WILD ROOTS YOGA

Restorative Aerial Yoga

By Jessi Rae
 About Jessi Rae

As a lifetime dancer and yogi, I happened to stumble across aerial yoga and immediately
thought “I have to do that”. I was intrigued and mesmerized by its beauty and grace. It wasn't
until after I began practicing, then teaching aerial yoga, did I realize all of the amazing and
beneficial healing aspects of this beautiful art form.
My aerial yoga practice significantly improved my strength, stability, and flexibility. As a result,
I noticed a huge difference in my regular yoga practice. I soon began to notice that certain
postures that were once very challenging for me were getting easier as I progressed. I saw
myself achieving goals I had struggled with all these years in my regular yoga practice. And
now, as an instructor, I see the same goals being achieved by my students. Teaching Aerial
Yoga, and seeing the growth and progression in my students as well as myself, has been a life
changing experience. I couldn't be happier to share this gift of Aerial Yoga with all who have a
desire to learn and grow with me.

Certifications & Trainings

❖ RYT 200 Hr Interdisciplinary, Nosara Yoga Institute. Ashtanga and Vinyasa inspired.
❖ Certified Aerial Yoga Instructor, Aircat Aerial Arts, CO.
❖ Certified Thai Bodywork Practitioner, Thai Bodywork School of Thai Massage, IL
❖ Licensed Massage Therapist. First Institute, IL
❖ CPR certified.

About Restorative Aerial Yoga & Therapeutics Teacher

Training
This training is designed for anyone looking to experience the softer side of
Aerial Yoga. In this training we will utilize the silk to achieve deep stretching
and lengthening of the muscles. This is a great training for anyone wanting to teach a more
therapeutic side of Aerial Yoga.

Pre-requisites: Wild Roots Yoga Aerial Yoga Level 1 Teacher Training

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 Table of Contents

1. Cover 26. Supported Frog & Knee Hook

2. About 27. Knee Hook with the blanket & Legs up
3. Table of Contents the Silk
4. Contraindications 28. Upward Facing Dog & Hip Traction
5. The Samadhi Experience 29. Forearm Plank, Swan & Flying Swan,
6. Silk Facts & Equipment Low flying Bow
7. Essential Oils 30. Cobra Pose & Upward Facing Dog
8. Seated Meditation Hammock Option
9. Revolving Head to Knee Pose & 31. Puppy Pose - Heart Opener & Shoulder
Revolving Seated Angle Pose Opener
10. Bound Angle Pose 32. Low Flying Butterfly & Low Flying
11. Seated Forward Fold & One Leg Stack - Butterfly with Twist
Figure 4 33. Reclined Leg Stretches
12. Forward Bend, Supported Bridge & Bent 34. Forward Fold & Corpse Pose
Knee Hip Swings 35. Low Flying Snake & Side Lying
13. Bent Knee Hip Swings con’d & Waterfall Forward Fold
14. Legs up the Silk
15. Supported Childs Pose & Supported Side
Bend with Bent Knees & Straight Legs
16. Childs Pose & Childs Pose - Upper Body
Swings
17. Supported Reclined Hero’s Pose
18. Heart Opener & Neck Traction
19. Hanumanasana - Supported Splits &
Janu Shirshasana & Parivrtta
20. Supported Half Straddle from Forearms,
Supported Sleeping Pigeon & Quad
Stretch - King Pigeon
21. Supported Corpse Pose & Reclined
Spinal Twist
22. Tortoise
23. Supported Bridge & Supported Straddle
24. Reclined Quad Stretch & Fire Log Pose -
Agnistambhasana
25. Revers Legs Up the Silk

