Aerial Yoga Splits Flow: Flexibility, & Alignment

Hi, I’m Michelle Wong, founder of Mi Aerial Yoga Studio.
I’ve been practicing and teaching yoga for over 20 years, and my greatest joy is helping students feel confident, graceful, and connected in the air.

Welcome to “Aerial Hammock Splits: Elevate Your Flexibility & Expression.”
In this course, I’ll guide you through a safe and mindful journey to explore front and middle splits using the aerial hammock.
We’ll focus on proper alignment, hip-opening techniques, and gradual progress — so you can build flexibility, strength, and body awareness with confidence.

Whether you’re here to improve your flexibility, capture beautiful poses, or simply enjoy the freedom of movement, this course will help you find balance between strength and softness.

Let’s begin your aerial journey together — one breath, one stretch, and one graceful split at a time.

? Aerial Warm-Up & Mobility for Splits Legs

Before we chase the perfect splits, we begin by preparing the body the right way — through mindful movement, mobility drills, and hammock-assisted warm-ups that awaken your hips, hamstrings, and lower back.

In this session, you’ll learn how to use the aerial hammock as a powerful support tool to deepen flexibility safely while maintaining joint stability and muscular engagement.
We’ll focus on:

• Dynamic stretches to gently open the hip flexors and hamstrings

• Controlled mobility sequences for pelvic alignment and active flexibility

• Core and glute activation to balance strength and stretch

• Breathing techniques to release tension and improve body awareness

This warm-up sequence builds the perfect foundation for your aerial splits journey — helping your body feel open, supported, and ready to explore new ranges of motion with confidence and grace.

Whether you’re working toward front splits, middle splits, or simply improving overall leg mobility, this module will guide you step-by-step to prepare your body safely for deeper flexibility in the air.

? Grounded Splits Progression (with Hammock Support)

In this section, we focus on developing deep hip flexibility and control through grounded practice before taking your splits into the air. Using the hammock as a supportive prop, we begin with kneeling lunges on the mat to gently open the hip flexors, hamstrings, and inner thighs.

Through mindful alignment and progressive holds, you’ll learn how to:

• Activate and release the key muscles that support your splits

• Use the hammock for balance and assistance to reduce pressure on the joints

• Gradually transition from low lunges to half splits and finally into full side splits

• Build awareness of pelvic alignment, core engagement, and breathing to deepen flexibility safely

This grounded progression is perfect for both beginners and those refining their splits. It teaches you how to combine strength, softness, and stability—creating a solid foundation for more advanced aerial leg extensions and beautiful lines in the hammock.

Aerial Side Split & Creative Variations

Step into a graceful journey of strength, flexibility, and creativity.
In this session, we’ll explore a series of poses and techniques that beautifully flow together — blending grounded control with floating freedom.

You’ll learn how to:

• Transition smoothly into hammock butterfly pose

• Deepen your backbending and back extension safely and elegantly

• Experience the sensation of a reversed floating camel, a heart-opening aerial posture that builds confidence and balance

Our practice will lead toward the peak pose: a stunning leg split in the air — a moment of true empowerment and expression.

This creative flow invites you to move mindfully, explore your artistic side, and discover new ways to feel light, open, and free.