Aerial Yoga Holiday Flow Tutorial

Hello aerial yogis! This beginner, gentle 15-minute aerial yoga holiday flow video will teach you a variety of festive aerial yoga poses, such as the Christmas tree pose, wrapped holiday present pose, and more! This aerial practice will help elongate the spine, build core strength, and boost mental clarity.

About Our Holiday-Themed Aerial Yoga Flow

Welcome to the holiday-themed aerial yoga flow! You'll love these festive poses if you're getting into the holiday spirit in your aerial yoga classes or at-home studio.

The prerequisites for this aerial yoga holiday tutorial are the ability to do some aerial yoga essentials, like feeling comfortable standing in your aerial hammock, basic wraps, and assisted pull-ups on the ground. If you’ve had prior yoga experience in an aerial yoga class, you should be able to do these festive poses. Let's get started!

Start facing your hammock with your fingertips away from you. Place one foot into the fabric and reach high overhead to come standing in your fabric. Walk your feet out gently from here to get them used to standing and comfortable with the pressure of the hammock against the soles of your feet.

Next, let's wake up the arms. Pull your belly in, engage the core, and extend one arm at a time to the side of your body. Extend as far as you can so that you're challenging yourself but not going too far that you’re unstable or lose your balance.

Then, move into some assisted pull-ups standing in the fabric. Make sure that your feet are firmly planted and reach high above your head. Extend your arms to lower your body slightly, keeping a tight grip on the fabric. Extend and pull yourself up. Keep your body as flat as a board, engaging your abdominal muscles as you lean back and forth.

You can bring your hands closer to your shoulder level for an added challenge. Extend a bit further, lifting your legs a little higher. This pose requires more upper-body strength to pull yourself back up. Move at your own pace but be very careful not to fall here, as having a solid grip is key to supporting yourself.

The next level is to do the same pose but with only one foot in the fabric. Lift one leg and extend it behind you as you extend your arms. You'll make a beautiful shape. This pose provides an extra challenge as you're lifting the weight of your leg as well. Ensure you do both sides.

Christmas Tree Pose

The next pose we'll do is the aerial yoga Christmas tree pose. To do this pose, lift one leg out and around the side of your aerial yoga hammock fabric. Then, lift your opposite arm while holding on with one arm out and around the fabric. So, put your left arm and elbow in front of the fabric. Your right elbow and left leg should be hooked around the fabric. From here, bring your hands to the center and try to balance yourself while you enjoy the gentle sways.

Wrapped Holiday Present Pose

Now we'll do our wrapped holiday present pose, otherwise known as the square pose. Get a firm grip on the fabric to support your weight and pull yourself up using one foot. Then, walk your feet out to the side using the knife edge sides of your feet to push outwards and create a box-like shape. You can also use your arms and pull up in one swift movement, but you need to use your core to stabilize yourself.

To get down, relax your feet slowly and allow them to come closer together. If you need to, you can squeeze the far back of your armpits to let your wrists rest after gripping the fabric.

Candy Cane Roll-up

Finally, we'll do the candy cane roll-up pose. There are a few ways to do this pose, but today you'll learn a new method that's easy and safe.

Start with both hands on the fabric and lift one leg; in this case, it's the left leg. Next, cross your arms in front of the fabric. Your right arm should be wrapped around the right side of the fabric and holding on to the left side. The left one is in front of that left fabric, so it's closer to your body and holding on to the right side. So when you pull outwards, it will make an X at the bottom of your foot, in front of your ankle.

Now, the left leg is behind you. Reach that left leg forward and hold on to the right side of your fabric with both hands. Your body is naturally going to want to swing forward in a clockwise direction, so move with that motion and roll your body around the right side of your hammock. From here extend your arms, you do not have to extend it as much. Reach up with your left leg to use a knife-edge side of your foot to push away that opposite side of the fabric and push it down your ankle.

From here, extend your arms and reach up with your left leg to use the knife-edge side of your foot to push away that opposite side of the fabric and push it down your ankle. The fabric may end up on your calf, which is fine, but it may be a bit of a tighter bind.

As you push that fabric down, your body will naturally roll over so that your belly will rest on the right side of the fabric you're holding on to. So never let go of the fabric and use the momentum of the roll to pull yourself up.

Demonstrate this position one more time. Do it by lifting your left leg around the top of the fabric while pushing down on the opposite fabric to get that wrap around your ankle. You can also balance here if you do want to let go. For a challenge, place the fabric across the right collarbone. This challenge can be dangerous, so we only suggest attempting it if you're very comfortable with this pose.

To unwrap, hold tightly onto the fabric in front of you. Bring your left leg out and around counterclockwise to undo that first wrap. Your body will naturally roll in the counterclockwise direction. Then, bring your left leg back through the fabric again. Hold on to the right side, and your body will naturally turn back as you started.

To get out, bring both feet to the fabric. Come down into a squatting position keeping both hands on the fabric as you slide down and release the legs one leg at a time into the trapeze seat.

Thank you so much for watching! We hope you have a fabulous holiday with your family and friends. If you want to see more videos with different poses check out our other free tutorial videos.


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