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Aerial yoga, that is, yoga using a suspended swing, hammock or other type of fabric is a popular method of decompressing your spine and generally improving your spinal health. This article contains 4 common aerial yoga poses that will help you get a stronger and more flexible spine.

Many of us have formed bad habits over the years that have a negative effect on our spinal flexibility and overall health. This can restrict movement and cause everyday aches and pains. The severity of back pain can range from mild to severe, back pain severely affects millions of people.

Back Pain is Common

Daily activities can eventually put a lot of pressure on your spine, the vertebrae become compacted and misaligned, which causes aches, pains, headaches, and other inconveniences in our lives. This also leads to depression, tiredness and feeling generally run-down.

Here are just a few of things that put too much pressure on your spine:

  • Staring at your phone
  • Slouching a lot
  • Sitting at a desk all day at work
  • Using a laptop on the couch
  • Looking down at the ground
  • Sleeping in an awkward position
  • Previous or current injuries
  • Poor neck and back support at night
  • Stress and tension
  • Playing musical instruments
  • Shoes that don’t fit properly
  • Playing computer games
  • Trapped nerves
  • Incorrect carrying of heavy objects
  • Carrying children or pets
  • General poor posture
  • Driving for long periods of time
  • Manual work and gardening

Treating Back Pain and Spine Problems

Strengthening the surround muscles and joints in your back, hips, neck and shoulders can help alleviate the symptoms of back pain. Improving your overall flexibility can also help.

Many people choose to get massages or visit physiotherapists, chiropractors and osteopaths. Others rely on painkillers or herbal remedies. More and more people are waking up to the physical aspects of therapy being highly effective, this means that movement can be the best form of treatment.

Aerial Yoga is a modern but extremely effective way of stretching and strengthening the spine. Traditional mat based yoga also has its place if you’re trying to improve your spinal health.

These aerial yoga poses work specifically to undo the damage done by these activities. It can take some time and practice to perfect these poses, but they can have a huge positive impact on your life, so it’s worth trying these out!

If you don’t have an aerial yoga swing at home, you’ll be pleased to know that you can get one for under $80 and hang it from a secured door frame bar (similar to a pull-up bar) or from a beam/joist.

If you’d like more information about getting aerial yoga equipment at home, check these out (they all open in a new tab/window)

Aerial Yoga Poses for a Stronger & More Flexible Spine

These Aerial Yoga Poses may be called by various different names where you’re from. The names used in this post are quite generic names. If you attend a class, your instructor may refer to these with more traditional names for yoga poses, or even something completely different!

1. Inverted Star Pose

Inverted Star Pose
This pose allows you to stretch out and decompress your spine and leaves you feeling like you’ve had a visit to the Chiropractor!

2. Inverted Pigeon Pose

Aerial Yoga Poses for a Stronger Spine
This inverted pigeon pose gives you a deep stretch of your hips and helps re-align your spine. Perfect for those who spend too much time at their desk! Always user a spotter!

3. Swing Warrior Pose

Anti gravity warrior pose
This version of the common warrior pose needs lots of balance and coordination. Look straight ahead, hold your arms steady and tense your core muscles for best results. Use the straps to shift the pressure of your body weight. This is a posture improvement technique.

4. One-Legged King Pigeon Pose

Half King Pigeon Pose
This pose allows you to control and increase the amount of back bend, so it’s great if you’re trying to improve your back’s flexibility!

Related: 11 Essential Aerial Yoga Poses to Learn TODAY

Don’t Forget…

To get more information about getting aerial yoga equipment at home, check these out (they all open in a new tab/window)

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Aerial Yoga Poses for a Stronger Spine
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This post contains affiliate links. That means that, at no extra cost to you, we may receive a small commission if you buy a product using one of the links on this page. Read our full disclosure here.

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