Aerial Yoga Chicago: 2026 Guide to Classes and First Steps

Aerial yoga Chicago studios offer one of the most physically distinctive yoga experiences available in the city, combining traditional yoga poses with a silk hammock suspended from the ceiling to decompress the spine, build core strength, and make inversions accessible to people who could never achieve them on the floor. If you’re curious about aerial yoga but unsure whether it’s right for your body, this guide has the answers you need before you book.

The interest in aerial yoga has grown steadily across Chicago’s wellness community. According to the National Center for Complementary and Integrative Health (NCCIH), yoga participation in the United States has increased by over 50 percent in the past decade, with specialty styles like aerial yoga drawing practitioners who want something beyond standard mat classes. The biomechanics of hammock-based practice are genuinely different from anything a yoga mat offers.

Another useful guide: Ritual One Yoga Dallas: Poses, Benefits, and Practice

This guide covers what aerial yoga is, how it differs from floor-based yoga styles, which Chicago-area studios to look for, what you’ll do in your first class, and who should approach the practice with caution or skip it entirely. You’ll walk away knowing exactly whether aerial yoga belongs in your 2026 practice plan.

Aerial Yoga Chicago: What the City’s Studios Offer

Aerial yoga Chicago studios are concentrated in the city’s most wellness-active neighborhoods, including Lincoln Park, Wicker Park, River North, and the North Shore suburbs, giving practitioners across the metro area access to hammock-based classes without long commutes.

Chicago’s aerial yoga offerings span multiple class formats. Most studios provide introductory sessions specifically designed for people with zero aerial experience, intermediate flow classes for practitioners who have mastered the basics, and specialized workshops covering inversions, flexibility, and aerial meditation. The variety makes it possible to find a class that matches your current fitness level and goals precisely.

What sets Chicago’s aerial yoga scene apart from smaller markets is instructor credential density. Many Chicago aerial yoga teachers hold dual certifications in both standard yoga (registered with Yoga Alliance at the RYT-200 or RYT-500 level) and aerial-specific training through programs like AntiGravity Fitness or Unnata Aerial Yoga. That combination matters because aerial yoga involves real mechanical loading through the hammock, and instructors need to understand both the yoga alignment principles and the physics of silk suspension.

Key features of quality aerial yoga studios in Chicago:

• Load-rated ceiling rigging with hardware rated for at least 1,000 lbs per point
• Certified instructors with both yoga and aerial-specific training
• Beginner-specific classes clearly separated from intermediate and advanced sessions
• Hammock height adjustability to accommodate different body heights and class types
• Maximum class size limits that allow individual instructor attention (typically 8 to 12 students)

Aerial Yoga Classes Chicago: How to Choose the Right Studio

Choosing an aerial yoga class in Chicago requires looking beyond the schedule and price point to assess the studio’s safety infrastructure, instructor qualifications, and class format suitability for your body and experience level.

The first thing to verify is the rigging. Aerial yoga hammocks hang from ceiling anchors, and those anchors must be professionally installed and load-rated. A reputable studio will tell you the weight rating of their rigging if you ask. Never take a class in a space where the ceiling mount looks improvised, uses residential ceiling hooks, or is attached to materials not rated for dynamic load.

Class format matters as much as studio quality. A beginner labeled class should actually be for beginners, meaning the instructor will walk you through hammock basics (how to sit in it, how to weight-shift, how to exit safely) before any poses are attempted. If a studio’s “beginner” class moves directly into inversions without a foundation segment, that is a safety red flag worth noting.

Pricing in Chicago aerial yoga studios typically ranges from $25 to $45 per drop-in class and $150 to $280 per monthly membership in 2026. Introductory packages for new students often reduce this significantly.

What Is Aerial Yoga?

Aerial yoga is a practice that uses a fabric hammock suspended from the ceiling to support the body in yoga poses, enabling decompression, inversion, and movement that standard floor yoga cannot replicate.

