Yoga Trapeze Poses: Swing Yoga Poese, Installations & History

Yoga has many different dimensions, from the classic asanas performed on a mat to more avant-garde forms like trapeze yoga. Aerial yoga, commonly referred to as yoga trapeze, adds a special, enjoyable element to the standard yoga practice while also offering a number of advantages.

In this article, we’re going to explore various aerial yoga poses, the process of setting up a yoga swing, and the benefits that come with using a yoga swing for your routines. We’ll also delve into some of the more challenging aerial yoga stances for the adventurous practitioners out there. Furthermore, we’ll take a closer look at the meditative Hammock pose, a cornerstone of yin yoga.

Yoga Trapeze, also known as aerial yoga, takes the practice of yoga to a whole new level, quite literally, by incorporating a hanging hammock or trapeze.

Yoga Trapeze Poses

What is a Yoga Trapeze?

A yoga trapeze, often known as a yoga swing, is a piece of aerial yoga equipment. It’s a swing-like device that allows practitioners to practice standard and novel yoga positions while suspended in the air. This adds a new dimension to the yoga experience by allowing for deeper stretches and increased flexibility.

The yoga trapeze is normally made of strong parachute material and has grips of varying heights to support a wide range of poses, heights, and flexibility levels. It is a pleasant and difficult approach to practice yoga and can even bring advantages like as spinal decompression and increased upper body strength.


Yoga trapeze is relatively new to the world of fitness, with its inception in the early 21st century. The practice is said to have been popularized by Lucas Rockwood, founder of the Yoga Body Naturals, a yoga teacher training program based in Barcelona, Spain. His aim was to bridge the gap between yoga and fitness and introduce an innovative and dynamic way to perform yoga.

Is Yoga Trapeze Safe?

Yes, a yoga trapeze is generally safe when used properly and installed correctly. However, like any fitness equipment or exercise routine, there are some precautions to keep in mind.

Firstly, the trapeze must be secured properly. Ensure it’s installed according to the manufacturer’s instructions and attached to strong, stable support. Regularly check for wear and tear and replace any parts as needed.

Secondly, listen to your body. Don’t push yourself to perform advanced poses until you’re ready. Starting slow, focusing on form, and gradually increasing the difficulty of poses can help prevent injuries.

Lastly, if you have any pre-existing medical conditions, especially related to your spine or joints, or if you are pregnant, you should consult with a healthcare provider before trying aerial yoga with a trapeze. Some poses might not be suitable, and you may need to modify your routine.

In a supervised, structured class with a certified aerial yoga instructor, you’ll learn the proper techniques and safety measures to use the trapeze effectively and safely. This is a great option, especially for beginners.

Yoga Swing Installation

Setting up a yoga swing at home involves several steps, and it’s crucial to ensure proper installation for safety. Here’s a general guideline to help you:

  1. Choose a Suitable Location: Look for a place that’s spacious, with enough room for you to move freely in all directions while in the swing. You also need sturdy overhead support like a ceiling joist or a beam. Make sure there’s enough height so you can hang and stretch without touching the ground.
  2. Gather the Necessary Equipment: Your yoga swing should come with hanging equipment. This typically includes carabiners, daisy chains, and amount. If your kit doesn’t include a mount, you can use an eye bolt that’s suitable for the weight it will carry. You’ll also need a drill and drill bit for installing the mount.
  3. Install the Mount: Mark the spots where you want to install the mount on your overhead support. Using a drill bit that’s slightly smaller than your bolts, drill holes into the marked spots. Screw in the bolts manually first and then tighten with a wrench.
  4. Hang the Daisy Chains: Loop the daisy chains around the mount or bolts and secure them with the carabiners. Make sure the carabiners are fully closed for safety.
  5. Attach the Swing: Connect the swing to the daisy chains using the carabiners provided. Adjust the height of the swing according to your preference.
  6. Test Your Installation: Before attempting any poses, give the swing a good tug and apply some weight to make sure it’s secure.

Always remember to follow the manufacturer’s specific instructions, as some yoga swings might come with different setup procedures or hardware. Consulting with a professional installer might be a good idea if you’re unsure about doing it yourself.

Never forget to regularly check your swing for any wear and tear or potential issues. Safety should always be your top priority.

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About this item

  • Relieve Back Pain. Get instant traction and create more space between your vertebrae when you hang upside down.
  • Increase Strength, Balance, and Flexibility. Posterior chain, grip, backbends, hamstrings, and hip openers.
  • Bonus Video Tutorials and Pose Chart. Online access to professional tutorials and pose charts for beginners.
  • Easy Setup. Hang in minutes from a chin-up bar, beam, or solid tree branch. Ceiling hooks and stands are sold separately.
  • Safety-Tested to 600lbs. Rubber handle grips, adjustable straps, gym-grade carabiners, stylish carrying bag.

