Aerial yoga to let yourself go in space 

A discipline that blends classical yoga, Pilates, and aerial dance. It leads to deep mental relaxation.

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Person in hammock during antigravity yoga in bright studio

Lo aerial yoga (In English Aerial Yoga or also Antigravity Yoga) is a form of yoga practiced suspended in the air thanks to a fabric/cloth hammock Fixed to the ceiling. This fabric supports the body and allows for yoga poses, Pilates movements, and elements similar to circus arts. In fact, it's a discipline that blends movements from yoga, Pilates, and aerial dance.
But how is it actually done? And what are the benefits? Are there any contraindications?

How it works

Hammock-assisted aerial yoga pose, focusing on posture and alignment

The aerial yoga class alternates groundwork with suspended work. It typically begins with a centering and breathing phase, followed by a guided warm-up using the hammock as support. This is followed by the "in-flight" sequences: assisted poses, stretches, gradual inversions, and fluid transitions reminiscent of a slow dance in space.

The finale is usually the most popular part: a relaxation where you let yourself be "contained" by the fabric, with a decompression and relaxation effect that helps you avoid wasting energy on unnecessary tension.

The tools and materials you need

Detail of a fabric hammock and carabiners in the studio

The key word here is safety: aerial yoga is not a discipline to be improvised at home with do-it-yourself solutions.

  • Hammock in technical fabric (resistant, soft, suitable for traction and load).
  • Certified anchoring system (hooks, carabiners, plates, structural fixings).
  • Appropriate height of the attachment point and free space around, for movements and oscillations.
  • Bath mats for the ground part and for the transition phases.
  • Clothing : long leggings and a tight-fitting shirt (less friction and more comfort). It's best to avoid zippers, buttons, jewelry, and heavy makeup.

Benefits

The most cited benefits of aerial yoga come from the suspension itself: the body isn't constantly "fighting" gravity, and some poses become more accessible. In many cases, the workout feels intense yet gentle, with an interesting combination of toning and a feeling of lightness.

  • Spinal decompression: Inversions and unloaded work can relieve pressure on the discs, if performed gradually and with competent guidance.
  • Flexibility and mobility: the hammock supports and accompanies stretching in multiple directions.
  • Position: the body learns new alignments and develops awareness; in this sense, paths of postural re-education who work on the causes of compensations.
  • Balance and proprioception: Being in space improves control and coordination.
  • Relaxation: the final “cocoon” phase helps to release tension; if the goal is to better manage stress, it can also be useful to work on strategies for lower cortisol.
  • Complete training: involves core, arms and stabilizers; if you want to compare it with a more “ground-based” method, the benefits of pilates they help us understand what really changes.

Level of difficulty compared to Pilates

It depends on the type of class. Aerial yoga can be easier of Pilates in some positions, because the hammock supports, stabilizes and reduces the load. But it can become more challenging when inversions, dynamic transitions and prolonged suspension work come into play, requiring core control, stable shoulders and confidence in the movement.

The practical difference is this: in Pilates, precision is often "surgical" and progressive; in aerial yoga, progression is equally important, but there's an added element of space and suspension. The advice that always holds true, to avoid wasting enthusiasm (and risking forced interruptions), is to start with a solid foundation: train the right way It also means choosing the right level.

Specialized centers in Italy

Here are some examples of centers and schools where you can find aerial/antigravity yoga courses (always check locations, times, and level of courses, as the offerings vary).

Northern Italy

Center of Italy

Southern Italy

Islands

When you cannot practice

Aerial yoga is often described as gentle, but it's not suitable for everyone. In particular, it's prudent to avoid (or only do so after consulting a doctor) if you have:

  • pregnancy
  • glaucoma
  • recent surgeries
  • heart disease
  • high or very low blood pressure
  • severe dizziness
  • Osteoporosis
  • herniated or inflamed discs
  • significant problems with wrists and hands (e.g. carpal tunnel) or severe arthritis

The "don't waste" rule here is simple: if you have any doubts or a delicate medical history, it's best to seek medical advice and choose a truly customized path, without forcing it.

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