What to expect at your first aerial yoga class, step by step

Your first aerial yoga class is slower and gentler than most people imagine. You spend most of it learning how to sit, lean and stretch with a soft fabric hammock hanging near the floor. The instructor walks you through every move, and going upside down is always your choice.

If you have been curious but a little nervous, that is normal. Here is what actually happens, from the moment you walk in to the moment you leave.

What happens when you arrive?

Plan to arrive a few minutes early. Those few minutes matter more than they sound.

You will have time to find the studio, put your things down, and meet your instructor. At Yayso Yoga that is usually David Gallaher, who teaches nearly every class himself. Tell him about any injuries, sore spots or health conditions. He is not being nosy. It helps him suggest the right version of each pose for your body.

Yayso Yoga is a bi-level studio with smooth, contoured floor mats throughout. The lower level has secure rigging for the Antigravity® aerial yoga hammocks, which some people call canopies or silks.

How is the hammock set up for you?

Each hammock hangs from overhead rigging in a loop of soft, stretchy fabric. In most aerial classes, the hammock height is adjusted so the fabric sits at a comfortable level for you.

You will not be climbing anything. For most of a beginner class, the hammock works like a sling or a swing you can lean into, sit in, or hook a foot into for a stretch.

What does a beginner aerial class actually look like?

Yayso Yoga’s teaching is built on hatha yoga, using the eight-limbs system of Ashtanga. In an aerial class, that familiar base is simply supported by the fabric. A typical beginner class tends to move through a few stages:

• Warm-up. Gentle movement and breathing, often with your feet on the mat and your hands holding the fabric.
• Supported stretches. You lean into the hammock to open your shoulders, hips and hamstrings. The fabric takes some of your weight, so many people find they can stretch further with less effort.
• Building foundational strength. Simple standing and balancing work where the hammock gives you something to hold.
• Optional inversions. When you are ready, the instructor may offer a zero-compression inversion, meaning you hang upside down with the fabric supporting your hips, so there is no weight on your head or neck.
• Rest. Many aerial classes close with a quiet resting pose, sometimes lying inside the fabric like a cocoon.

The beginner classes on the current schedule are Beginner Aerial Restorative and Beginner Aerial Fusion Gentle Flow. Restorative leans toward slow, supported stretching. Fusion Gentle Flow adds a bit more movement. Both are built for people who have never touched a hammock.

Will I be the only one who has no idea what I am doing?

Almost certainly not. Every regular aerial student had a first class where the fabric felt strange and wobbly.

The instructor demonstrates each move before you try it, then comes around to adjust. You are allowed to watch first, ask questions, or skip a pose. David’s own view is that “anyone can do yoga with the right instructor, patience, and a great attitude.” Patience includes patience with yourself.

What if I feel dizzy or nervous upside down?

Come out slowly and sit for a moment. That is always fine.

Some people feel a little lightheaded the first time they invert, especially if they come up too quickly. Moving slowly, breathing steadily and not eating a heavy meal right before class all help. If you have any health conditions that make inversions a concern, read Is aerial yoga safe for beginners? and check with your doctor before you book.

Remember that every inversion is optional. You can have a full, satisfying class without ever going upside down.

What should I bring and wear?

Wear fitted, comfortable clothing that covers your underarms and the backs of your knees, since the fabric can rub on bare skin. Leave jewelry at home and skip lotion that day. Bring a water bottle.

You will practice barefoot. For the full list, see What to wear (and not wear) to aerial yoga.

How will I feel afterward?

Many people leave feeling loose, a little tired, and pleasantly surprised by what they managed. Some notice their shoulders, core or hands the next day, because gripping and supporting yourself in fabric uses muscles that do not get much work in daily life.

That feeling is a sign you used new muscles, not that you did anything wrong. Drink water, move gently, and come back when you are ready.

Book your first aerial class at Yayso Yoga

Yayso Yoga is at 17433 Alico Center Rd, Unit 3, in South Fort Myers, just off Alico Road. Your first class of any kind is a $25 drop-in with no membership required, and David will set you up in the hammock himself. See what to expect and book your first class, or check the current schedule to pick a beginner session. Questions first? Call or text 239.560.4267.