Aerial yoga combines traditional yoga poses, pilates, and dance with the support of a silk hammock. Below is a step-by-step guide for performing an Aerial Yoga Flow, including basic inversions, supported backbends, and stretches.

Step 1: Warm-Up & Prepare

Begin with a light warm-up including stretches and joint rotations. Adjust the silk hammock to hip height to ensure stability. Stand under the hammock and grip the fabric with both hands for support.

Step 2: Basic Seated Position (Floating Pose)

Sit inside the hammock with the fabric under your hips. Keep your legs extended straight or crossed in a lotus position. Hold the hammock lightly and breathe deeply to find balance.

Step 3: Supported Backbend (Heart Opener)

Lean back while gripping the fabric behind you. Slowly allow your spine to extend, letting your arms relax. Open your chest and gaze upward to deepen the stretch.

Step 4: Inverted Butterfly Pose (Basic Inversion)

Hold onto the hammock and gently lean backward. Hook your knees around the fabric, allowing yourself to hang upside down. Keep your arms extended downward to release tension in the spine. Hold for 5-10 breaths, then slowly return to an upright position.

Step 5: Aerial Warrior Pose (Standing Pose)

Stand on the mat and place one foot into the hammock. Extend your back leg behind and stretch your arms forward. Engage your core and balance like a traditional Warrior Pose. Hold for a few breaths before switching sides.

Step 6: Floating Pigeon Pose (Hip Opener)

Place one leg inside the hammock while keeping the other extended behind. Gently lean forward to deepen the hip stretch. Use the hammock for support to stay balanced.

Step 7: Aerial Savasana (Final Relaxation)

Lie back in the hammock fully, letting your arms and legs relax. Close your eyes and focus on deep breathing. Stay in this pose for 2-5 minutes to absorb the benefits of the practice.