How to Practice Fly Yoga Correctly

Fly yoga is a practice that combines elements of traditional yoga asanas and Pilates, performed while suspended in the air. It benefits both your physical and mental well-being. You’ll need a hammock and a yoga mat; at more advanced levels, straps and rings may also be used. In this article, you’ll learn why fly yoga is beneficial, whether it can help with weight loss, and if it’s suitable for practicing at home.

What are the benefits of fly yoga?

Unlike many other forms of training, fly yoga offers several distinct advantages thanks to the use of hammocks:

• Spinal Support and Core Strengthening. When your body is suspended or inverted, stabilizing muscles are automatically activated. These muscles support the spine and strengthen the musculoskeletal system.
• Improved Breathing. Controlled breathing is essential in every yoga pose, but it becomes even more critical when you’re holding your body weight in the air. This enhances lung capacity, oxygenates the blood, and boosts metabolic processes—making it helpful for weight management.
• Increased Flexibility. Flexibility isn’t just for athletes. It also reduces fatigue and enhances everyday mobility. Regular fly yoga practice gently increases your range of motion over time.
• Stress Relief. Inverted and suspended poses encourage blood and oxygen flow to the brain, helping to calm the nervous system, release tension, and reduce stress levels.

One major advantage of fly yoga is that it typically doesn’t lead to overtraining—even with daily practice. Just be mindful of how your body feels. If you’re tired, there’s no need to push through a session.

How to practice fly yoga correctly?

There are many varieties of practice. You must first decide what you need fly yoga for, and then move from beginner asanas to a specific practice. There are several variations of fly yoga:

• weight loss;
• relaxation and relaxation;
• strengthening physical condition.

Each variety has different asanas that are most effective for solving a particular goal. To achieve results, always choose poses according to the result you want to achieve.

Fly Yoga: Beginner exercises

Fly yoga is generally easier than classical yoga, but without proper preparation, it’s best to start with an instructor and stick to basic movements. Once you gain confidence, you can move on to more targeted training. The key is to practice correct breathing alongside mastering the foundational poses.

Mountain pose

Lie on your back in the hammock so that it supports you just below the shoulder blades. Your body should form a straight line at an incline. The main goal is to maintain the position without swaying.

Downward-facing dog pose

 

The hammock is positioned at the hip crease. Place your palms firmly on the floor and slightly arch your lower back. Extend your arms forward to achieve better balance. Legs should remain stretched out straight, not lifted upward.

Butterfly pose

A more advanced posture. The hammock is placed under the ankles and draped behind the shoulders. To help hold yourself up, you can grip the fabric with your hands.

Forward fold (longitudinal)

In this pose, your entire body is positioned inside the hammock, which supports both your feet and hips. The body folds inward within the hammock for a deep stretch.

Fly yoga for weight loss

Fly yoga asanas designed for weight loss are generally considered advanced. They focus on improving flexibility, opening the chest, strengthening the body’s support system, and stretching muscle fibers throughout the entire body.

Bridge pose

Similar to a gymnastic backbend, but performed in suspension. The straps support the area under the glutes and the sacrum, allowing for a deep chest opening.

Plow pose

An advanced pose performed while hanging upside down at a right angle. The hammock supports the feet and hips. This pose intensely works the legs and core muscles while also stimulating brain activity.

Headstand pose

In this pose, the hammock supports the feet, while the head rests on the floor for balance. The legs form a 90-degree angle with the torso, promoting core strength and concentration.

Warrior pose

The easiest of the listed poses. It’s similar to the classical yoga warrior pose, but with one foot supported by the hammock under the sole. This provides balance while engaging leg and core muscles.

Camel pose

The hammock supports the upper back, while the hands reach toward the ankles. This pose demands high flexibility and a strong arch in the lower back.

Fly Yoga for Kids

An excellent option for the physical development of a child, but with one caveat. Children should exercise exclusively under the sensitive guidance of a qualified trainer. If asanas are performed incorrectly, this is fraught with negative consequences. A specialist knows what loads, in what quantities, are acceptable for a particular age group of children.

It is recommended to enroll the child in special courses. Adult groups are not suitable. The instructor should work specifically with children. During the classes, the physical capabilities of the children should be taken into account, and the correct asanas should be selected. In some cases, preparatory movements can be used, and then full-fledged poses can be done.

Principles of correct breathing

All fly yoga exercises are ineffective without mastering the technique of correct breathing. It is important for performing absolutely any asana, regardless of the level of complexity.

Breathing practice consists of following three simple principles:

• The stomach inflates when inhaling, and the chest remains motionless. Exhalation is exactly the opposite. Increased work of the diaphragm and the volume of air filling the lungs are achieved.
• The breathing rhythm is slow and deep, which frees the body from stagnant processes and promotes relaxation and relief from negative emotions.
• Maintaining even and correct breathing when changing asanas and resting. If the air movement is performed upwards, it is done on the inhale. When the asana involves lowering, exhale.

Always control your breathing. It is better to perform poses with concentration on inhalation and exhalation initially than to have problems holding the asana later.

Who should avoid fly yoga?

Aerial movements aren’t suitable for everyone. In some cases, fly yoga is not recommended due to specific health conditions:

• Pregnancy (any trimester)
• Glaucoma
• Heart disease
• Arthritis
• Atherosclerosis
• Varicose veins
• Thyroid dysfunction
• High or low blood pressure

Fly yoga should also be avoided during post-surgery recovery, and by individuals with musculoskeletal issues or balance disorders.

Can you practice on your own?

Aerial yoga can be practiced without an instructor only if you have sufficient experience and can confidently support your own body weight. This is especially true for intermediate and advanced poses. Practicing at home is only safe if the hammock is securely installed on a strong, stable structure.

It’s also not recommended to choose just any instructor. Fly yoga is not only about physical strength—it also promotes inner growth. That’s why it’s important to work with a teacher whose energy and approach align with yours. Start with a few trial classes before committing to regular sessions.

What do you need to practice fly yoga?

All fly yoga poses require a hammock, a good level of physical fitness, coordination, and balance. Without these foundations, attempting advanced poses is unsafe. Begin with basic movements and gradually build up your skills. At the same time, work on developing proper breathing techniques to support your practice.