Aerial Yoga Upside Down

Written By Emma White

An experienced yoga enthusiast who has been practicing yoga for 8 years. In addition to her passion for yoga, she is also an avid traveler, having explored various parts of the world.

Reviewed By: Alan Thompson
Edited By: Reuben Lane

Upside Down: Benefits, Risks, and Techniques


Aerial yoga is a unique form of yoga that combines traditional yoga poses with the use of a hammock or aerial silk. This allows practitioners to experience a deeper stretch and greater range of motion. One of the most popular aerial yoga poses is the upside-down pose, which offers a range of benefits but also carries some risks. In this , we will explore the benefits, risks, and techniques of aerial yoga upside down.

Benefits of Aerial Yoga Upside Down

The upside-down pose in aerial yoga offers a range of benefits, including:

  • Improved circulation: Inverted poses help to increase blood flow to the brain and other vital organs.
  • Reduced stress: Inversions are known to help reduce stress and anxiety by calming the mind and body.
  • Improved balance: Practicing upside-down poses can help to improve balance and coordination.
  • Increased flexibility: Aerial yoga upside down allows for a deeper stretch, which can help to increase flexibility and range of motion.

Risks of Aerial Yoga Upside Down

While there are many benefits to aerial yoga upside down, there are also some risks to be aware of. These include:

  • Neck injuries: Inverted poses can put a lot of strain on the neck, so it is important to approach them with caution and proper alignment.
  • Eye problems: Inverted poses can cause increased pressure in the eyes, so people with certain eye conditions should avoid them.
  • High blood pressure: Inverted poses can cause a temporary increase in blood pressure, so people with high blood pressure should avoid them.
  • Pregnancy: Inverted poses are not recommended for pregnant women, as they can be dangerous for both the mother and the baby.

Techniques for Aerial Yoga Upside Down

Before attempting aerial yoga upside down, it is important to learn proper technique and alignment. Here are some tips:

  • Start with a qualified instructor: Aerial yoga upside down can be dangerous if not done correctly, so it is important to learn from a qualified instructor.
  • Warm up: Before attempting any inverted poses, it is important to warm up the body with some gentle stretching and movement.
  • Use proper alignment: Proper alignment is key to avoiding injury in inverted poses. Keep the neck long and the shoulders relaxed.
  • Start with a supported pose: If you are new to aerial yoga upside down, start with a supported pose, such as the half inversion, before progressing to more advanced poses.

Precautions for Aerial Yoga Upside Down

Before attempting aerial yoga upside down, it is important to take some precautions:

  • Consult with a doctor: If you have any medical conditions or concerns, it is important to consult with a doctor before attempting aerial yoga upside down.
  • Avoid eating before class: Inverted poses can cause nausea, so it is best to avoid eating for at least two hours before class.
  • Wear appropriate clothing: Wear comfortable, form-fitting clothing that allows for a full range of motion.
  • Stay hydrated: Inverted poses can be dehydrating, so it is important to drink plenty of water before and after class.

Advanced Aerial Yoga Upside Down Poses

For more advanced practitioners, there are a range of aerial yoga upside-down poses to try:

  • Full inversion: This pose involves fully inverting the body, with the legs extended up towards the ceiling.
  • Scorpion pose: This pose involves bending the knees and bringing the feet towards the head, while keeping the arms extended out in front.
  • Handstand: This pose involves balancing on the hands while inverting the body.


Aerial yoga upside down can be a fun and challenging way to deepen your yoga practice. However, it is important to approach these poses with caution and proper technique, and to be aware of the risks involved. With the right precautions and guidance from a qualified instructor, aerial yoga upside down can offer a range of benefits for both the mind and body.

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