The Best Yoga Swing Positions and How to Do Them?

Also known as Aerial Yoga, it is like practicing yoga in the air. A yoga swing is made up of a hammock hanging from the ceiling on a single hook. You can practice a variety of yoga swing positions on it.

Such as a chair position, arms stretch, plank, and inversions. Such yoga swing positions can release lower back pain and boost flexibility. As a beginner, you can improve your stability and core strength on it too.

Learning new yoga swing positions for aerial yoga can relax the body and mind. It can reduce pain, stiffness, and compressing of the spine. It’s a great way to experiment with new yoga positions. And challenge yourself to get out of your comfort zone - mentally and physically!


Best Yoga Swing Positions of 2020

Anti-gravity yoga is a fun and exciting practice for many people. It’s relaxing and offers a deep and lengthening stretch. Perfect for the spine, lower back, and your shoulders. These yoga swing positions are essential if you want to try out your new yoga swing.

1. Downward-Facing Dog


This is a beginner-friendly yoga swing posture. It decompresses the spine and offers to lengthen. It’s good for the lower back, spine, and hips.

Make sure the swing is aligned to your hip bones in front of you. Stand up straight with your feet shoulder-width apart. Bend forward with your knees bent and put your hip weight on the swing.

Reach a point where you can place both your hands on the floor. Stretch your hands shoulder-width apart with your palms pressing the mat or the floor. Once you get into your downward dog position, elongate your tailbone.

The swing is wrapped around the hip bone. So it’s as if you’re swinging from the yoga swing with your arms and legs outstretched toward the mat. Keep your legs and arms straight. Bend deeply from the hip and push your tailbone up and forward.

2. Lying Spinal Twist


This is also considered as a great warm-up posture for yogis. It releases tension and stiffness in the spine. Generally the kind of stiffness one feels after waking up or from sitting too long.

Before you do this posture, make sure the swing is the knee-length distance from the ground. This means the swing should be able to reach till your knees were to stand in front of it.

Now, lie down on your mat and make a “T” shape with your arms. You can keep your elbows straight or bend them to keep them closer to your body. Bend your knees and press them up against your chest.

Tuck your legs into the swing up to the knees. So your knees should be sticking out of the swing. Keep the knees right in front of your body and not sideways.

Now for the twist. Lower both knees to the one side and turn your gaze to the other side. The swing keeps your knees propelled up and away from the stomach. If your knees are turning towards your chest, this means you’re doing it wrong.

Stay on one side for 1-3 minutes and switch to the other side. This can really decompress your spine and release tension in your neck and shoulders.

3. Chair Pose


Chair pose is simply bending your knees and squatting until you’re at a 90-degrees angle. This is good for your glutes, your lower back, and core. And it’s also a great yoga position for the yoga swing.

It’s called an assisted chair pose for yogis with knee and sciatica pain. But it’s also ideal for beginners.

Here’s how to do an assisted chair pose on a yoga swing.

Make sure the arm of the swing is wrapped around your shoulders. Both arms should go under your shoulders, through the armpits, and up towards the ceiling. So the right arm of the yoga swing is next to the right ear. And the left arm of the yoga swing is next to the left ear.

If you’re in the correct position, you’re hanging from the yoga swing by your shoulders/armpits. Once you’re in this position, go down into your basic chair pose. The yoga swing strengthens and straightens your spine as you bend lower.

This is the perfect yoga swing position for decompressing the spine. It’s good for lower back pain relief and corrects posture.

4. Plank


This is, by far, the easiest of all yoga swing positions. It’s good for building core strength and stability. If you do this correctly, it can strengthen your spine, arms, glutes, and lower back. In fact, it relieves lower back pain and knee pain.

You can do a full plank and a forearm plank on a yoga swing. You will have to adjust the length of the swing for a forearm plank. But most yoga swings are easy to adjust.

Get into a full plank position. Keep your arms straight with your wrists under your shoulders. Keep your legs straight with your feet right under the swing. Place both legs in the yoga hammock. Tucking your feet right above the ankle for better support.

Do not let the swing go past your ankles toward the shin. Flex your feet and maintain a strong and steady posture. You can even rock front and back to build more resistance in your arms.

You can make things more intense by placing the yoga swing higher up toward the ceiling. This works your arms, glutes, and core to a greater degree. It’s the perfect sweat session for those who love a yoga challenge!


If you have a yoga swing at home, doing these yoga swing positions daily is amazing. It can reap excellent benefits for lower back pain relief and general well-being.

Yoga swing positions can have therapeutic benefits also. It deepens every stretch you do on the mat. It relaxes your mind and body. And you feel good and glowing afterward because of that boost in blood circulation.

It also assists in posture and spinal alignment. Yoga swing positions can be great for yogis with sciatica pain and lower back issues. So if you’ve invested in a good yoga swing, it’s time to spruce up your daily fitness session.