Yoga Hammock 101
Discover what it is, what it’s made from and how to use it
Yoga Hammock
Let’s start with the obvious: yes, it looks amazing. Someone floating mid-air in a graceful backbend, fabric draped like wings? It catches your eye.
But yoga hammocks aren’t just about flashy moves or Instagram posts. They’re also about support, softness and doing yoga in a way that feels surprisingly freeing – literally.
If you’ve been curious about aerial yoga or wondering how that silky-looking hammock fits into a yoga practice, this beginner-friendly guide is for you. We’ll break it all down: what it is, what it’s made of, how to use it and why it’s not just for circus people or contortionists.
What Exactly is a Yoga Hammock?
Picture this: a long, strong piece of stretchy fabric suspended from the ceiling. It hangs in a U-shape – like a swing, but softer. That’s your yoga hammock.
Technically, it’s made from aerial-grade nylon tricot or taffeta – a soft yet sturdy fabric that can hold hundreds of pounds. It stretches slightly to cradle your body, which is where the magic comes in.
You can sit in it. Lie on it. Wrap yourself in it. Use it like a strap. Or – when you’re ready – flip upside down and hang from it.
It’s part prop, part playground. A little bit of a yoga tool, a little bit of an escape pod. And the best part… it turns your yoga session into something that feels half like stretching and half like flying.
Are Aerial Yoga and Traditional Yoga the Same?
Fair question. And honestly? It does depend on who you ask.
Aerial yoga (also called anti-gravity yoga, depending on the studio) blends traditional yoga postures with aerial arts. You’re still doing poses like Downward Dog and Pigeon, but the hammock supports part or all of your weight. The result is less compression on your joints, more decompression for the spine and – oddly enough – deeper stretches.
Oh – and sometimes there’s a soundtrack or incense or even gentle swinging to lull you into a savasana pose like no other. Sounds dreamy? Well, it kind of is.
Some purists might scoff. But let’s not gatekeep yoga. The word itself means “union” – of body, mind, breath and spirit. Whether you’re flowing on a mat or suspended in fabric, the goal is the same: presence.
So yes – aerial yoga is yoga. Just with a twist (sometimes literally).
In saying that, different studios do tend to use different styles of aerial yoga. Some are more fitness-forward, mixing in Pilates or barre with the yoga hammock. Others stick closer to Hatha or Vinyasa traditions, simply adding the yoga hammock as a prop to use.
Benefits of Using the Yoga Hammock (Besides Looking Amazing)
Sure, the visuals are striking. But yoga hammocks aren’t just about the aesthetics – they’re about access. The fabric acts like a prop that moves with you. Think of it as a dynamic block or bolster that adapts to your shape in real time.
Here’s what it can help with:
Spinal Decompression: Hanging upside down lengthens the spine and relieves pressure on discs. Your lower back will thank you
Improved Flexibility: With support, you can ease deeper into stretches without straining
Strength Building: Holding yourself up – especially in suspended poses – lights up your core, arms and shoulders in a new way
Joint Relief: Less pressure on your wrists, knees and hips in certain poses
Balance and Body Awareness: The fabric gives feedback on your alignment. If you’re off-kilter, you’ll feel it
Mental Focus: Honestly, it’s hard to think about your to-do list when you’re hanging upside down trying to breathe through a backbend
And then there’s the emotional benefit – the giddy, childlike feeling of swinging; the surprising vulnerability of being cradled in midair. It’s gentle movement therapy without calling it therapy.
Do I Need to Be Flexible? Or Fit? Or Fearless?
Nope, nope and nope.
That’s the beauty of yoga hammocks – they meet you where you are. Beginners often worry they’re “not strong enough” or “not bendy enough.” The truth is, most people start stiff, awkward and a little nervous.
But that’s kind of the point. The hammock supports you as you build flexibility and strength – not after you already have it.
Yes, inversions (upside down poses) can be intimidating. But you won’t be doing those on day one. Most classes ease you in with gentle stretches and supported postures.
The only real requirement? A little curiosity. And maybe a willingness to giggle when things feel weird – which they will.
What Should I Expect in a Yoga Hammock Class?
The vibe depends on the studio, but most beginner classes follow a general rhythm:
Setup & Safety: You’ll learn how to adjust your hammock height and check the rigging. (Studios handle the hard stuff – you just learn what to look for.)
Grounded Warm-Up: Some stretches and breathwork on your mat to prep your body.