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 Contraindications

❖ Always be sure to connect with every student about their past and present injuries and or
any health conditions.
❖ Glaucoma: (No Inversions) Students suffering from glaucoma are advised not to invert
due to an increase in blood pressure to the head and eyeballs.
❖ Hypertension: (No Inversions) Student would need to be careful with compression.
❖ Congestive Heart Failure: (No Inversions) Student would benefit from a Pranayama or
restorative-based Aerial Yoga class.
❖ Carotid Artery Stenosis: (No Inversions) Student would benefit from a Pranayama or
restorative-based Aerial Yoga class.
❖ Hernia or Spinal Injury: Unless cleared by doctor.
❖ Persons receiving anticoagulants or aspirin therapy: (No Aerial) This is a bleeding
disorder. Student bruises very easily.
❖ History of stroke or heart conditions: (No Aerial)
❖ Pregnancy beyond the 1st trimester: (No Aerial) Unless the instructor is a certified pre-
natal yoga instructor and student is cleared by doctor.
❖ Excess weight: (Suggest No Inversions) Careful with inversions. Excess weight can be too
stressful on the joints when inverting.
❖ Epilepsy: (No Aerial)
❖ Inner ear problems: (Careful with any balancing postures and inversions) May have
balance issues.
❖ Recent surgery: (No Aerial) Until cleared by doctor.
❖ Artificial or re-surfaced hips: May have very little to no range of motion in the hip joint.
It would help to set the hammock lower to the ground when working with leg
stretches.
❖ Head cold, flu or sinusitis: (No Aerial)
❖ Disc Herniation: Unless cleared by doctor
❖ Botox (No Aerial within the first 24 hours) Until cleared by doctor.

As with any movement or exercise program, it is advisable to check with your doctor before
participating in Aerial Yoga and inversion activities, especially if one has any of the conditions
listed under the contraindications. There is real danger and the possibility of real injuries in
executing the movements described in this book. The authors, instructors, and all persons
involved in the making of this manual do not accept responsibility for any injuries, including
catastrophic injuries or death, to any person as a result of participation in the activities
described in this manual. Participation in and use of this teacher training manual constitutes
agreement to this effect.

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 The
Knowing, Knower, Known, as One!
Tranquilled, unbroken thrill, eternally living, ever-new
peace!

Samadhi
Enjoyable beyond imagination of expectancy, samadhi
bliss!
Not an unconscious state

Experience Or mental chloroform without willful return,

Samadhi but extends my conscious realm
Beyond limits of the mortal frame
To farthest boundary of eternity
Where I, the Cosmic Sea,
Watch the little ego floating in Me.
The sparrow, each grain of sand, fall not without My
sight.
All space floats like an iceberg in My mental sea.
Colossal Container, I, of all things made.
By deeper, longer, thirsty, guru-given meditation
Comes this celestial samadhi.
Mobile murmurs of atoms are heard,
The dark earth, mountains, vales, lo! molten liquid!
Flowing seas change into vapors of nebulae!
Aum blows upon vapors, opening wondrously their
veils,
Oceans stand revealed, shining electrons,
Till, at last sound of the cosmic drum,
Vanish the grosser lights into eternal rays
Of all-pervading bliss.
From joy I came, for joy I live, in sacred joy I melt.
Ocean of mind, I drink all creation’s waves.
Four veils of solid, liquid, vapor, light,
Lift aright.
Myself, in everything, enters the Great Myself.
Gone forever, fitful, flickering shadows of mortal
memory.
Spotless is my mental sky, below, ahead, and high
above.
Eternity and I, one united ray.
A tiny bubble of laughter, I
Am become the Sea of Mirth Itself.

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 Setting the Hammock Height
The Silk should be set about 1-2 feet off of the ground.
The higher the silk is set off the ground, the deeper the stretch. In a class or workshop, set half the silks at 1’ and
the other half at 2’. This offer different levels of flexibility.
For students with more flexibility, set the silk a little higher to offer a deep stretch and release into certain poses.
For students with limited flexibility, set the silk a little lower to make certain postures more accessible and
comfortable.

Suggested Props
2 Blocks
Yoga Blanket
Yoga Strap
Yoga Bolster
Eye Pillow - If desired

Hammock Inspecting:
• Before and after each use, visually inspect each rig to make sure that all carabiners are locked and properly
seated and not side loaded on the gate.
• Untie the knots in the fabric and visually inspect for any holes. Although the knot will be very tight, only use
your hands to untie the knots. Do not use pliers, screwdrivers, or any other tools, as you may inadvertently tear
the fabric, which then renders it useless for aerial yoga hammock use. We strongly recommend retiring any
fabric that has any holes whatsoever.
• We recommend that students do not wear any jewelry, zippers, snaps or anything metal that can potentially cut
or tear the fabric. Wedding rings can be covered with athletic tape or make a small fabric cover. It will increase
the life of your fabric.