The hammock, also called the aerial silk or anti-gravity hammock, is typically made of nylon or parachute-grade fabric. It hangs at hip height for most poses and can be adjusted higher or lower depending on the pose and the practitioner’s body. The fabric supports the pelvis, shoulders, or legs depending on the position, redistributing body weight in ways that change how each pose loads the joints and muscles.

Standard yoga poses performed in the hammock feel different from their floor equivalents because the element of suspension changes the physics. In Adho Mukha Svanasana (Downward Facing Dog) on the floor, your wrists bear significant body weight. In the aerial version, with hips cradled in the hammock, the wrists are fully offloaded and the spine can lengthen without compressive force. For people with wrist pain, this distinction makes aerial yoga genuinely more accessible than many floor-based practices.

Think of the hammock like a third hand that can support any part of your body at exactly the moment you need it. For beginners, it catches you during balance poses. For experienced practitioners, it enables depth and positions that gravity alone would prevent.

Modification note: In any aerial pose, beginners should always lower the hammock to the instructor’s recommended height rather than adjusting independently. An incorrectly set hammock height changes the physics of every pose that follows.

Key Takeaway: Aerial yoga’s core advantage is that the hammock changes joint loading, making inversions accessible, spinal decompression achievable, and poses like Downward Dog wrist-free. That mechanical difference is not cosmetic. It’s what makes aerial yoga genuinely useful for bodies that struggle with certain floor poses.

What Is Aerial Silk Yoga?

Aerial silk yoga uses the same suspended fabric hammock as standard aerial yoga but emphasizes longer, narrower fabric configurations that allow for wrapping, cocoon poses, and movement more closely associated with aerial dance or circus arts.

In standard aerial yoga, the hammock is configured as a wide loop or “swing” that cradles the full width of the hips or back. In aerial silk yoga, the fabric may be used in a single-point configuration, divided into two separate strands, or wrapped around limbs to create holds. This adds a performance dimension and requires more grip strength, body awareness, and deliberate weight management than the standard hammock configuration.

Aerial silk yoga is not the same as aerial silks as practiced in circus training. The yoga version keeps the practitioner closer to the ground, uses poses derived from traditional yoga, and focuses on breath synchronization and mindful movement rather than acrobatic height or tricks. The distinction matters because the safety parameters are different. Aerial silk yoga in a certified studio context is appropriate for fit beginners. Circus aerial silks training is not a beginner activity.

Quick Summary:

• Aerial yoga: Wide hammock swing, hip height, decompression focus, accessible for beginners.
• Aerial silk yoga: Narrower fabric, wrapping techniques, more grip-demanding, slightly higher skill threshold.
• Circus aerial silks: Performance art, high above the ground, requires significant strength and conditioning. Not the same practice.

Air Yoga Near Me: How to Find a Qualified Instructor

Finding qualified air yoga instruction near you requires checking two credentials: a recognized yoga teacher certification and an aerial-specific training certification from a named program.

The term “air yoga” is used interchangeably with “aerial yoga” in many markets. Both terms refer to the same hammock-based practice. When searching “air yoga near me,” filter results by looking for studios that explicitly list instructor certifications on their website or class listing.

Yoga Alliance registration is the baseline for yoga instruction credibility. A Registered Yoga Teacher (RYT-200) has completed at minimum 200 hours of accredited teacher training. An RYT-500 has completed 500 hours. For aerial yoga specifically, look for additional certification from programs such as AntiGravity Fitness, Unnata Aerial Yoga, or YogaFly, all of which have defined aerial-specific training curricula.

How to verify instructor credentials:

1. Search the Yoga Alliance teacher registry at the Yoga Alliance website (search by instructor name, not by studio).
2. Ask the studio directly which aerial certification program the instructor completed and when.
3. Check the instructor’s biography on the studio website for named aerial training programs.
4. Ask in your first class how the instructor learned the rigging safety protocols they use.

