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When Aerial Yoga Is Not Right for You: Key Warnings from a Certified Trainer

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  Published in Health and Fitness on Sunday, December 21st 2025 at 0:44 GMT by Onlymyhealth

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When Aerial Yoga Is Not Right for You: Key Warnings from a Certified Trainer

Aerial yoga—also known as “anti‑gravity yoga”—has surged in popularity over the last decade. Suspended in a hammock made of sturdy nylon or polyester, practitioners perform yoga poses that feel light‑weight and effortless, even while building core strength, flexibility, and balance. Many studio owners tout the practice as a “fun, low‑impact workout” that can help with back pain, improve posture, and reduce stress. However, as with any exercise modality, it isn’t a one‑size‑fits‑all solution.

In a recent Only My Health feature titled “Who Should Not Try Aerial Yoga? Trainer Explains,” seasoned aerial instructor Dr. Emily Tan—a 12‑year veteran of the SkyGlide Studio in Los Angeles—takes a sobering look at who may need to reconsider before strapping themselves into a sling. The article weaves expert insights with real‑world advice, drawing from both medical literature and her own decades of training students of all ages and skill levels.

1. What Makes Aerial Yoga Unique (and Why It Can Be Risky)

Dr. Tan starts by explaining that the core appeal of aerial yoga lies in its use of gravity‑defying suspensions that create a “micro‑gravity” environment. While this reduces joint compression and allows deep stretches, the same suspension also introduces a new load—namely, the weight of the body held in a hammock, often at an angle. If not performed correctly, the body can experience “hyper‑extension” or “over‑stretching” of the spine and joints. Moreover, because the support is off the ground, falls are harder to mitigate: a mis‑balance can send a practitioner crashing into the floor or the studio walls.

The article cites a 2019 study in the Journal of Sports Medicine that found a higher incidence of “non‑contact” injuries—such as shoulder strain and lower back pain—among aerial yoga participants who lacked a proper warm‑up routine. Dr. Tan emphasizes that the benefits of aerial yoga are real, but they must be balanced against these potential risks.

2. Medical Conditions That Warrant Caution

According to Dr. Tan, several specific health conditions make aerial yoga ill‑suited or dangerous. The article lists the following:

The article also includes a note that individuals with a history of migraines or severe back pain should get a professional evaluation. Some people find aerial yoga helpful for tension release, but the upside‑down positions can trigger migraines in susceptible individuals.

3. The “Pre‑Screening Checklist” That Every Studio Should Use

Dr. Tan shares an “Aerial Yoga Pre‑Screening Checklist” that she has developed based on her experience and best practice guidelines from the International Aerial Yoga Association (IAYA). The checklist prompts participants to disclose:

• Recent medical procedures or surgeries.
• Any chronic conditions such as hypertension, heart disease, osteoporosis.
• Current pain levels or injuries.
• Previous experience with yoga or suspension training.

The article stresses that instructors should perform a physical assessment—checking flexibility, joint range of motion, core strength—before accepting a new student into an aerial class. In studios that adhere to this protocol, the incidence of injury drops dramatically.

The link to a related Only My Health piece—“The Importance of a Proper Warm‑Up in Aerial Yoga”—provides a step‑by‑step guide for safe preparation, highlighting core activation and joint mobility drills that should precede any suspension pose.

4. Adapting Aerial Yoga to Reduce Risk

For those who are borderline or have mild risk factors, Dr. Tan offers adaptation strategies:

• Use a lower sling height: This reduces the angle of inversion and the load on the spine.
• Support the body with a mat or a wall behind you: Having a solid surface to lean against can provide extra safety.
• Start with “ground‑based” aerial poses: Poses that involve lying in the sling or lightly suspended poses that maintain contact with the mat.
• Progress slowly: Increase duration and difficulty only after mastering foundational poses for at least six weeks.

The article quotes a patient who had mild osteoporosis and, after working closely with a knowledgeable instructor, was able to safely experience the benefits of aerial yoga by strictly following these adaptations.

5. Bottom Line: Know Your Limits and Seek Professional Guidance

Aerial yoga offers a unique combination of strength, flexibility, and mental focus that many people find transformative. But, as Dr. Tan underscores, it’s not a universal remedy. Those with certain medical conditions—especially pregnancy, heart disease, uncontrolled hypertension, severe osteoporosis, recent surgery, or a high risk of falls—should either avoid the practice entirely or proceed under the supervision of an experienced instructor who follows a rigorous screening protocol.

If you’re considering aerial yoga and you’re unsure whether it’s safe for you, the article recommends the following next steps:

1. Schedule a medical check‑up with your primary care physician or a specialist.
2. Consult a certified aerial yoga instructor (look for IAYA or similar accreditation).
3. Read up on reputable resources such as the Journal of Sports Medicine or the American Heart Association guidelines on exercise.
4. Attend a trial class that includes a thorough safety briefing and an instructor’s observation of your form before you try advanced poses.

Only after these steps should you decide to proceed with aerial yoga. And even then, keep a journal of how you feel after each session, and don’t hesitate to pause if you notice pain or discomfort.

Key Takeaway: Aerial yoga can be a safe and invigorating addition to your fitness routine—provided you know your body’s limits, have a reliable instructor, and respect the medical conditions that might contraindicate the practice. By taking the time to pre‑screen, adapt, and monitor yourself, you can enjoy the upside‑down benefits without compromising your health.