Hammock Washing:
100% nylon tricot is machine washable warm, tumble dry on low setting, or hang dry, being careful that fabric
does not snag or get caught on the washer or dryer. No bleach.

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About Essential Oils
Essential oils are great to diffuse in a diffuser during any Restorative Aerial Yoga class. They help to
keep the room clear or bacterias and help to create a more calming atmosphere.
Please use only a 100% Therapeutic grade essential oils.

Suggested oils
❖ Lavender
❖ Lemon
❖ Peppermint
❖ Valor
❖ Pan Away
❖ Thieves

3 Ways to Use Essential Oils with Aerial Yoga

❖ Diffuse in the room.
❖ Inhale Directly.
❖ Topical Application.

NOTES:

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Seated Meditation
❖ Begin seated, straddling the fabric.
❖ Grab equal handfuls of silk, sit into the silk,
and spread it out to support under your knees
and sit into the fabric.
❖ Slide the silk from under one knee to support
under your heal. Do the same to the other side.

Asana Benefits: This pose is a great way to begin

or end any class, perfect for an opening or
closing meditation.

Ujjayi Pranayama - The victorious

breath
❖ Inhale deeply through your nostrils, for 6-8
counts.
❖ Exhale deeply through your nostrils, closing
off the back of your throat making a long
HHHHAAAAAA sound, while keeping the
mouth closed.
❖ Repeat

Asana Benefits:
❖ Helps circulate blood flow through the body.
❖ Helps prepare the body and the mind to
receive the practice.

Set Intention:
❖ Setting a positive affirmation can be a helpful
tool to set the intension for the class and your
students.

Suggested Mantra: Gayatri

Gayatri Mantra (GUY-ah-tree) is one of the most
known and beneficial of the ancient Sanskrit
mantras. Gayatri is a mantra of physical,
emotional, and mental healing, purifying the
subtle karma's, protection from the onslaught of
obstacles, and of spiritual awakening or Self-
realization.

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Revolving Head to Knee Pose Parivrtta-
Janu Shirshasana
❖ From Seated Meditation, extend one leg out to
a half straddle.
❖ Inhale, extend both arms up lengthening your
spine.
❖ Exhale, reach both arms over to the extended
leg, stacking your shoulders and allowing your
side body to lengthen.
❖ Direct your breath into your extended side of
the ribcage, as you inhale feel the stretch.

Asana Benefits:
❖ This pose will open the side body, especially
the intercostals, quadrates lumborum, and the
top of the hip area.

Revolving Seated Angle Pose -

Parivrtta Upavishta Konasana
❖ Begin with both legs wide into a full Straddle
position.
❖ Inhale, lengthen your spine.
❖ Exhale, take a side stretch toward one foot.
❖ Keep the shoulders stacked and direct your
breath into your opposite side ribcage.
❖ On your inhale feel the ribcage area expand
and the intercostals stretch, on your exhale
move deeper into the pose.
Asana Benefits: Lengthens and opens the side
body.

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Bound Angle Pose - Baddha Konasana
❖ From the Squat position, take both feet and
place them in the center of the silk with the
feet bottoms together.
❖ Bring your hands into Añjali Mudrā or a
prayer position.
❖ Allow the shoulders to relax down the back,
and lengthen the spine.
❖ Allow the fabric to offer a stretch into your
hips and lower back.
❖ Optional: To intensify this pose, wrap both
arms around the silk and grab
opposite elbows, softly hug the
fabric towards your chest.
❖ You can actually use the fabric here
to offer extra support for your head
and to release the posterior cervicle
spine. Allow your forehead to rest
on the fabric.

Asana Benefits
❖ Stretches the inner thighs, groins,

and knees.
❖ Soothes menstrual discomfort and

sciatica.
❖ Stimulates abdominal organs, ovaries

and prostate gland, bladder, and

kidneys.

Contraindications:
❖ Please note that this pose can be very intense

for anyone that struggles with a lot of

tension in their hips and groin area. Also
may not be suitable for anyone suffering
from knee pain or injury.

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Seated Forward Fold - Pachimotanasana
❖ Beginning in Baddha Konasana - Bound Angle
Pose see pg. 10
❖ Straighten both legs up the fabric keeping both
legs together.
❖ Flex both feet extending your heals towards
the ceiling.
❖ Option 1 - Reach up and take hold of your toes
with your pointer and middle finger “peace
fingers”. Bow your head forward and allow
your spine to round, bringing your chin
towards your chest.
❖ Option 2 - Point your toes and reach both
hands around the fabric grabbing your heals.
Softly hug your legs towards your chest,
round your spine and tuck your chin.

