Aerial Yoga CLASSES
The release of endorphins that occurs when we invert provides a powerful boost for your mood, energy and outlook. You’ll start craving a little upside down time in the hammock whenever you need an uplift.
Other benefits of aerial yoga & fitness include relief from spinal decompression, increased balance and proprioception, seriously up-leveled core strength, access to deeper stretches and tons more.
Class descriptions are sorted by difficulty - we have options for all skill levels!
If you do not have much experience with yoga or aerial, we recommend beginning with our Intro to Aerial Yoga Workshop.
LEVEL 1:
Accessible to all levels, including those brand-new to aerial yoga.
AERIAL FLOW | L1
Never taken aerial yoga before? This is a great place to start! Class will be taught at a pace suitable for beginners, with very thorough explanations and hands-on support if needed.
Aerial flow classes will flip your perspective, heal your body, and help you explore your adventurous side! By moving into various postures, supported by the aerial hammock, you will build core strength, achieve better alignment, and experience spinal decompression and full body relaxation. The supportive action of the hammock relieves tension in the muscles and joints, almost like a deep tissue massage.
You will spend time both on the floor and in the hammock increasing range of motion, rebooting the circulatory system, and having fun. Expect some heat building poses as well as plenty of deep stretches for the whole body. This is a safe and highly therapeutic class, suitable for all ages and all bodies! This class is generally taught in a hip height hammock unless otherwise noted.
AERIAL R & R
The intention of this class is to relax & release stress and tension in the body & mind. The mood will be set with soothing music, tranquil lighting, the occasional guided meditation, and a longer savasana.
Using the hammock at a low setting as both a support and prop, we will flow slowly and mindfully through a range of poses that will provide deep stretches for the body and decompression in the spine.
Each class will include a gentle supported inversion, providing inversion therapy that aerial yoga is famous for. This restorative class is great for beginners, those with mobility restrictions, and is a more gentle way to try out inversions closer to the ground than in most of our classes.
We recommend dressing in layers if you get cold easily.
AERIAL FITNESS
The perfect class for people who want to get their heart rate up and work on improving their strength for aerial yoga! No previous aerial experience required.
Class begins with gentle stretching and core work to get muscles warmed up. Then we use the hammock for strength training and inversions, and step out of the hammock to add cardio bursts of high intensity interval training (HIIT) exercises. Finally, we’ll move back into the hammock for stretching and a relaxing savasana.
LEVEL 2:
Prerequisites - before taking a Level 2 class, students should be comfortable getting in and out of the hammock without assistance, moving at a quicker pace, and inverting into a hip hang and rope wrap without guidance.
Many people who are interested in Level 2 classes are ready to try it out after 3-5 Aerial Flow Level 1 classes, but some people take 3-5 weeks or even 3-5 months. You do you.
AERIAL FLOW | L2
This is a flow-style class similar to our L1 flow, but it offers the opportunity for more dynamic movement in and around the hammock.
Movements include strengthening exercises and deep stretches to improve flexibility. You will work towards building a fluid sequence, moving with grace and intention as you begin to explore more dynamic and intermediate moves. Expect to see new variations to the basic Aerial Yoga poses, and to be challenged to find new ways to move in and around the fabric!
LEVEL 3:
We will begin offering Level 3 classes in March 2023.
There are several prerequisites to taking a Level 3 class:
At least 5-10 Level 2 classes OR Intro to Level 3 Workshop
Able to rest in a hip hang
Comfortable standing up in the fabric
Comfortable inverting independently
Able to pull up to a floating straddle and hold
Able to somersault into/out of the fabric
AERIAL RECESS
This fun and playful class will bring out your inner child! We'll combine strength, balance, flexibility and artistry for a unique and invigorating class. In addition to exploring different movement combinations, you'll learn wraps, transitions, creative poses and other foundational aerial play elements.
This class is half flow, half workshop. It will start with a full body warm up, including a variety of stretching and strengthening poses. Then the class moves towards building a sequence with fun & dynamic moves. We’ll end class in a relaxing floating savasana to absorb everything we’ve accomplished!