Modification note: If you’re in a smaller Chicago suburb and cannot find a certified aerial yoga instructor within a reasonable distance, a Restorative yoga class is the closest floor-based alternative for decompression and passive joint support. It won’t replicate aerial’s mechanical advantages, but it serves similar nervous system goals.

Aerial Yoga Benefits: What the Research Shows

Aerial yoga offers documented benefits including spinal decompression, improved flexibility, core strength development, and stress reduction, with a growing body of research supporting its physical and psychological effects.

The most mechanically distinct benefit is spinal decompression. When the pelvis or legs are supported by the hammock during inverted or semi-inverted positions, gravity creates traction along the vertebral column. This traction temporarily increases the space between intervertebral discs, reducing compressive pressure that accumulates from sitting and standing throughout the day.

A study published in the Journal of Bodywork and Movement Therapies found that aerial yoga participants showed improvements in spinal flexibility, upper body strength, and balance after a structured 8-week program. Participants with mild chronic back discomfort reported reduced pain scores, though the researchers noted this should not be interpreted as a clinical treatment for diagnosed spinal conditions.

According to the International Journal of Yoga, yoga practices that include inversion components improve blood return from the lower extremities to the heart, briefly reducing the workload on the cardiovascular system. Aerial yoga’s supported inversions make this benefit accessible to people who cannot achieve full inversions on the floor.

Documented aerial yoga benefits include:

• Spinal decompression through supported inversion and traction
• Core strength development from maintaining body position in an unstable medium
• Improved proprioception as the nervous system adapts to balance in a new environment
• Stress reduction through deep relaxation in cocoon pose (aerial Savasana)
• Shoulder and hip flexibility gains from gravity-assisted stretching

Key Takeaway: Aerial yoga’s benefits are not marketing claims. Spinal decompression, core activation, and stress reduction through supported inversion all have research support, but the practice works best as a complement to, not a replacement for, a regular mat-based yoga routine.

Aerial Yoga vs Regular Yoga: Key Differences Explained

Aerial yoga and regular floor yoga share the same foundational poses and breath principles, but the hammock fundamentally changes the mechanics of every position by removing some gravitational load while adding instability in a different dimension.

On the floor, gravity loads the body predictably downward through the supporting surface. In aerial yoga, the hammock redirects that load through the fabric, creating a different mechanical environment. Poses that are compression-heavy on the floor (like Phalakasana, Plank Pose, with full weight through the wrists) become decompressive in the hammock (with hips supported, the wrists bear minimal load).

The physical demands are also different. Floor yoga requires strength to push against a surface. Aerial yoga requires strength to stabilize around a moving, unstable support. Your transverse abdominis (the deepest abdominal stabilizer) and the small muscles of the shoulder girdle work harder in aerial yoga than they do in most floor poses because the hammock can swing, twist, and compress unpredictably.

For practitioners with wrist conditions, aerial yoga’s lower wrist loading is a practical advantage. For people who need simple, anywhere practice, floor yoga wins on accessibility.

Aerial Yoga Poses: What You’ll Actually Do in Class

In a typical aerial yoga class, you’ll practice modified versions of standard yoga poses in the hammock, including supported standing balances, passive forward folds, gentle inversions, and the deeply restorative aerial Savasana (Corpse Pose).

Most beginner aerial yoga classes in Chicago follow a similar structure: five to ten minutes of hammock orientation, 30 to 40 minutes of poses, and ten minutes of restorative cocoon-wrap Savasana. The pose sequence is intentional. Instructors build body awareness with the hammock before asking students to invert or take challenging positions.

For more context, see 100 Yoga Poses for Two People: The 2026 Partner Guide

Common beginner aerial yoga poses and what they involve:

Modification note: Beginners should practice Aerial Vrksasana (Tree Pose) with one hand resting on the hammock until balance in the unfamiliar environment is established. Rushing into single-point balance without hammock hand contact risks a sudden, uncontrolled swing that can disorient beginners.