Asana Benefits: Stretches the spine, shoulders,

hamstrings.

Please note that if this pose is to intense then

soften your knees allowing your knees to bend
slightly to release some of the intensity of this
pose.

One Leg Stack - Figure 4

❖ Coming from Pachimotanasana - Seated
Forward Fold.
❖ Stack one ankle above your same side knee.
❖ Reach up with both hands and grab your
extend heal.
❖ Inhale lengthen your spine, exhale draw your
chest to your legs.
❖ Work to get the extended leg straight, but
make sure not to hyper-extend the knee.

Asana Benefits
❖ Releases tension in the hamstring of the

extended leg.
❖ Offers a deep stretch into the hip of the bent

knee side.

Asana Assist: Come onto your knees behind the

student. Reach around and grab at their heels.
Gently hug, shortening the space between their
chest and legs.

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Forward Bend
❖ From bucket seat with your feet hip distance
apart and rooted into the ground.
❖ Drop both arms back behind you
❖ Round your spine, bowing your forehead to
your knees.
Asana Benefits: This is a great counter stretch
and grounding pose.

Supported Bridge
❖ From bucket seat, take both hands to the back
edge of the silk. Push the back edge of the silk
down your back to lineup across your sacrum.
❖ With both hands holding onto the silk, begin to
lay back bringing your upper back to the
ground.
❖ Optional: Bind the hands together under the
back and roll the shoulders under the back to
create a deep shoulder opener.

Props:
❖ If this is to intense of a backbend or your
having troubles getting the upper back to the
ground, then use a bolster or blocks under
your neck and shoulders to elevate the upper
body in this pose.
❖ This pose can be to intense for some, try
offering a blanket in-between the hips and
fabric. This will soften the feeling of the fabric
across the sacrum.

Asana Benefits: Stretches and Decompresses the

lumber spine.

Note: Make sure that your thumbs are on the

inside and your fingers are on the outside of the
fabric. That way when you lean back, your
fingers wont get stuck in-between the fabric and
your body.

Bent Knee Hip Swings

❖ From Supported Bridge see pg.12, bend both
knees towards your chest.
❖ Begin to sway the hips from one side to the
other, finding a slow rhythm.

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Bent Knee Hip Swings Con’d
❖ Actively press the palms and the back of the
shoulders down into the ground.
❖ Do this massage for a couple minutes, when
your finished bring the hips back to a neutral
position.
❖ Bring both hands onto the fabric and slowly
pull yourself up to Bucket Seat.
❖ From Bucket Seat, bow forward, rounding
the spine and find Forward Bend to offer a
counter stretch.
❖ Rest there for a minute or two before moving
on to your next posture.

Asana Benefits: This is a great way to clear and

release any tension in the hips and low back.

Waterfall
❖ Same instructions as Supported Bridge Pose.
❖ Spread the fabric out to support from your
sacrum to your heels taking both legs
straight.

Props:
❖ This pose can be to intense for some, try
offering a blanket in-between the hips and
fabric. This will soften the feeling of the
fabric across the sacrum.

Asana Benefits: Stretches and Decompresses

the lumber spine.

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Legs up the Silk
❖ Beginning in Waterfall see pg. 13
❖ Take both legs wide into a straddle
position.
❖ Wrap your feet around the outside of the
silk and hook you feet.
❖ Optional - To remain with the knees bent
or you can begin to straighten both legs
intensifying the pose.

Props:
❖ If this is to intense of a backbend or your

having troubles getting the upper back to the

ground, then use a bolster or blocks under
your neck and shoulders to elevate the upper
body in this pose.
❖ This pose can be to intense for some, try

offering a blanket in-between the hips and

fabric. This will soften the feeling of the fabric
across the sacrum.

Asana Benefits:
❖ It reduces edema in the legs and feet.
❖ It relieves tired leg muscles.
❖ It gives you all the benefits of inversion,

without the effort.

❖ It is super calming for the nervous system.