Yoga Swing Exercises and Poses

Using a yoga swing, you can perform a wide variety of exercises and poses that stretch, strengthen, and improve flexibility. Here are some poses you can try:

  1. Mountain Pose in the Air (Tadasana): Sitting in the swing, push your hips forward and lean your upper body back, extending your legs straight out in front of you. Reach out your arms to the side for balance.
  2. Inverted Pose (Viparita Karani): Sit in the swing, then lean back and extend your legs upward while holding onto the handles. Let your arms hang down. This inversion pose can help increase blood flow to the brain.
  3. Pigeon Pose (Eka Pada Rajakapotasana): Sit in the swing with one leg hanging down and the other leg bent with the knee in the swing. This pose can help open your hips.
  4. Bow Pose (Dhanurasana): Lying on your stomach in the swing, reach back to grab your ankles and lift your chest off the ground. This pose can help strengthen your back and improve posture.
  5. Plank Pose (Phalakasana): Facing downward, place your feet in the swing and balance on your hands. Engage your core to maintain this position. This pose helps to build strength in the core, shoulders, and arms.
  6. Cocoon Pose: Sit in the swing and then pull it up to cover your entire body, letting your head rest comfortably. This restorative pose can be calming and soothing.

Always warm up before starting your yoga swing routine, and pay attention to your body’s limits. For beginners, it’s recommended to start with simpler poses or take a class with a certified aerial yoga instructor. Always make sure your yoga swing is secure before performing any poses or exercises to ensure safety.

Advanced Aerial Yoga Poses

Aerial yoga can be a challenging and rewarding practice. For those who are comfortable with the basics and want to push their boundaries, here are some advanced aerial yoga poses:

  1. Star Inversion: Begin in a basic inversion, then spread your legs and arms out wide into a star shape. This pose can be intense but also highly exhilarating.
  2. Chandelier Pose: Sit in the swing, lift your body with your arms, and thread one leg through so that it’s resting on the swing. The other leg hangs down freely. This pose can improve balance and strength.
  3. Aerial Split (Hanumanasana): While in the swing, extend one leg out in front of you and the other behind you to achieve a full split in mid-air. This pose requires a high level of flexibility.
  4. Bird’s Nest Pose: Sit in the swing and wrap your legs around the ropes to hold your body weight. Lean back and extend your arms outward like wings. This pose enhances balance and coordination.
  5. Floating Pigeon Pose (Eka Pada Galavasana): This is a challenging arm balance pose where you balance your shin on your triceps while the other leg and your hips rest in the swing.
  6. Aerial Dancer Pose (Natarajasana): Stand in the swing and grab your ankle behind you with one hand. Reach forward with the other hand, and push your foot into your hand to lift your leg behind you.

Hammock Pose in Yin Yoga

The Hammock Pose in yin yoga, also known as the Resting Pose or Savasana in aerial yoga, is a deeply relaxing and restorative pose. Here’s how to get into the pose:

  1. Set Up: Ensure your yoga swing or hammock is set at a comfortable height, typically around hip height or slightly lower. You should be able to sit in it comfortably with your feet touching the ground.
  2. Get Into the Pose: Sit in the middle of the swing and then slowly extend your legs out in front of you. Lean back into the fabric, letting it support your body from your lower back to your shoulders. Your entire body should be relaxed and supported by the swing, in a reclined position.
  3. Find Comfort: Position your arms in a way that’s comfortable for you, such as extending out to the sides or resting on your belly. Close your eyes and focus on your breath.
  4. Relax and Restore: Stay in this pose for several minutes, allowing your body to relax fully and your mind to quiet. This pose helps to release tension, calm the nervous system, and provide a sense of peace and tranquility.

Remember, the Hammock Pose is about letting go and sinking into a state of relaxation. Use this pose as a moment to pause, relax, and restore your body and mind during or after a challenging aerial or yin yoga session.

What is Trapeze Yoga Good For?

The advantages of yoga swing movements are numerous. A yoga trapeze can assist develop upper body strength and core stability, promote flexibility, and decrease stress by decompressing the spine. Inversions can also promote circulation and give your yoga practice a new viewpoint.


In conclusion, the yoga trapeze offers a dynamic, enjoyable, and beneficial way to deepen your yoga practice. Whether you’re a seasoned yogi or a beginner, exploring the world of trapeze yoga poses can help bring a new dimension to your wellness journey. Just remember, safety comes first, so ensure proper installation of your yoga swing and always respect your body’s limits. Happy flying!

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