100 Hour Aerial Yoga
Teacher Training course

• Increased Flexibility: Aerial yoga’s suspended poses encourage greater range of motion, enhancing overall flexibility and joint mobility.
• Improved Strength: The hammock challenges muscles throughout the body, fostering greater strength in both large and stabilizing muscle groups.
• Enhanced Spinal Alignment: Aerial yoga decompresses the spine, promoting better alignment and reducing pressure on vertebral discs.
• Core Engagement: Balancing in the hammock engages the core muscles, leading to improved core strength and stability.
• Better Circulation and Lymphatic Flow: Inversions in aerial yoga encourage blood circulation and lymphatic drainage, promoting overall circulation and detoxification.

• Cocoon Pose: A gentle, relaxing pose where you wrap yourself in the hammock, resembling a cocoon. It’s great for gentle stretching and relaxation.
• Flying Downward Dog: Similar to the traditional yoga pose, this version involves placing your feet in the hammock and your hands on the ground, creating an inverted “V” shape.
• Pike Pose: With your hips suspended in the hammock, you lift your legs straight up, forming a pike shape. This pose challenges core strength and flexibility.
• Back Flip (Salto): An advanced inversion where you flip backwards, supported by the hammock, to achieve a suspended backbend.
• Bow Pose (Star Pose): Lying on your belly, grasp the hammock behind you and lift your chest and legs off the ground, resembling a bow. This pose opens the chest and strengthens the back.
• Spider Pose: This pose involves wrapping the hammock around your arms and hanging in a suspended, spider-like position. It’s great for decompressing the spine and stretching the shoulders.
• Floating Savasana: A relaxing pose where you lie back in the hammock, allowing it to support your entire body while you enjoy a floating Shavasana.
• Shoulder Stand (Sarvangasana): With your shoulders supported by the hammock, lift your legs up, creating an inversion that benefits the thyroid and relieves pressure on the spine.

Remember, these poses can vary in difficulty, and it’s essential to practice under the guidance of a qualified instructor, especially if you’re new to aerial yoga. Safety and proper technique are paramount.

Pranayama is an ancient breath technique that originates from yogic practices using which you can control every juncture of your life. Some pranayama techniques you will learn in this course are:

• Surya & Chandra Bhedana
• Ujjayi Breath
• Sitkari
• Sitali
• Bhramari
• Anulom Vilom
• Kapalbhati & Bhastrika

• History of Aerial Yoga
• Anatomy & Physiology
• What makes Aerial Yoga so special
• Benefits of Aerial & Contra- indications
• Hammock
• (Types of Hammocks, how to hang it & the measurements, pros & Cons
• General Guidelines!!! Hight-Level of the Hammocks (Half Tibia, Knees, Under Glutes, Hips or Acrobatic
• Introduction to the Handle Straps (Asanas) just mention in 100 hr
• Aerial asanas
• Sequencing & Transitions
• Opening & Closing (adjustment in Shavasana and Cocoon)