NOTES:

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Active Supported Childs Pose
❖ Spread the fabric open to support your torso.
❖ With your knees together, bow forward and
extend your arms fully.
❖ Actively press your hands down into the
ground and your sit bones towards your heels.
❖ Isometrically work the hands and the hips
away from each other.

Asana Benefits: Lengthens the spine.

Passive Supported Child Pose

❖ From Active Supported Childs Pose, take
your arms alongside your body with your
palms facing up.
❖ Round through your spine and take your
forehead down to either the ground, a block, or
a blanket.

Asana Benefits: Creates flexibility in the spine,

and has a calming effect on the mind.

Supported Side Bend with Bent

Knees & Straight Legs
❖ From Active Supported Childs Pose, begin to
sit on to one hip and slowly roll over to align
and stack both shoulders and hips.
❖ Extend arms up over head, use the bottom arm
as a pillow to offer support for the head.

Variations:
Supported Side Bend with Straight Legs

Props:
❖ Use a blanket in-between your chest and the
silk to offer extra cushion.
❖ If the hands don’t connect, then use a block in-
between the hands.

Asana Benefits: Opens the ribcage and side body.

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Childs Pose - Shoulder Stretch
❖ Begin in a kneeling pose with your knees set
as wide as your mat with your big toes
touching.
❖ Using a Wrist Wrap, extend arms forward and
take your sit bones back toward your heels.

Props:
❖ For anyone with sensitive knees, place a
blanket to offer as a cushion under both knees.

Asana Benefits:
❖ Relieves shoulder tension and stretches
pectoral muscles.
❖ Hip Opener.

Childs Pose - Upper Body Swings

❖ Continuing from Child’s Pose, interlace your
fingers creating a tighter hold on the fabric.
❖ Optional with the knees either together or
apart for this pose.
❖ Engage the abdominal muscles, drawing the
navel towards the spine.
❖ Begin to sway side to side moving with the
breath.
❖ As you move, keep the arms extended and the
chest working towards the floor.

Props:
❖ Same as the Child’s Pose - Shoulder Stretch

Asana Benefits:
❖ Brings blood flow into the upper body while
massaging the spine.
❖ Stretches the side body.

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Supported Reclined Hero Pose - Supta
Virasana
❖ Beginning in a kneeling pose with your knees
hip distance apart.
❖ Place the silk like a rope across the middle of
the back, just below the shoulder blades.
❖ Begin to lean back slowly bringing the
shoulders and head to either a bolster or the
floor.

Variations & Props:

❖ Use a blanket over the silk to make this pose

more comfortable across your mid-back.

❖ Sit on the bolster to elevate the hips, this is

great for anyone struggling with a lot of

tightness in their quadriceps or that have knee
problems.
❖ Use a block for anyone that their head doesn't

reach the bolster or floor.

❖ If working with both knees bent then try

working with one leg at a time. Taking the

opposite leg either straight or bent.

Asana Benefits:
❖ Opens the heart, offers a deep massage into the

mid-back.
❖ Releases the shoulders and works flexibility in

the spine.
❖ Stretches and lengthens the quadriceps.

Suggested Essential Oil:

These oils are meant to balance the Heart Chakra.
❖ Lemon
❖ Bergamot
❖ Geranium

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Heart Opener & With Props
❖ Coming from Supported Reclined Hero’s pose,
extend both legs straight.

Props:
❖ If there is to much tension into the low back

then slide a bolster to support under both

knees.
❖ If the sensation of the fabric across the mid-

back it to intense then offer a blanket to soften

the sensation.
❖ Make sure that the head remains in a neutral

position, if the head is to far stretched back

then it may cause stress in the neck and
possible dizziness. Offer a block or blanket to
elevate the head bringing it to a more neutral
position.

Asana Benefits:
❖ Deep heart and chest opener.
❖ Massages the mid-back offers a slight

backbend to open the spine.

Suggested Essential Oil:

❖ Peppermint - Purifying & stimulating to
the conscious mind. Helps to clear sinuses
and can be used as a topical pain reliever.
❖ Inhale directly or apply topically to the
back of the neck.

Neck Traction
❖ Begin seated with the fabric begin you.
❖ Open the fabric and place under your head,
make sure that your ears on in the inside of the
hammock.
❖ Lay back coming onto your back.
❖ Allow your head to release into the fabric
offering a traction into the posterior cervicle
spine.
❖ Make sure that the face and jaw remains
relaxed.