Aerial Yoga for Beginners: What to Know Before Your First Class

Absolute beginners can do aerial yoga safely, but success depends on attending a class explicitly labeled for beginners, not a general or all-levels class where the pace and complexity will likely exceed what a first-timer can manage.

Most beginners approach aerial yoga with one concern: falling. The hammock addresses this structurally. At beginner-class heights, the hammock is set so that even if you release your grip or lose your position, you land on your feet or kneel to the floor rather than falling. Instructors in reputable Chicago studios will demonstrate this at the start of class to calm first-timer anxiety.

The physical prerequisite for aerial yoga is lighter than most people assume. You do not need prior yoga experience, exceptional flexibility, or upper body strength to start. You do need the ability to grip fabric with your hands, support your own body weight briefly in a standing position, and follow verbal cues with some body awareness. People who have never exercised formally can begin with beginner aerial yoga at a measured pace.

What to do before your first aerial yoga class:

1. Book a class labeled “beginner” or “intro to aerial yoga.” Avoid drop-in all-levels classes for your first three sessions.
2. Complete the studio’s health intake form honestly. Conditions like glaucoma, pregnancy, and recent surgery require instructor awareness before class begins.
3. Arrive 15 minutes early. Instructors need time to set hammock height for your body before class starts.
4. Eat lightly. A full meal within 90 minutes of an aerial class creates real nausea during inversions.
5. Inform the instructor of any injuries. Shoulder, wrist, hip, and spinal conditions all affect which poses to modify.

What to Wear to Aerial Yoga

Wear form-fitting, full-coverage clothing to aerial yoga: leggings that cover the back of the knees, a fitted top that covers the armpits, and no exposed skin where the hammock will make contact.

The hammock fabric creates friction and pressure against exposed skin in ways that can cause bruising, burning, or general discomfort. This is not a minor consideration. The inside of the knee crease, the armpit area, and the back of the upper arms are the areas most commonly affected when practitioners arrive in shorts, sleeveless tops, or open-back clothing.

Coverage is the primary requirement. Beyond that, the clothing should be fitted enough that excess fabric doesn’t catch in the hammock or shift during poses. Loose shirts ride up during inversions, exposing the torso at exactly the moment you don’t want fabric issues.

What to wear and what to avoid:

• Wear: Full-length leggings (past the knee crease), fitted long-sleeved or standard-sleeve top, sports bra with minimal hardware (metal clasps can press uncomfortably against the hammock)
• Avoid: Shorts, capri-length leggings that stop at the knee, sleeveless or open-back tops, clothing with zippers, belts, or exposed metal hardware
• Footwear: Bare feet are standard. Grip socks are acceptable if the studio permits them.
• Jewelry: Remove all bracelets, rings, and necklaces before class. These can catch in the fabric and create sudden resistance at unexpected moments.

Modification note: Practitioners with sensitive skin or skin conditions should bring a lightweight long-sleeve layer to wear under their regular top to minimize hammock-to-skin friction, particularly during their first few sessions while the skin adapts.

Key Takeaway: Arriving at your first aerial yoga class in shorts or a sleeveless top is the most common beginner mistake in Chicago aerial studios. Covered skin is not optional. It’s what makes the practice comfortable and protects you from hammock friction on sensitive areas like the back of the knees and inner arms.

Aerial Yoga First Class Tips: How to Prepare

Your first aerial yoga class will feel unfamiliar and slightly disorienting for the first 15 minutes, and that is completely normal. The sensation of weight being supported in new places by moving fabric takes time to become natural.

Most first-timers experience one of two reactions in the opening minutes: either they grip the hammock tightly out of instinct, or they go completely passive and don’t engage their muscles at all. Neither approach works well. The goal is active cooperation with the fabric, using your own muscle engagement to direct and shape what the hammock supports.