Supported Poses: Think seated folds, lunges with one leg in the hammock or reclining stretches cradled by the fabric.
Inversions (Optional): Maybe a gentle upside down hang, often with assistance. Totally skippable if you’re not ready.
Cool Down & Floating Savasana: The best part. You lie in the hammock like a cocoon. Dim lights. Soft music. Pure calm.
You’ll probably feel muscles you didn’t know you had. You might also feel slightly dizzy after inversions – this can happen and usually passes quickly, however don’t push through it. Take a break, sip water and rest if needed.
What Should I Wear? Can the Fabric Hold Me?
Let’s get practical.
Clothing: Stick with fitted, stretchy layers – like yoga pants and a snug top. Avoid zippers, Velcro or anything that can snag the fabric.
No Jewelry: Take off rings, earrings and anything sharp. It protects both you and the yoga hammock.
Grip Matters: Some people go barefoot. Others wear socks with grips. Try both and see what feels best.
Weight Limits: Most aerial hammocks are rated for over 1000 lbs of static weight. So yes, it will hold you. No, you’re not “too heavy.” If you’re unsure, call the studio. They’ve heard every question before and they’ll reassure you, honestly.
Rigging: Behind the Scenes (But Still Important)
You don’t need to know all the rigging jargon, but you do want to know your hammock is safely set up.
In studios, hammocks are usually rigged to ceiling beams with carabiners, daisy chains and safety-rated hardware. Some setups include swivels or bungees for extra movement.
At home? It gets trickier. You’ll need ceiling joists, load-bearing points and knowledge of your structure. Kits exist (brands like Uplift Active or Aerial Yoga Gear), but professional installation is strongly recommended.
If you ever feel uncertain about the rigging – say something. Your safety matters more than keeping quiet. See Aerial Rigging 101 for an introduction to rigging.
Can I Practice Yoga Hammock at Home?
You can – but start with classes. Learn the basics in person, with an instructor who can spot you and correct your form.
Once you’re confident, home practice can be a beautiful thing. You’ll need:
– A yoga hammock rated for your weight
– Secure ceiling anchors or a freestanding rig
– Open space around you (no sharp furniture nearby)
– Crash mats if you’re practicing more dynamic moves
Streaming classes help, but they’re no substitute for hands-on guidance in the beginning.
Pro tip? Start with restorative or gentle flows at home. Save flips and inversions for the studio until you’re 100% sure about your setup.
Are Yoga Hammocks the Same as Aerial Silks?
Close, but not quite.
Aerial silks (often seen in circus arts) use two separate pieces of fabric and involve dynamic tricks, climbs and drops. The fabric is less stretchy and more geared for performance. Check out Aerial Silks 101 for an introduction to aerial silks.
Yoga hammocks are a single loop of fabric, designed for slower, supported movement. More yoga, less acrobatics. That said, some people love both and cross-train between them.
If you’re more into flow and mindfulness, stick with yoga hammocks. If you’ve got a daredevil streak, silks might call your name.
Are Yoga Hammocks Safe?
When practiced properly and with good rigging? Yes.
Safety comes down to a few things:
Trained Instructors: Look for teachers certified in aerial yoga – not just general yoga.
Quality Equipment: Fabric and rigging should be professionally rated.
Listening to Your Body: Never push through dizziness, nausea or pain. That’s your signal to pause.
Also, it’s totally okay to sit something out. Or ask for a modification. Instructors want you to speak up.
One more note: if you’re pregnant, have glaucoma or deal with vertigo or spinal injuries – check with your doctor before trying aerial yoga.
Should You Try Yoga Hammock?
If you’re even slightly tempted, the answer is yes.
It’s not about being perfect. Or flexible. Or knowing what you’re doing. It’s about play. Curiosity. Rediscovering the simple joy of being suspended – and supported.
There’s something quietly rebellious about hanging upside-down in a world that keeps telling you to stay grounded. And something deeply comforting about being held by a fabric hammock that’s strong enough for all your weight – literally and maybe even emotionally.
So, give it a shot. Show up awkward. Laugh when you wobble. Close your eyes in that hammock and just breathe. You might just fall in love – with the practice or with how strong and light your body can feel when it’s allowed to float for a while.
Expect that your first class might feel like a blur. That’s normal. Go back. It gets better. You get better. And soon, the yoga hammock starts to feel less like an unfamiliar prop – and more like an old friend.
And honestly? There’s nothing quite like yoga… suspended in midair.