What Should I Expect In My First Aerial Yoga Class?

In your first aerial yoga class, you’ll use a soft fabric hammock to support your body through stretches, poses, and gentle inversions. Wear fitted clothing, arrive early, and expect a beginner-friendly pace. No prior strength, flexibility, or yoga experience is required to start.

Aerial yoga has taken off across studios nationwide, blending traditional yoga with the playful support of a suspended fabric hammock. It’s easy to see the appeal—the practice looks graceful, feels freeing, and offers a fresh way to move your body. Still, standing at the edge of your first class can bring a wave of nerves. Will you be strong enough? What if you fall? Do you need to be flexible already?

If those questions sound familiar, take a breath. Almost every aerial yoga student walked in feeling exactly the same way.
This guide from Tula Movement Arts in Bend, Oregon walks you through everything you need to know before, during, and after your first session. By the end, you’ll know what to wear, what to expect on the mat (and in the air), and why aerial yoga is far more approachable than it looks.

What is aerial yoga, and how is it different from regular yoga?

Aerial yoga is a form of yoga that uses a hammock—a length of soft, strong fabric suspended from the ceiling—to support your body through poses. Instead of practicing entirely on the floor, you use the hammock as a prop. It can hold your full weight during inversions or offer gentle support during stretches and balance work.
The practice grew from a mix of traditional yoga, Pilates, and aerial acrobatics. It gained popularity in the early 2000s and has since become a studio favorite for its unique blend of strength, flexibility, and fun.

The biggest difference from traditional yoga is the hammock itself. In a regular class, gravity works against you. In aerial yoga, the hammock works with you—decompressing your spine, deepening stretches, and making certain poses more accessible than they’d be on the ground.

What are the benefits of aerial yoga?

Aerial yoga offers a wide range of physical and mental benefits, including:

• Spinal decompression: Hanging in the hammock gently stretches your spine, which can relieve back tension.
• Improved flexibility: The hammock supports deeper stretches than you might reach on a mat.
• Core and upper-body strength: Stabilizing yourself in the fabric builds strength over time.
• Better circulation: Inversions encourage blood flow and can leave you feeling energized.
• Stress relief: Many students describe the gentle swinging motion as calming, almost like a reset for the nervous system.

What should you do before your first aerial yoga class?

A little preparation goes a long way toward easing first-day nerves. Here’s how to set yourself up for a smooth start.

What should you wear and bring to aerial yoga?

Wear fitted, comfortable clothing that covers the backs of your knees and your armpits. The hammock fabric can pinch bare skin during certain poses, so leggings and a snug top work better than loose shorts or tank tops. Skip zippers, buttons, and rough seams that could snag the fabric.

Leave your jewelry at home—rings, watches, and dangling earrings can catch on the hammock. Bring a water bottle, and come with clean, bare feet since aerial yoga is practiced without shoes or socks.

Do you need to be fit or flexible to try aerial yoga?

No. You don’t need any special strength or flexibility to start. Aerial yoga meets you where you are, and instructors offer modifications for every pose. Beginners often build strength and flexibility through the practice itself, not before it.

If you have specific health concerns—such as high blood pressure, glaucoma, recent surgery, or pregnancy—talk to your doctor first, then let your instructor know before class begins.

Why should you arrive early?

Plan to arrive 10 to 15 minutes early for your first class. This gives you time to check in, get your hammock adjusted to your height, and meet your instructor. Arriving early also lets you settle your nerves and ask any last-minute questions.

At Tula Movement Arts, we also offer childcare during select yoga classes—so if you’re a parent, you can carve out this time for yourself without extra stress. Just let us know in advance so we can plan for it.

How can you mentally prepare for your first class?

Set realistic expectations. Your first class is about learning the basics and getting comfortable in the hammock—not mastering advanced inversions. Give yourself permission to feel awkward, laugh a little, and go at your own pace. Curiosity beats perfection every time.

What happens during your first aerial yoga class?

Knowing the flow of a typical class can make the whole experience feel less intimidating.

What does the studio setup look like?

You’ll see rows of fabric hammocks hanging from sturdy ceiling hardware, usually adjustable to different heights. Each hammock is rigged to hold hundreds of pounds, anchored with rated carabiners, straps, and mounting points designed for safety. Your instructor will show you how to settle into your hammock before you begin.

How do instructors support beginners?

A good instructor guides you through each pose step by step, offering hands-on adjustments and easier variations when needed. At Tula Movement Arts in Bend, Oregon, our teachers keep beginner classes small and attentive so no one feels lost. If a pose doesn’t feel right, you can always ask for a modification or simply rest in the hammock.

What poses might you try in a beginner class?

Expect a gentle mix of grounded and supported movements, such as:

• Supported forward folds using the hammock for balance
• Gentle backbends draped over the fabric
• Seated stretches with the hammock cradling your hips
• Beginner inversions, like hanging upside down with the fabric supporting your hips or lower back
• Inversions are often the part students fear most—but they’re also the part most people love once they try.

Your instructor will never push you into a pose you’re not ready for.

How do you stay calm and focused during class?

Breathe. Slow, steady breathing calms your nervous system and helps you feel grounded, even upside down. Focus on one movement at a time rather than the whole sequence. And remember—the hammock is designed to hold you, so trust it to do its job.

Common concerns about aerial yoga (and how to address them)

First-timers tend to share a few of the same worries. Here’s the reassurance you need.

• “I’m not strong or flexible enough.” You don’t have to be. Strength and flexibility are results of practice, not requirements for it. Everyone starts somewhere.
• “Is aerial yoga safe?” Yes, when practiced in a reputable studio. Hammocks and hardware are rated to hold well beyond your body weight, and instructors follow safety protocols for rigging and spotting. Always follow your teacher’s guidance and speak up about any injuries or conditions.
• “What if it’s not for my fitness level?” Aerial yoga is remarkably accessible. Classes range from gentle and restorative to more athletic, so you can choose a level that fits you. Beginner and intro classes are designed specifically for people who’ve never touched a hammock.

Ready to take flight in Bend, Oregon?

Your first aerial yoga class is less about getting everything right and more about trying something new. You’ll learn the basics, discover what your body can do with a little support, and likely leave with a smile. No experience, strength, or flexibility required—just an open mind.

To recap: wear fitted clothing, arrive early, communicate with your instructor, and trust the hammock. The rest will fall into place.

Ready to give it a try? Book your first aerial yoga class at Tula Movement Arts in Bend, Oregon today—and ask about our childcare options so you can focus fully on your practice.

Frequently Asked Questions for Aerial Yoga