Prepare mentally for disorientation during inversions. Your vestibular system, the inner ear mechanism that processes balance and spatial orientation, is not accustomed to being inverted. Even gentle inversions in the hammock can produce a brief sensation of spinning or disorientation for the first several sessions. This is normal and typically resolves within two to three classes as the vestibular system adapts.

Practical first-class checklist:

• Eat a light meal 90 to 120 minutes before class. Inversions with a full stomach are genuinely uncomfortable.
• Hydrate well before class. Inversions make drinking water during class impractical.
• Tie back long hair. Hair catches in fabric during inversions and becomes a distraction.
• Remove all jewelry including rings, bracelets, and earrings.
• Tell your instructor this is your first class. This information changes how they sequence and support you.
• Plan to be sore in unfamiliar places. The inner thighs and shoulder stabilizers are the most common post-aerial soreness sites.

Aerial Yoga Inversions: Benefits and Safety

Aerial yoga inversions place the body partially or fully upside down with the hammock providing support, reducing the strength and balance requirements that make floor-based inversions inaccessible to most beginners.

The most common aerial inversions in beginner and intermediate classes are the semi-inversion (hips above heart, head below heart but not fully inverted) and the full inversion (full upside-down hang with the hammock at the hips). Each produces distinct physiological effects.

Semi-inversions reverse the gravitational pull on the lumbar and thoracic spine, creating traction that temporarily increases the disc space between vertebrae. Practitioners typically feel a lengthening sensation along the entire spine, a release in the lower back, and a gentle stretch through the posterior shoulder muscles.

Full inversions produce more pronounced effects: increased blood flow to the cerebral circulation, higher intraocular pressure, and activation of the parasympathetic nervous system through baroreceptor stimulation in the neck and upper chest. According to the American Academy of Ophthalmology, any inversion that places the head below the heart raises intraocular pressure, which is why inversions carry a specific contraindication for people with glaucoma, even supported aerial inversions.

Pose Tip:

• Enter inversions slowly. Rushing increases disorientation and reduces the quality of the traction effect.
• Keep the neck long and relaxed. Tensing the neck during inversions compresses the cervical vertebrae, negating the decompression benefit.
• Exit inversions by bending the knees and lowering the hips before lifting the head. This prevents the blood pressure drop (orthostatic hypotension) that can cause lightheadedness on return to upright.

Aerial Yoga for Back Pain: What the Evidence Shows

Aerial yoga shows promise for people with mild to moderate chronic back pain because the supported inversion and spinal traction mechanics address one of the primary contributors to disc-related discomfort: compressive load on the intervertebral discs.

The lumbar spine bears the compressive weight of the entire upper body during every waking hour of sitting, standing, and walking. That compressive loading, accumulated over years, is a major factor in disc degeneration, facet joint inflammation, and the chronic ache that most adults with back pain experience. Aerial yoga’s inversions temporarily reverse that compression.

A study published in the Journal of Alternative and Complementary Medicine found that yoga-based inversion practices reduced self-reported lower back pain scores and improved lumbar range of motion in participants over a 12-week period. The aerial hammock makes these inversions safer and more accessible than floor-based inversions like Sirsasana (Headstand), which require significant strength and balance that people with back pain often lack.

Before you go further, consider reading Learn the Flip Dog Yoga Pose: Benefits and Safety 2026

Important caveats for back pain practitioners considering aerial yoga:

• Acute disc herniations: Consult the orthopedic specialist managing your care before attempting aerial inversions, as traction can sometimes aggravate acute herniations depending on their type and location.
• Spinal stenosis: The traction effect of inversions may provide temporary relief, but the base position (with the hammock at the hips) requires a physical therapist’s clearance if stenosis is severe.
• Post-surgical spines: Any spinal surgery within the prior 12 months requires clearance from your surgical team before aerial yoga.
• Scoliosis: Mild scoliosis does not preclude aerial yoga, but asymmetric inversions may feel different on each side. Inform the instructor.

