Aerial Yoga vs Wall Yoga: Which is Safer & More Sustainable?

Table of Contents

• Introduction
• What is Aerial Yoga?
• What is Wall Yoga?
• Aerial Yoga vs Wall Yoga - Comparison Table
• Choosing the Right Yoga Style for You
• Conclusion

Historically, yoga has been depicted simply as having a place with 4 walls, a mat, and gravity. However, due to our expanding understanding of the biomechanics of the body and how to create optimal conditions for spinal health, this depiction of yoga has changed dramatically in recent years. Yoga today is literally and figuratively "out of the box".

As we continue to develop new methods for designing and utilising the supportive structure of a body using props, we are also witnessing how this type of design continues to change the landscape and structure of yoga studios. Once, props were largely relegated to beginner classes; but today prop-supported yoga practices offer much more than the beginner experience; they provide a way to explore gravity and how it affects the body, as well as deepen the intensity of stretches and provide therapeutic benefits for the spinal column. Two prominent examples of prop-supported yoga practices are Aerial Yoga and Wall Yoga.

Aerial Yoga uses an aerial hammock for support and Wall Yoga uses a wall for support, allowing for similar types of poses to be used in either practice. The experience of performing these poses in the two disciplines differs greatly from each other. This aerial yoga vs wall yoga guide will help you understand some of these differences; you will then be able to decide which practice works better for your weekly routine.

What is Aerial Yoga?

Aerial Yoga (also referred to as Anti-Gravity Yoga), is a method of performing traditional forms of yoga with the assistance of a large fabric-like hammock hung from above (ceiling). This practice originated in the 2000's, where it incorporates aspects of stretchy fabric, Pilates movements, and aerial techniques for the fun factor and to provide additional challenges.

The Goal of Aerial Yoga

The intent of the hammock is to provide you with an opportunity to participate in the swinging or partner methods. By removing the load from the ground, you can go further into stretches and create greater space within each joint. It has been created to provide access to those who otherwise would not be able to perform inversions (headstands) due to the strain that would be placed on their necks and heads.

Key Benefits of Aerial Yoga

1. Inverted Spinal Decompression: When you hang upside down from a hammock, the force of gravity helps to elongate your spinal column, creating an immediate feeling of relief from chronic back pain for many people.
2. Strengthening Your Core: Because the fabric of the hammock is not rigid, you need to engage your core muscles to stabilize yourself and maintain balance while doing poses.
3. Increases Flexibility: The hammock fabric can be used as a lever to deepen your lunge and backbend type poses that would be restricted if performed on the floor.
4. Experiencing an Emotional Release: Experiencing feelings of "playfulness" and "letting go" while practicing Aerial Yoga reduces feelings of stress and anxiety.

Safety Considerations for Aerial Yoga

Aerial Yoga is generally safe, but because it involves being suspended, there are a few things to keep in mind:

1. Dizziness: Inversions may contribute to feelings of light-headedness in first-time users.
2. Contraindications: In general inversions should be avoided by persons who have hypertension, glaucoma, and women who are expecting (unless taught in a specialized prenatal class).
3. Burning Sensation from Fabric: As the silk may irritate bare skin, generally it is advisable to wear long leggings and long sleeves.

What is Wall Yoga?

The Wall Yoga is based on Iyengar Yoga. The Wall Yoga uses a strong wall and adjustable harnesses, straps and pelvic swing to give you stability and support.

The Goal of Wall Yoga

Precision and alignment are emphasized in this style of yoga. With Aerial Yoga's hammock moving about as you practice, walls provide the ability to maintain pose for longer periods, as your body still receives assistance via the harness, allowing for the body to be aligned as geometrically accurate as possible. Also, wall practice often is incorporated into therapy to help retrain the body’s posture.

Key Benefits of Wall Yoga

1. Spinal Traction: It offers a gentle, yet controlled pull on the spine when suspended at an angle using the pelvic swing. This action has been proven to be very beneficial for both sciatica and herniated disks.
2. Alignment: The wall provides a vertical line to gauge alignment vertically. At any moment, it will reflect whether both your hips are in alignment and shoulder height is symmetrical as you are utilizing the wall to position your body properly.
3. Stability for Longer Living: Since an object (in this case, you) is secured to a solid structure (in this case, the wall), the risk of falling is much lower than as opposed to using the "swaying" methods found within Aerial Yoga.
4. Open Difficult-to-Reach Areas: This suspension practice allows for maximum opening of the chest and shoulders, areas that often become very tight when someone works on a computer at their desk.

Safety Considerations for Wall Yoga

1. Hardware Integrity: Always ensure the wall hooks and straps are professionally installed and checked regularly.
2. Joint Over-Extension: Because the straps provide a lot of leverage, it can be easy to "over-stretch." It’s important to listen to your body’s limits.
3. Grip Strength: Some wall poses require holding onto the straps or bars, which can be tiring for the hands initially.

Aerial Yoga vs Wall Yoga - Comparison Table

To better understand the differences between Aerial Yoga and Wall Yoga, let’s look at them side-by-side:

Choosing the Right Yoga Style for You

When deciding on Aerial Yoga vs Wall Yoga, the "best" choice depends entirely on your personal goals and your body's current needs.

Choose Aerial Yoga if...

1. You are seeking a workout that is enjoyable and artistic but also provides you with a sense of elevation.
2. You would like to develop considerable core stability and improve your balance through this experience.
3. Additionally, you will have the opportunity to feel enveloped by fabric while suspended in the air.
4. You would also like to overcome any apprehension you may have about being inverted, but in a safe and supportive space.

Choose Wall Yoga if...

1. After experiencing an injury, or struggling with chronic neck and back pain, you want to be as precise and exact as possible in your posture and alignment, and therefore you need to use "technology" to find out exactly how far, what direction, and at what angle your limbs should be positioned.
2.  You value a stable and ground-level environment, so there are no swings in your posture while you are working.
3. You would like to create a better postural alignment in your body and relieve yourself of the slump caused by years of working in an office.

Conclusion

In terms of how much benefit you receive from an aerial yoga class versus a wall yoga class, both have tremendous health benefits and are not simply an extension of the mat work done in a standard class.

With aerial yoga, you will experience the freedom of movement while being suspended above the floor, whereas with wall yoga, you will have the ability to refine your physical foundation with the added structure and leverage of using the wall.

Try both methods at some point! You may find that you enjoy how challenging the hammock is for your core (on a Monday) and how creating (on a Friday) a greater connection to your body is a relaxing and grounding experience.