Happy Fliers Aerial Yoga

In this manual, you will learn everything you need in order to get started with aerial yoga. Please use the manual as your main study guide and use the videos as your reference. Make sure to take notes in your manual!

FULL COLOR 119 PAGES

A tutorial on how to tie the knots of an hammock.

After you tie the knots of the hammock, hang the carabiner on the eye-bolt of your ceiling!

If your ceiling is higher than the standard 9 feet ceiling, you might need to adjust the height of the hammock by using a daisy chain. 

TEN-PUMPS

OBJECTIVES:
– Strengthen abdominals through breathing and balancing.

AIRPLANE

OBJECTIVE:
– Strengthen the abdominals and stretch the pectoral muscles.
– Arms and hands strengthening.
– Motor coordination.
– Spatial body awareness.

This is how you would spot when you are teaching someone else. 

ARCH AND ARROW

OBJECTIVES:
– Upper body strengthening.
– Motor planning.
– Balance.

BARRE FIRST AND SECOND POSITION

OBJECTIVES:
– Lower body strengthening.
– Shoulder stabilizer strengthening.

BAT

OBJECTIVES:
– Vestibular input.
– Core strengthening.
– Spine decompression.
– Body spatial awareness.
– Motor planning.

This is how you would spot when you are teaching someone else. 

BAT FEET LOCK AND PRAYER FEET  (VARIATION)

BAT CRUNCH

OBJECTIVES:
– Vestibular and proprioceptive activity.
– Strengthen abdominal muscles.

BOTTOM LIFT

OBJECTIVE:

– Hips and hamstring strengthening.

FROG

OBJECTIVE:
– Glutes and lower body strengthening.
– Focus and control.

BUTTERFLY

OBJECTIVE:
– Opening the hips and strengthening the arms.

CADILLAC LEG SPLIT

OBJECTIVE:
– Hamstring stretch.
– Glute strengthening.
– Motor coordination.

CANDLEHOLDER

OBJECTIVE:
– Hip Flexor (psoas) stretch.
– Motor planning.
– Vestibular input.
– Abdominals and arms strengthening.
– Body spatial awareness.

CAROL’S CANDY CANE

OBJECTIVE:
– Motor planning.
– Bilateral integration.
– Body spatial awareness.
– Arms and hands strength.
– Back flexibility.

CART

OBJECTIVE:
– Chest (pec muscles) stretch for better posture.
– Arm strengthening.
– Vestibular input.
– Body awareness.
– Abdominal strengthening.

CAT COW STRETCH

OBJECTIVE:
– Hamstring stretch.
– Pecs (chest) stretch.
– Spine articulation.

COCOON

OBJECTIVE:
– To release all the physical, emotional, and mental tension and stress.
– Vestibular and tactile input.

CRISS CROSS LIFT

OBJECTIVE:
– Arms, hands and upper body strengthening.
– Proprioceptive input, heavy work.

DIAPER

OBJECTIVE:
– Proprioceptive (deep pressure) and vestibular input.
– Strengthening arms, hands and upper body.

This is how you would spot when you are teaching someone else.

EARTHWORM

OBJECTIVE:
– Strengthening abdominals and arms.
– Physical endurance.

FIGURE 4 STRETCH

OBJECTIVE: release tight muscles and stretch.

FISH DANCE

OBJECTIVE:
– Body spatial awareness.
– Tactile and vestibular input.
– Spinal articulation.
– Free movement.

FLAMINGO

OBJECTIVE:
– Back extension.
– Body spatial awareness.
– Motor planning.
– Arms, hands, and upper body strength.
– Bilateral Integration.

FLEXOR STRETCH

OBJECTIVE:
– Stretching the flexors.
– Arms and hands strength.

FLIP BACK AND FORWARD

OBJECTIVE:
– Proprioceptive and vestibular input.
– Arms, hands, upper body and core strength.

This is how you would spot when you are teaching someone else.

FLIP ON X

OBJECTIVE:
– Vestibular and proprioceptive input.
– Arms, hands, upper body and core strength.
– Pec stretch.

FLY HIGH

OBJECTIVE:
– Back extension.
– Arm and hand strength.
– Balance.

HALF BRIDGE

OBJECTIVE:

– Back extension.
– Arms, hands and upper body strength.

HANDSTAND

OBJECTIVE:
– Strengthening the arms, legs and core.
– Balance.

This is how you would spot when you are teaching someone else.

HEDGEHOG

OBJECTIVE:
– Proprioceptive and vestibular input.
– Arms, hands, upper body and core strength.

HIGH BRIDGE

OBJECTIVE:
– Pec stretch.
– Back extension.
– Flexor stretch.

This is how you would spot when you are teaching someone else.

HUG ME AND DOGGY TAIL

OBJECTIVE:
– Focus and control.
– Vestibular input.

JUMPING RABBIT

OBJECTIVE:
– Strengthening abdominals and arms.
– Physical endurance.

KNEE PLANK

OBJECTIVE:
– Arms, upper body, core strength.

KNEE TUCK SWING

OBJECTIVE:
– Vestibular input.
– Timing and motor planning.

LUNGE STRETCH

OBJECTIVE:
– Balance, control, focus.
– Flexor stretch.

MAGICIAN SPLIT

OBJECTIVE:
– Hip stretch.
– Motor planning and coordination.
– Focus and concentration.

PENCIL

OBJECTIVE:
– Pec stretch.
– Vestibular input.
– Core strengthening.
– Spine decompression.
– Body spatial awareness.
– Motor planning.

SEA WHALE

SET-UP:
Standing behind the hammock, spread the hammock and grab a handful on the sides of the hammock.

SWING

OBJECTIVE:
– Free play.
– Vestibular input.

TRIANGLE POSE

OBJECTIVE:
– Arm strength.
– Motor planning.

TWISTED BREAD STICK

OBJECTIVE:
– Vestibular input.
– Arm strength.

WATER DROP AND SCISSORS

OBJECTIVE:
– Release tension.
– Cool down.
– Motor planning.