Modification note: People with back pain who are not yet cleared for inversions can still benefit from non-inverted aerial yoga poses like Aerial Uttanasana (Aerial Forward Fold) and Aerial Adho Mukha Svanasana (Aerial Downward Dog), both of which decompress the lumbar spine without full inversion.

Key Takeaway: Aerial yoga’s spinal traction benefits are real and research-supported, but they are not appropriate for every type of back pain. The key distinction is between chronic compressive pain, where aerial yoga often helps, and acute or post-surgical conditions, where clearance from the treating clinician is needed first.

Aerial Yoga Safety: Who It’s Right for and How to Stay Safe

Aerial yoga is safe for most healthy adults when practiced in a properly equipped studio with a certified instructor who performs health screening before class. The risks are real but manageable with the right environment and preparation.

The primary safety variables in aerial yoga are rigging integrity, instructor competence, and student honesty about health conditions. All three are controllable. You cannot control the ceiling hardware, but you can choose studios that make their rigging specifications transparent. You can verify instructor credentials. And you can be honest on intake forms.

Physical risks in aerial yoga are mostly related to fabric friction (skin bruising or burning), sudden weight shifts causing muscle pulls in the shoulder girdle, and disorientation during inversions leading to poorly controlled exits. None of these are inherent to the practice. They result from inadequate instruction, incorrect clothing, or students attempting poses beyond their current level.

According to the American College of Sports Medicine (ACSM), any new exercise modality that involves suspension or altered gravitational loading should be introduced progressively, with adequate warm-up and decelerated learning in the first 4 to 6 sessions. Aerial yoga fits this recommendation precisely.

Aerial yoga safety protocol for every session:

• Complete all health intake forms fully. Do not omit conditions.
• Follow the instructor’s modifications without exception for the first three classes.
• Never adjust your own hammock height. Let the instructor set it.
• Stop immediately if you feel nausea, chest pressure, or unusual head pressure. These are signals to exit the inversion and inform the instructor.
• Rest in supported seated position if lightheadedness occurs after any inversion.

Who Should Not Do Aerial Yoga?

Several health conditions make aerial yoga contraindicated or require medical clearance before participation, particularly conditions affecting eye pressure, blood pressure, the vestibular system, and structural spinal integrity.

Aerial yoga contraindications fall into absolute categories (do not practice without clearance regardless of modification) and conditional categories (may practice with appropriate modification and instructor awareness).

Absolute contraindications for aerial yoga:

• Glaucoma or elevated intraocular pressure: Inversions raise intraocular pressure, which can worsen glaucoma damage even in a supported aerial hammock. The American Academy of Ophthalmology advises against inversions for anyone with diagnosed glaucoma.
• Uncontrolled high blood pressure: Inversions temporarily increase cerebral blood pressure. Uncontrolled hypertension makes this increase unpredictable and potentially dangerous.
• Pregnancy (second and third trimester): Inversions and deep hip compression poses are contraindicated in later pregnancy. First-trimester participation requires input from the obstetric provider.
• Recent surgery (within 12 months for spinal, 6 months for abdominal or shoulder): The load demands of aerial yoga on healing tissue require surgical team clearance.
• Active vertigo or unresolved vestibular disorders: Inversions significantly worsen active vertigo episodes.
• Bone density below osteopenic threshold: The sudden compressive forces during inversion exit can stress fragile bone tissue.

Conditions requiring instructor disclosure and modification (not absolute contraindication):

• Mild scoliosis
• Controlled hypertension (medically managed)
• Carpal tunnel syndrome
• Hip or shoulder replacement (more than 12 months post-surgery)
• Mild anxiety or claustrophobia (hammock wrapping can trigger both)

Aerial Yoga for Seniors: Adapting the Practice

Aerial yoga is accessible for many seniors when the class is appropriately adapted, the inversions are limited to semi-inversions or skipped entirely, and the studio is explicitly senior-friendly in its class design.

