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5 Easy Yoga Swing Poses for Beginners

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Yogi or Fitness Fanatic?

Do you identify as a fitness or yoga newbie and want to explore aerial yoga with some yoga swing poses to get you started?

Whichever your rhythm, the following aerial yoga swing workout for beginners should definitely be added to your routine.

This hybrid workout, also known as anti-gravity yoga, is the modern take on yoga.

It has been proven to not only improve your health but also the impression on your Instagram followers.

Doing this will:

  • Strengthen postural alignment fibers and muscles
  • Increase blood fluidity and body agility
  • Spinal decompression
  • Develop upper body


Aerial Yoga Equipment

Aerial fitness involves all of your traditional yoga poses mixed in with yoga swings and hammocks.

The best ones are handmade, 100% nylon Yoga Swing.

Now, you might be thinking you’ll need a background in circus training, but the reality is that anyone can do these yoga swing poses.


Five Yoga Swing Poses

To get you started, here is a great yoga swing workout for beginners!

1. Aerial Lunges

Lunges help increase muscle volume to build up strength.

Especially on your core, butt, and legs — and also help you get a better posture.

Doing lunges with the yoga swing is not only 5x times cooler, but it also helps you build up stamina and stability.

Do exactly as you would do regular lunges, lunge forward with one leg, keeping the other grounded still.

You’ll bend your leg and place your knee between the hammock.

Hold with both hands to lunge forward and back to your initial pose.

This will work your quads and hip flexors and it’s recommended you do this three to four times before switching leg.

2. Plank

Moving onto the plank, you might be wondering how exactly you’d integrate the aerial yoga swing. Easy.

In a regular plank, you place both forearms and feet on the ground, balancing your body.

This helps with balance, stamina, patience and core toning.

Using the yoga hammock, you’ll want to hold the same form as you would on the ground and elevate your legs on the swing.

Thus engaging more into your glutes since the hammock will be in a higher position than your hands.

You hold this position from 20 to 40 seconds per set, squeezing in your abs.

As you go, you will want to increase the amount of time you hold the pose.

This high plank will also help with balance but will focus on loosening lower back pain, strength in your wrists, shoulders, and confidence.

3. Air Crunches

Similar to the plank, crunches include elevating your feet and working on your core muscles.

The traditional method would include either workout or household furniture to place your feet.

However, in aerial yoga, we elevate with the swings!

This allows you to control how high or low your feet will be raised.

During crunches, your body will now be facing forward — toward the hammock.

Placing your hands behind your hand, you will want to breathe in and lunge forward toward your knees, bending your stomach area.

After reaching your intended position, you breathe out and head back to your initial form, without allowing your shoulders to touch the ground.

You repeat this five to 10 times per set, working on your legs, inner core, and stability.

4. Downward Dog

Jumping into a more popular yoga pose, the downward dog will demonstrate the full effect of yoga and aerial fitness.

For the downward dog form, you will want to start with separating your legs to a comfortable and steady distance.

Next, you will slowly bend your stomach forward without moving or bending your legs.

On the traditional form, you touch the floor with your hands and balance your body for a few seconds up to a minute.

With aerial yoga, you will touch the swing with your stomach as you bend forward and connect with the ground.

Slowly, you will start to elevate your legs and put all your support onto your hands and your stomach, which rests on the swing.

This will help greatly with your pressure, durability and middle and lower back.

This pose is also highly associated with health benefits regarding your chest and your heart.

5. Supported Chair Pose

The fifth pose is called the supported chair, which is exactly what the name says.

You will place both feet on the ground, will separate the hammock with your hands and will rest your back on it.

After finding your most comfortable position, you will begin to lean back, leaving your feet on the ground and your back connected to the hammock.

You will reach back and stretch as much as possible, and slowly let go of the hammock, allowing the fabric to support you.

You will give yourself a few seconds to a minute, relax and do it again three to five times per set.

This movement will open your back, allowing better mobility, better breathing, and better posture.

Not to say, you will be extremely comfortable and relaxed doing it – but you’ll love the results!


Dominating Yoga

There you have it!

These five aerial yoga swing poses for beginners will have you looking like a pro once you start sharing them with your friends.

They can be easily achieved with great practice and patience, using a 100% handmade aerial yoga swing or hammock.

After including these to your weekly workout routine, you will start to notice the changes in your body. Most notably and improvement in your mood, your balance, and your health.

Your entire body will thank you once you start, plus its a nice alternative to introduce into the friend group.


Once you are ready to elevate your game and try more advanced yoga swing poses!

Just make sure to do it at your own pace 🙂

If you wish to learn more about yoga swings or hammocks, make sure to check out Gravatonics resources.

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