Is aerial yoga hard for beginners?

By yum · Updated 3 November 2026

No, not if you start with a beginner class. You don’t need to be strong, flexible or have done yoga before. What feels hard the first time is mostly the unknown: trusting the fabric, finding your way around it and going upside down. That comes quickly. At yum in Sydhavnen, Copenhagen, we recommend beginners start with aerial basics or the calm aerial retreat.

That’s the short answer. Here’s what to expect, and how to have a good first class.

In short

• Aerial yoga is yoga in a hammock of silky fabric hanging from the ceiling.
• You don’t need special strength or experience to start in a beginner class.
• The hardest part is often letting go and trusting the fabric.
• The hammock carries a lot of your weight, so some poses actually get easier.
• Leave jewellery and clothes with zips at home.

How hard is aerial yoga the first time?

Honestly? It feels a bit strange at first. The fabric moves when you move. You have to learn to sit in it, lean back and trust that it holds. And then there’s a moment when you’re meant to turn upside down, and your head says “no thanks”.

But most of what feels hard isn’t strength. It’s trust and coordination. And your body learns that surprisingly fast. Lots of people laugh quite a bit the first time. That’s a good sign.

Want to know what aerial yoga actually is? Read what is aerial yoga?

Do you need to be strong to do aerial yoga?

Not to start. In a beginner class, the poses are adapted to the group, and the hammock carries part of your weight. That means some things that are hard on the mat can get easier in the air. Hanging upside down in the fabric can feel more doable than a headstand on the floor, for example.

That said, aerial yoga works your core and upper body in particular. So you may feel it in your arms and belly the next day. That’s completely normal, and it gets easier every time.

Is going upside down scary?

For some people, yes. And that’s completely okay. You decide how far you go. The teacher shows you how to get up and down safely, and you can always stay seated in the hammock or keep your feet on the floor while the others turn over.

A few tips if you’re nervous:

• Tell the teacher. It helps to know someone’s keeping an eye on you.
• Breathe. Slow, calm exhales help your body relax.
• Take one step at a time. Trying half of it the first time is fine.
• Start with aerial retreat. The pace is slow, and there are no acrobatics.

What should you wear to aerial yoga?

Most important: leave jewellery and clothes with zips at home. They can damage the hammocks. Otherwise, it’s a good idea to wear fitted clothes, so they don’t slide up when you’re upside down. Many people also prefer clothes that cover the backs of the knees and the armpits, so the fabric doesn’t rub.

At yum there are no changing rooms. Come in your workout clothes. There’s a bathroom and a bamboo divider if you need to change. And bring warm socks and a jumper for the rest at the end.

One more tip: don’t eat a big meal right before. Hanging upside down on a full stomach isn’t fun.

Is there anyone who shouldn’t do aerial yoga?

Aerial yoga often includes upside-down poses and pressure from the fabric against your body. If you’re pregnant, have injuries, have recently had surgery, or have a heart or blood pressure condition or eye problems, talk to your doctor before you start. And always tell the teacher before class. Then you can work out together what suits you.

Which aerial class should I start with?

At yum we have aerial classes at different levels, including:

• aerial basics is made for beginners and people new to the hammock. You learn the basics in a calm flow, adapted to the group.
• aerial retreat is for all levels. It’s slow and restorative, with no acrobatics or high pace. Mostly resting and floating in the fabric.
• aerial advanced is for you if you already know how to move around in the hammock. More upside down, more twists and turns, and sometimes a higher pace.

Start with basics or retreat, and save advanced for when you feel at home in the fabric.

How we do it at yum

• Class: yum aerial yoga, 60 minutes. Beginners start with aerial basics or aerial retreat.
• Access: Aerial is included in all memberships, clip cards and drop-ins. It’s in yum intro too.
• Clothes: no jewellery or zips. Bring warm socks and a jumper.
• Practical: No changing rooms, but a bathroom and a bamboo divider. Book via Mindbody, and cancel at least 4 hours before, or there’s a DKK 75 fee. All classes are taught in English.
• Where: Alliancevej 22, 2450 Copenhagen SV, by the canal in Sydhavnen. The entrance is to the left of the café.

See all classes on class descriptions, and find times on schedule and booking. New to yoga in general? Read our yummy beginner’s guide to yoga or which type of yoga should I choose?. See also memberships and prices.

Fancy trying it? Start with yum intro: 30 days of unlimited yoga for DKK 399 (DKK 359 under 30). Aerial is included. You can try basics, retreat and everything else and see what you like. Questions? Write to yoga@yum.dk. Or come by Alliancevej 22 for a coffee and peek into the studio.

FAQ

Is aerial yoga hard for beginners?

No, not if you start with a beginner class. You don’t need to be strong or have done yoga before. The hardest part the first time is often trusting the fabric and getting used to being upside down.

Do you need to be strong to do aerial yoga?

Not to start. The hammock carries part of your weight, and in a beginner class the poses are adapted. Aerial yoga works your core and upper body in particular, so you may feel it the next day.

What should you wear to aerial yoga?

Fitted, comfortable workout clothes without zips, and no jewellery, as they can damage the hammocks. Many people prefer clothes that cover the backs of the knees and the armpits.

Who shouldn’t do aerial yoga?

If you’re pregnant, have injuries, have recently had surgery, or have heart, blood pressure or eye problems, talk to your doctor first, and always tell the teacher before class.

Which aerial class at yum is best for beginners?

Start with aerial basics, which is made for beginners, or aerial retreat, which is for all levels and has a calm pace. Aerial advanced requires that you know your way around the hammock.