The aspects of aerial yoga most beneficial for older adults are those that align with the physical challenges of aging: spinal compression from years of gravitational loading, decreased proprioception, reduced hip and shoulder flexibility, and the psychological benefit of attempting something new and physically engaging.

The hammock’s support function is particularly valuable for seniors because it reduces the risk of falls during balance poses. A senior who cannot safely practice Vrksasana (Tree Pose) on the floor can often practice its aerial equivalent with the hammock providing lateral stability. The challenge is still present. The fall risk is dramatically reduced.

The International Journal of Yoga published research in 2022 noting that yoga adaptations for older adults consistently improve balance, reduce fall fear, and support functional independence when the practice is appropriately scaled to current fitness levels. Aerial yoga, adapted for seniors, fits within this evidence base.

Adaptations for senior aerial yoga participants:

Modification note: Seniors with osteoporosis should avoid full inversions and any poses that create sudden compressive load on re-entry to upright. A senior-specific aerial yoga class or a private session with a certified instructor is the safest entry point.

Frequently Asked Questions About Aerial Yoga Chicago

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

Aerial yoga uses a fabric hammock suspended from the ceiling to support the body in modified yoga poses, inversions, and restorative positions that floor yoga cannot replicate.
The hammock changes how gravity loads the body, reducing wrist and joint compression in some poses while adding instability that demands more core engagement.
Regular floor yoga is practiced entirely on a mat and requires no special rigging, making it more accessible for home practice, while aerial yoga requires a studio with proper ceiling anchors and a certified instructor.

Is aerial yoga safe for beginners with no yoga experience?

Yes, aerial yoga is safe for complete beginners when attended in a beginner-specific class with a certified instructor in a properly equipped studio.
The hammock provides support during balance poses and guided entry into gentle inversions, reducing the strength requirements that make floor-based yoga challenging for some new practitioners.
Prior yoga experience is helpful but not required; what matters most is following the instructor’s guidance, completing the studio’s health intake form honestly, and not skipping the beginner progression.

Can aerial yoga help with back pain?

Aerial yoga can help people with mild to moderate chronic back pain by providing supported spinal traction through semi-inversions and decompressive poses.
Research published in the Journal of Alternative and Complementary Medicine found that yoga-based inversion practices improved lumbar range of motion and reduced pain scores over 12 weeks.
People with acute disc herniation, recent spinal surgery, or spinal stenosis should discuss aerial yoga with the clinician managing their spine before attending class.

What should I wear to aerial yoga class?

Wear full-length leggings that cover the back of the knees, a fitted top that covers the armpits, and remove all jewelry before class.
Exposed skin where the hammock makes contact (inner knees, armpits, upper arms) will bruise or burn from fabric friction, making coverage a practical necessity rather than a style preference.
Avoid clothing with metal hardware, zippers, or loose-fitting fabric that can catch in the hammock during inversions.

Who should avoid aerial yoga?

People with glaucoma, uncontrolled high blood pressure, second or third trimester pregnancy, active vertigo, or spinal surgery within the past 12 months should not practice aerial yoga without explicit medical clearance.
Inversions raise intraocular pressure, which can worsen glaucoma damage, and temporarily increase cerebral blood pressure, making them unsafe for anyone with unmanaged hypertension.
Healthy adults with none of these conditions can practice aerial yoga safely in a beginner class with a certified instructor.

Your First Class Is Closer Than You Think

Aerial yoga in Chicago is one of the more accessible specialty practices in the city, with studios spread across multiple neighborhoods and beginner programs designed to meet you exactly where you are.

Book a class labeled specifically for beginners. Wear covered clothing to the knee and armpit. Eat lightly beforehand. Tell the instructor it’s your first time. Those four things will make your first session successful.

The hammock will feel strange for about fifteen minutes. Then it will feel like it was designed specifically for your body. That’s the point.

A closely related topic: Yoga Black Girl: A Real 2026 Guide to Practice and Health