SCHEDULE
Most classes will be Level 1 during our first couple of weeks, and then some will transition to Level 2 classes. As our studio grows and the classes become full, more classes will be added. Schedules may be updated quarterly in response to member requests and instructor availably. For our live, most up-to-date class availability, please view our Class Schedule.
Class Request Form
Which class are you the most excited for? What time would you like to see it taught at? Send us your input using the form below and we’ll take it into consideration when reviewing our class schedule!
Frequently Asked Questions
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Aerial yoga can feel intimidating to try for the first time. The hammock may seem daunting, but it is actually a tool for greater support and assistance in your movement practice.
We welcome all levels of experience, and our Level 1 classes are designed and taught with beginners in mind. By choosing the right level of class, you will be able to progress at your own pace when you feel comfortable and confident doing so.
That being said, here are some tips for having an awesome first class:
Your first few classes may be a little uncomfortable at times as your body adjusts to the pressure of the hammock - similar to a deep tissue massage. The good news: this tells you that you are releasing tension, tightness, and myofascial adhesions - since this is what normally causes the discomfort! Keep it up and the discomfort will dissipate.
Many people find it helpful to avoid eating an hour before class. Doing inversions on a full stomach can be quite uncomfortable! It’s also normal to experience some nausea and/or dizziness in your first several classes, especially if you’ve never practiced inversions before. Most students find this completely goes away after 3-5 classes. You should also be prepared to feel a release of happy hormones, increased confidence and a stronger and longer body.
I could wax poetic about the benefits of an aerial practice all day, every day, but there is truly no substitute for just jumping in and giving it a try to see if it’s for you.
If you are looking for a class 100% tailored to brand new beginners, we highly recommend our Intro to Aerial Yoga Workshop. Additionally, you can always sign up for a private lesson with one of our instructors.
Looking forward to seeing you in class!
PS a yoga mat is NOT needed for our classes. All props will be provided. All you need to bring is your water bottle.
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Wear comfortable clothing that feels good to move in (ie: whatever you’d wear for a regular yoga class). More form fitting clothing tends to be less “in the way” of the hammock and less likely to leave you exposed during inversions, but you do you. We don’t recommend shorts, as it can result in “rope burn”.
Please remove all jewelry that may get caught on or snag the hammock. Especially rings/earrings, bracelets/watches, or hair clips.
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Our hammocks are built to support up to 2,000lbs each, so students can be assured of their safety regardless of body size.
One concern for students in larger bodies can be pulling up into the fabric and additional compression from the hammock, but there are many ways we can help accommodate any issues that come up. You will be encouraged and welcomed at any size!
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Our regularly scheduled classes at Valkyrie Fitness are for those 14+. Youths 14 & 15 must attend with a parent or guardian. Youths 16 & 17 may attend on their own after their liability waiver is signed by a parent or guardian.
If we get enough interest we will look into adding a youth class, so if you have a child younger than 14 who would like to try aerial yoga, please fill out the form here.
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Your concerns on health related issues, medications and appropriateness of exercise and aerial yoga in particular should be thoroughly discussed with your personal health care provider before partaking in any fitness routine.
That being said, here is a list of conditions that are contraindicated for aerial yoga. If you have any of these I would recommend NOT participating in aerial yoga
Pregnancy
Fainting
Epilepsy
Glaucoma
Radiculitis
Hiatal hernia
Recent surgery
Open or healing wounds
Sutures on any part of the body
Botulinum injection
Botox within last 6 hours
Vertigo or Inner ear conditions
Recent head injury or concussion
Recent stroke or brain bleeds/aneurysms
Taking medications that cause dizziness, fainting, lightheadedness, or extreme fatigue.
The following contraindications are relative to their severity. With approval from your primary physician, gentle aerial yoga may be an option. Please sign up for a private session to determine whether or not aerial yoga feels good for your body before enrolling in a group class:
Hypertension
Hypotension
Heart disease
Hip replacement
Disc herniation
Severe arthritis
Severe muscle spasms
Carpal tunnel syndrome
Osteoporosis or bone weakness
Heart issues, including irregular beat