Aerial yoga has captured attention across yoga studios and social media feeds alike. Its blend of strength, elegance, and suspension offers an almost gravity-defying experience. But there’s more to it than the aesthetic. Behind those flowing hammocks and upside-down poses lies a practice rooted in body awareness, therapeutic movement, and increasingly, the scientific benefits of aerial yoga that are now being explored by researchers and wellness professionals alike.
While it might look like a fitness trend on the surface, aerial yoga is part of a broader story. It continues yoga’s long-standing tradition of using props to enhance postural support and deepen the mind-body connection. Now, researchers are starting to explore what this unique combination of movement and suspension can do for the human body—from the heart to the nervous system.
In this article, we’ll walk through some of the key scientific benefits of aerial yoga and how they can enhance both your physical and mental well-being.
Here, we are sharing some of the scientific benefits of aerial yoga with you.
1. Inversions
Inverted postures are a core part of aerial yoga. With the hammock supporting some or all of your body weight, these poses become more accessible. More importantly, they may offer cardiovascular and neurological benefits.
A 2018 International Journal of Physiology review noted that inverted yoga postures help regulate blood flow to the brain and improve circulation. Researchers also observed lowered heart rate and enhanced parasympathetic activity.
A 2020 study from the University of North Georgia found that patients with cardiopulmonary diseases experienced favourable changes in blood pressure and oxygen levels during gentle inversions. While more data is needed, early findings suggest therapeutic potential, especially when the inversions are supported.
2. Scientific Benefits of Aerial Yoga for Cardiovascular Health
A study by the American Council on Exercise followed women aged 18 to 45 who completed a six-week aerial yoga program. The results were encouraging. Participants showed improvements in blood pressure, HDL cholesterol, and VO2 max, a key measure of aerobic capacity.
The study concluded that aerial yoga provides moderate-intensity cardiovascular benefits, similar to water aerobics or dancing. It’s a great option for people who want to improve their heart health while enjoying a creative, non-intimidating experience.
3. Core Strength
Aerial yoga demands full-body awareness, particularly in your core. Whether you’re entering the hammock or transitioning between poses, your abdominal and spinal stabilisers stay engaged.
A 2009 article in the Journal of Bodywork and Movement Therapies emphasised how core stability supports smoother movement, protects the spine, and helps prevent posture-related injuries.
Because aerial yoga often involves resisting motion—such as maintaining a twist—it also trains anti-rotational strength. This is a functional skill we use every day in activities like walking, lifting, or reaching.
4. Flexibility and Joint Relief
One of the most intuitive benefits of aerial yoga is increased flexibility. Since part of your weight is supported, you can hold stretches longer and access deeper positions without putting pressure on your joints.
A 2016 review in Physiotherapy Theory and Practice confirmed that prolonged static stretching increases muscle extensibility, especially in the hips and hamstrings. Aerial yoga allows for this type of safe, low-impact stretching, making it ideal for people with stiffness, pain, or limited mobility.
5. Mental Health
The mental health benefits of aerial yoga often surprise newcomers. Many classes end with a floating savasana—lying in the hammock like a cocoon. The gentle rocking and deep breathing stimulate your parasympathetic nervous system, promoting calm and emotional balance.
Yoga, in general, has been shown to reduce cortisol and support emotional regulation. Aerial yoga builds on that foundation with sensory experiences that amplify the sense of safety, stillness, and support. For many people, it’s one of the most effective ways to unwind.
6. Functional Movement and Balance
Suspension-based yoga challenges not just your strength but also your coordination. Balancing in the hammock improves your proprioception—the internal awareness of where your body is in space.
This skill reduces your risk of falls, enhances athletic performance, and supports daily movement patterns. Aerial yoga mimics real-world motions such as reaching, rotating, and stabilising, which makes it a great addition to any movement routine.
Final Thoughts on the Scientific Benefits of Aerial Yoga
As more research emerges, the scientific benefits of aerial yoga continue to validate what practitioners have experienced firsthand. Movement can be therapeutic, uplifting, and sustainable when supported from all directions—including above.
Whether you’re curious to try it or already in love with floating poses, aerial yoga offers more than just a beautiful form—it offers a balanced, evidence-supported path to better health.
So if you’re looking to deepen your knowledge or want to enjoy a rejuvenating escape or explore yoga in its birthplace, our offerings can support you at this step. You can join our 14-day-long Aerial Yoga Teacher Training Program in Rishikesh to gain hands-on expertise or unwind with immersive and short term Yoga Retreats in Rishikesh. If you’re seeking a meaningful connection with Yoga in India, aerial yoga could be a beautiful and empowering entry point.
