rockstar Flow

Instruction• Start in table top• Put right leg in fabric•Need more info xxxSafety• Keep core…

Leg Lifts from Chair

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

Goddess Squat Heel Lifts

Instruction• Start in Goddess Squat (see xxx)• Lift heels up as high aspossible• And lower…

Toning Moves

The entire Aerial Yoga class is filled with moves that tone and stretch the entire…

Push ups

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

Curtsy Squats

Instruction• From standing position, take one leg crossed behind the other and gointo a squat.…

Side leg lifts

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

Arabesque Knee Lift

Instruction• From standing position, take one leg out to an arabesque• Hold on to hammock…

Arabesque Squat

Instruction• From standing position, take one leg out to an arabesque and then bend both…

Squats

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

Standing pistol squat

Instruction• Fabric behind back, one leg extends out in front of you. Hold onto the…

Rear Leg Lifts

Instruction• Stand Holding onto fabric. Extend leg back with straight leg. Squeeze glutes• A slight…

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 xxx ?

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…

Meditation

BenefitsTypes of meditation

Body of the Class

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

Benefits of Meditation

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

Body of the Class

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

4 Types of Meditation

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

Sequencing Tips

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

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…

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…

Marketing

• Facebook• Instagram• Twitter• Tic Tok

Philosophy and History

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

Just For Fun

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

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…

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 (see xxx) Push legs down and pull arms up. Flip…

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…

Shoulder Stretches

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…

Hamstring Stretch

Instruction• Place right foot in fabric at ankle height• Bend forward at the waist and…

Deer Pose

Instruction• Start sitting in fabric in straddle position (see xxx)• Bend right knee and bring…

Sways

Instruction• From tabletop position, hold onto fabric and sway side to the side keepingcore engaged.Safety•…

Low Lunge

Instruction• Take one foot forward and the other back• Have both feet facing front• Bend…

Cat/Cow

Instruction• On hands and knees, hold the fabric in front of you• Round the back…

C stretch

Instruction• Start on hands and knees• Turn head to the right and look behind you…

Supine Twist

Instruction• Lie on back• Put right foot in fabric• Bring left knee across the body…

Hero

• Start in baby in cradle pose (see xxx)• Pull back up into fabric on…

Up Dog

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

Straddle

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

Bridge Pull Up

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

Bridge

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

Legs Up the Wall

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

Bridge Swing

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

Standing Flat Back

Instruction• Stand behind fabric• Wrap Wrists• Hinge at the hips and bend forward keeping legs…

Flat back and Roll Up

Instruction• Stand behind fabric with hands holding on in front of you• Hinge at the…

Standing Shoulder Stretch

Instruction • Stand behind the fabric• Grab on high with the right arm and swing…

Calf Raises

Instruction• Stand in front of fabric and hold hammock behind you• Walk forward• Hinge at…

Pull Ups

Instruction• Stand with fabric in front of you• Wrap wrists• Walk backward as far as…

½ Split

Instruction• Start with side split (see xxx)• Turn to fact the back of the room•…

Straddle Pose

Instruction• Sit in fabric with legs out wide facing sideways. Push arms out wide to…

Standing Stretches

Standing stretches are wonderful in Aerial Yoga. They allow you so much freedom to move…

Cobra

Instruction• On hands and knees• Wrap wrists around fabric and grab on• Bend forward at…

Standing Tree Pose

Instruction• Stand in front of fabric• Bring Right foot up to left inner thigh above…

Other available courses<br>Yoga For Golfers

Other available coursesYoga For Golfers

Sea Horse

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

Sea Horse Flow

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