In recent years, aerial yoga has gained significant popularity among fitness enthusiasts in Singapore seeking a low-impact yet challenging form of exercise. Suspended in soft hammocks hanging from the ceiling, practitioners are able to explore traditional yoga postures in a whole new dimension—literally. But aerial yoga isn’t just about the ‘wow’ factor or Instagram-worthy poses. There is a strong foundation of scientific reasoning behind its ability to enhance flexibility, core strength, and even mental clarity.
As more Singaporeans look for holistic ways to stay fit and manage stress, aerial yoga has become an appealing option. Whether you’re a seasoned yogi or someone just starting their fitness journey, understanding how suspension training uniquely targets the body can help you make the most out of each session. This article delves into the physiology, biomechanics, and mental benefits of aerial yoga, explaining exactly how it works and why it’s effective.
Understanding Suspension and Its Effects on the Body
Aerial yoga uses a silk hammock suspended from the ceiling to support the body in various postures. This suspension introduces an element of instability, which activates deep stabilising muscles, especially in the core, even during seemingly simple poses. The body must constantly adjust to maintain balance, engaging muscles that are often underutilised in floor-based yoga.
Suspension also allows the body to decompress. Inverted poses, where the head is lower than the heart, help to reduce spinal compression and improve circulation. The support from the hammock reduces the risk of strain and provides assistance, making challenging poses more accessible to beginners.
Key Physical Benefits of Suspension
- Increased core engagement: Your abdominal and back muscles work overtime to maintain balance in mid-air.
- Spinal decompression: Inversions relieve pressure on spinal discs, which can alleviate back pain.
- Enhanced joint mobility: The hammock supports and encourages a full range of motion without overloading the joints.
- Improved balance and coordination: Suspension training fine-tunes your neuromuscular system, leading to better body awareness.
How Aerial Yoga Boosts Flexibility
Traditional yoga is known for improving flexibility, but aerial yoga takes this a step further. The hammock allows practitioners to safely deepen stretches by partially or fully supporting their weight, enabling longer holds and enhanced muscle elongation.
For example, in a supported downward dog, the hammock lifts part of your body, allowing for a deeper hamstring stretch without placing strain on the wrists or shoulders. In poses like the aerial pigeon, the support helps open tight hips with ease, which is especially beneficial for people who spend long hours seated at desks—a common lifestyle in urban Singapore.
Why Flexibility Matters
- Reduces injury risk: Flexible muscles are less prone to tears and strains.
- Improves posture: Tight muscles can lead to misalignment; flexibility counters this.
- Enhances movement efficiency: A limber body moves more freely and fluidly during daily tasks.
Core Strength: The Hidden Hero of Aerial Yoga
Core strength is often misunderstood as just a six-pack or abdominal tone. In fact, your core includes all the muscles that stabilise your spine and pelvis—abdominals, obliques, lower back, and even the glutes. A strong core supports balance, posture, and virtually every movement you make.
In aerial yoga, nearly every pose—whether it’s a floating plank or an aerial lunge—engages the core due to the instability of the hammock. This form of dynamic stabilisation trains the core far more effectively than crunches or sit-ups.
Aerial Yoga vs Traditional Core Workouts
- Multiplanar engagement: Instead of just front-to-back motion, aerial yoga challenges rotation and side-bending too.
- Functional strength: Builds muscles in the way they are used in real life—holding your body upright, stabilising during movement.
- Low-impact but intense: Suitable for people recovering from injuries, as it avoids high-impact stress on joints.
Additional Health Perks of Aerial Yoga
Aside from physical conditioning, aerial yoga provides numerous additional benefits that support overall wellbeing.
Improved Circulation and Lymphatic Drainage
Inverted poses help reverse blood flow, improving circulation to the brain and other organs. This may lead to better oxygenation and nutrient delivery throughout the body. The gentle compression and decompression of tissues in suspended poses also support lymphatic drainage, essential for detoxification and immune function.
Reduced Stress and Anxiety
The rhythmic swinging and cradling effect of the hammock has a calming effect on the nervous system. Many practitioners in Singapore report feeling mentally lighter and more emotionally balanced after class. Deep breathing, combined with slow transitions, stimulates the parasympathetic nervous system—our body’s natural “rest and digest” mode.
The Role of Breath and Mindfulness
Breathing is central to any yoga practice, and aerial yoga is no exception. In fact, because some poses may initially feel disorienting, mindfulness and breath control become even more essential. Practitioners must focus on staying present, listening to their bodies, and using breath to guide transitions and deepen stretches.
This conscious connection between movement and breath fosters greater body awareness, a sense of safety, and a calm, grounded state of mind even while suspended above the ground.
Is Aerial Yoga Suitable for Everyone?
Most healthy individuals can practise aerial yoga, but it is particularly beneficial for:
- People with sedentary jobs looking to improve posture and flexibility
- Individuals recovering from mild back or joint discomfort (with professional approval)
- Fitness enthusiasts wanting to cross-train in a low-impact yet strengthening way
- Anyone interested in exploring new, fun ways to stay active
However, those with conditions like glaucoma, vertigo, or high blood pressure should consult a healthcare professional before starting.
Getting Started in Singapore
If you’re considering trying aerial yoga in Singapore, be sure to choose a well-equipped studio with qualified instructors. First-time classes usually begin with basic hammock handling, safety tips, and gentle poses to familiarise you with suspension. Wearing fitted clothing that covers the armpits and knees is recommended for hygiene and comfort.
Many local practitioners report that their aerial yoga sessions quickly became the highlight of their week—both as a workout and a moment of peace.
For those seeking a trusted place to begin, Yoga Edition provides curated aerial yoga experiences led by expert instructors in a supportive, boutique studio environment.
Real-Life FAQ
Q: Is aerial yoga difficult for beginners with no yoga experience?
A: Not at all! Many aerial yoga classes are beginner-friendly. The hammock offers support, making some traditional yoga poses even easier to access. You’ll be guided through every move safely.
Q: Will I feel dizzy or nauseous in inverted poses?
A: It’s possible at first, especially if you’re not used to being upside down. Most studios ease beginners into inversions gradually. Staying hydrated and breathing deeply helps reduce discomfort.
Q: What should I wear to an aerial yoga class?
A: Fitted clothing is best. Opt for leggings or long tights and a top that covers the armpits. Avoid anything too loose or with zips, as they may catch on the hammock.
Q: How often should I practise aerial yoga to see results?
A: 2–3 sessions per week can lead to noticeable improvements in core strength, posture, and flexibility within a month. Consistency is key.
Q: Is aerial yoga safe for people with back issues?
A: In many cases, yes—especially because of the spinal decompression benefit. However, it’s always best to consult a physiotherapist or doctor before beginning any new fitness regime.