Low-Swing Aerial Yoga Tutorial

Hello, aerial yogis! This beginner low-swing tutorial covers many aerial yoga poses, including shoulder stand variations and the basic supported bridge pose.

The low swing shoulder stand variations and bridge poses are great for strengthening the legs, booty, and core, as well as providing a gentle, supported inversion for your back.

About Our Low Swing Aerial Yoga Guide

Whether you’re searching for yoga flow poses to incorporate into your aerial yoga classes or are on the hunt for yoga poses to try at home, you’ll want to add the bridge and shoulder stand to your routine. Follow the low swing and bridge pose tutorials below and learn how to do these aerial yoga poses successfully!

Basic Bridge Pose

For this pose, you will start with a low-swing aerial yoga hammock about one foot from the ground. Kneel in front of your fabric and position the hammock along the top of your hips. Next, lean into the fabric and ensure that this is comfortable for you, as the fabric will support your lower body for the next few poses.

When you're ready, we'll move into our supported bridge. Walk your feet out in front of you, ensure your hips are square, and then lean back, leading with your hand onto the ground. Lower your upper body to the ground. Then, squeeze your belly, engage your core, thighs, and glutes, and bring your body into a straight line. You can clasp your hands together and press them against your mat for an added shoulder stretch.

Shoulder Stand Variations

To do a shoulder stand, press your hands firmly against the ground and reach out with your legs one at a time. Next, lift off with your leg into a straddle and wrap around the outside of your fabric. Extend your foot and hook, and do the same thing with your other leg to wrap both legs up in the fabric.

You should feel very secure and supported in this pose. It's a nice release for your back and a little more supportive than the traditional yoga inversions. There are a couple of variations that you can go onto from here, like a straddle. Your hammock should support your lower body so you can slowly unwrap and extend your legs.

For an added hip stretch, bring the palms of your feet together into a locust pose and breathe deeply. Relax! When you're ready, slowly unhook your leg. Use your arms to bring yourself into a seated position, and you're finished.

Great job!

If you enjoy aerial yoga and are looking for more aerial yoga tips and tricks to practice at home or bring to your aerial yoga class, check out our other tutorial videos. From the inverted bow pose and yoga trapeze to the aerial butterfly pose, and more challenging poses, we have all the tutorials you need for aerial yoga fitness.

Purchase an Aerial Yoga Hammock

Purchase an aerial yoga hammock and follow along with our shoulder stand and bridge pose tutorial to strengthen your lower and upper body while providing a gentle inversion for your back.

Choose Your Aerial Hammock


The bridge pose strengthens your whole body, especially your core and leg muscles. Additionally, the bridge pose provides a supported yet gentle back inversion and stretches your hip flexors.

You can hold the bridge pose for as long as you'd like. However, we recommend holding it for at least five seconds to reap the full benefits of the pose. Beginner yogis may struggle to hold the pose for a long time, but it will get easier with practice.

Yes, you can perform the bridge pose every day. Practicing aerial yoga on a regular basis makes your body stronger and more flexible. If you love the bridge pose but want to add additional aerial yoga exercise poses to your routine, check out our other tutorial videos.

If you're preparing to do your shoulder stand or supported bridge pose and need to set up your aerial rig, follow our aerial yoga rig assembly tutorial video. This video covers simple and easy steps to setting up your rig and answers commonly asked questions about installing your aerial yoga swing.

If your lower back is hurting from the bridge pose, it may be because you are lifting your hips too high, causing your lower back muscles to hyperextend. To avoid back pain, try following our tutorial video and going step-by-step with the instructor to ensure you're doing the pose safely and effectively. If you feel lower back pain, we recommend stopping the movement immediately.


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