The best aerial yoga poses for beginners are gentle, supported shapes like the cocoon, floating savasana, supported downward dog, a hammock-supported forward fold and floating pigeon. They keep you close to the floor and let the hammock take part of your weight, so you build confidence before any fuller inversion. At Anand Yoga Centre in Kolathur you learn these in a class of only four, with Sailaja setting each shape to your body.
Gentle, supported shapes that beginners start with.
You sit wrapped at the hips inside the hammock, the safest first inversion, with no weight on your head or neck. It is where most beginners meet the feeling of hanging.
You lie fully cradled in the fabric for a floating rest, the pose most people fall in love with first.
With your hips resting in the hammock, you find a downward dog shape with far less load on the wrists.
Learn more →You fold forward with the fabric supporting your weight, so you can release the back of the body without straining.
Cocoon first, then fuller shapes when you feel ready.
Everyone begins with the cocoon and other low, supported shapes, so the feeling of hanging becomes familiar before anything bigger.
As you settle in, you add a floating pigeon, a gentle hip opener with the hammock supporting you and no pressure on the knee.
Learn more →Next you try standing shapes like a suspended warrior that build balance and open the hips.
A fuller inversion like the star is something you progress to over time, only when you are ready, and it is always optional.
Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre, Kolathur. Last updated 2026-06-15.
Nervous about your first aerial yoga class in Kolathur? Here is exactly what happens, from setting the hammock to floating savasana. Women-first, only 4 per class.
Read more →Nervous about hanging upside down? Aerial inversions are always optional and supported. Here is how we ease you in, starting with the Cocoon, in Kolathur.
Read more →What is aerial yoga? A soft silk hammock holds part of your weight so you float through gentle yoga. Try it in Kolathur, north Chennai, only 4 per class.
Read more →Book a ₹299 aerial taster, credited to your first month. Only four hammocks, so spots are limited.
