Hello Aerial Yogis! This beginner low-swing aerial yoga tutorial covers deep spinal twists and a bridge variation.
These poses are aerial fundamentals that help lengthen the spine and strengthen the abdominal muscles and lower body.
If you’re ready to take your aerial skills to the next level, follow along with this aerial yoga practice and learn how to do the deep swing spinal twist and bridge variation in a safe and fun way!
For this yoga deep swing pose, you will start with your hammock about one foot from the ground; this pose is what you refer to as a low-swing hammock. Face the hammock and lay down so your feet are inside the fabric. The fabric should be resting along the backs of your ankles. To move into your spinal twist, extend your arms into a tee, bend your knees, and let them fall over to your right side. You can look over your left shoulder to deepen the stretch across the back of your spine. If you're uncomfortable, try taking your feet out of the fabric and have them rest on the ground.
Do the same thing on your other side. Bend your knees and bring them over to your left side. This time, look over your right shoulder to deepen the stretch.
This pose will really help challenge your balance and strengthen the muscles in your quads and glutes. When you're ready, you can extend your legs and bring your body back to the center. Bend your knees, place the palms of your feet onto the fabric, and lift up with your hips and glutes. Your thighs and upper torso should form a straight line. Engage your quads and your glutes to hold yourself steady. Hold this for as long as you can to really strengthen the glutes. If you want to do a sequence of bringing your body up and down, you'll gather some additional strength in those areas.
In this deep swing spinal twist guide, we used our aerial yoga hammock and portable A-Frame stand. If you’re looking for aerial yoga gear, including a hammock, yoga swing, or aerial accessories, shop our collection of aerial products.
If you want to learn how to do other aerial poses and exercises, check out our other YouTube aerial yoga tutorial videos.
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