Is aerial yoga safe for beginners? Common fears, answered

For most healthy beginners, aerial yoga is safe when it is taught well. Beginner classes keep the hammock low, you move slowly with the fabric supporting you, and every upside-down pose is optional. People with certain health conditions should check with a doctor before trying inversions.

Most of the worry people bring to their first class comes down to a handful of fears. Here they are, one at a time.

Is going upside down in aerial yoga dangerous?

In a well-run beginner class, inversions are introduced slowly and are never required.

At Yayso Yoga, inversions are “zero-compression.” The fabric holds you at the hips, so there is no weight on your head, neck or shoulders the way there is in a headstand on the floor. Many people find this makes hanging upside down feel more comfortable than they expected.

You also do not have to do it. Every inversion is optional, and your instructor can offer an upright version of the pose. You can come to many classes before you decide to try one, or never try one at all.

Am I too heavy for the hammock?

This is one of the most common fears, and it keeps many people from ever booking a class.

It is one of the most common worries, and it keeps a lot of people from ever trying. Yayso Yoga’s lower level has secure rigging installed for its Antigravity® aerial yoga hammocks. If you have a specific concern about weight, call or text the studio and ask before your first class.

If your weight still worries you, that is a reasonable thing to ask about privately. Call or text the studio at 239.560.4267 before your first class and ask your question directly.

Do I need upper-body strength to start?

No. This is a common misunderstanding, often because photos of aerial yoga show advanced poses.

In a beginner class, your feet stay on the floor for much of the time, or your hips rest in the fabric while you stretch. The hammock supports you more than you support yourself. Aerial classes at Yayso also focus on building foundational strength, so strength is something you develop by practicing, not something you need to bring on day one.

You may notice your hands, arms and core the next day. That is normal and it eases as you keep coming.

What if the swinging makes me feel motion sick?

Some people do feel a little queasy or dizzy, especially the first time they invert or swing. A few simple habits help:

• Avoid a heavy meal in the couple of hours before class.
• Move slowly, especially when coming up from an inversion.
• Keep your eyes on a fixed point when the fabric sways.
• Sit down on the mat and rest whenever you need to.
• Tell your instructor if you are prone to motion sickness so they can suggest steadier options.

A restorative-style beginner class, like Beginner Aerial Restorative, tends to involve less swinging than a fitness class.

Who should check with a doctor before trying aerial yoga?

Aerial yoga involves hanging, swinging and inverting, and those movements are not right for everyone. The conditions most commonly listed as reasons to avoid inversions, or to get medical clearance first, include:

• Pregnancy
• Glaucoma, detached retina, or other eye pressure problems
• High blood pressure that is not under control
• Heart conditions
• Recent surgery, including eye surgery
• Vertigo or other balance and inner-ear issues
• Serious neck or back injuries, or bone and joint conditions such as osteoporosis
• A recent concussion or head injury

This list is not complete, and only your doctor knows your full health picture. If anything here applies to you, or if you are unsure, please talk with your doctor before your first class. Then tell your instructor about any conditions or injuries when you arrive.

What makes a beginner aerial class safer?

The biggest safety factor is the person teaching. A good instructor watches how each student is moving, adjusts the hammock height, and offers easier options without making anyone feel singled out.

David Gallaher, who owns Yayso Yoga and teaches nearly every class himself, has taught body mechanics and dynamic stretching to youth and adults for over 25 years. He believes “anyone can do yoga with the right instructor, patience, and a great attitude.”

Your part is simple. Arrive a few minutes early, mention any injuries, follow the cues, and skip anything that does not feel right. Wearing the right clothes helps too, since fitted fabric that covers your skin protects you from rubbing. See What to wear to aerial yoga for details.

Try a beginner aerial class in South Fort Myers

If you have been waiting until you feel “ready,” a beginner class is designed for exactly where you are now. Your first class at Yayso Yoga is a $25 drop-in with no membership required. Learn more about aerial yoga at Yayso, or read what to expect at your first class before you book it.