Asana Benefits: Releases compression in the back

area of the neck.

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Supported Splits - Hanumanasana
❖ Begin in a kneeling position with the fabric
hanging in front of you.
❖ Place one foot on the loop of the fabric and
reach up grabbing the silk with both hands.
❖ Make sure both arms are straight and the
shoulders are down away from the ears.
❖ Begin to shift your weight forward coming into
the stretch.
❖ To deepen the stretch move towards the front
of your mat towards the fabric and to loosen
the stretch move back.
❖ Be sure not to lock the extended knee.

Props:
❖ This may be to much weight for some on the

grounded knee, in this case please use a

blanket under the knee to offer extra support.

Asana Benefits: Stretches the though muscles

and deeply opens the hip flexors.

Janu Shirshasana - Intense Version-

❖ Begin seated with one leg inside the hammock
with the leg straight.
❖ Inhale - lengthen your spine, exhale- reach
both hands towards the foot on your extended
leg.
❖ Optional to either press the fabric away with
the toes pointed or rest the arms to the ground
with the foot flexed.
Parivrtta Version
❖ Keep the shoulders stacked and the top
shoulder working back to deepen the stretch.
❖ Direct your breath into the side body.

Asana Benefits:
❖ Janu Shirshasana - Open the hip, release the

hamstrings and spine.

❖ Parivrtta Version - This pose will open the side

body, especially the intercostals, quadrates

lumborum, and the top of the hip area.

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Supported Half Straddle from
Forearms
❖ Coming from Parivrtta- Janu Shirshasana -
Intense Version- see pg. 19
❖ Reach both hands out in front of you and lower
yourself down to your forearms.
❖ Keep the extended leg straight and working
out to the side.
❖ Push the sit bones towards the ground.

Asana Benefits: Offers as a light hip opener, and

stretched the inner thigh muscles.

Supported Sleeping Pigeon

❖ Begin in a table top position with the fabric
behind you.
❖ Place one foot into the fabric and straighten
that leg.
❖ Bend your free leg and slide the foot out to the
side, ideally lining the heal and knee of the
bent leg.
❖ Optional to work from your forearms or
bowing forward into the full expression of this
pose.

Asana Benefits:
❖ Increases external range of motion of femur in

hip socket.
❖ Lengthens hip flexors.

Quad Stretch - King Pigeon

❖ Coming from Supported Sleeping Pigeon pose.
❖ Bend your back leg reaching both hands to
grab ahold of the fabric.
❖ Flex your foot and actively push your foot into
the fabric as you pull the fabric forward.
❖ Be sure to keep the shoulders relaxed in this
pose.

Asana Benefits:
❖ Stretches the thighs, groin and psoas,

abdomen, chest and shoulders, and neck

❖ Stimulates the abdominal organs

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Supported Corpse Pose
❖ Begin laying on your back, take both legs
into the fabric with the fabric supporting
under your ankles.
❖ Relax your body and allow the weight of
your legs to release into the fabric.

Variations:
❖ Optional to wrap the legs around the fabric,

creating a ankle lock.

Asana Benefits:
❖ Calms the nervous system.
❖ Improves blood circulation in legs.

Reclined Spinal Twist

❖ Coming from Supported Corpse Pose,
release one leg outside of the silk.
❖ Bend the knee and take your knee across
your body.
❖ Take your opposite hand from the leg you
are using and place it on top of your knee,
applying some pressure.
❖ Extend your free arm out to the side with the
palm facing the floor.
❖ Set your “Drishti” your gaze opposite from
the leg you are using.
❖ Optional: Extend the bent knee to intensify
the twist and the stretch.

Asana Benefits:
❖ Helps Release the Lower Back.
❖ Opens Tight Shoulders.
❖ Elongates the Supporting Spinal Muscles.
❖ Improves Digestion

Asana Assists: Place one hand on both feet,

gently press both legs in opposite directions.

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Supta Baddha Konasana
❖ Begin laying on your back, take both feet to
wrap around the fabric coming into a ankle
lock.
❖ Bend both knees out to the side and bring our
feet bottoms together.
❖ Release the weight of the legs down towards
the ground.

Asana Benefits: Opens the hips and helps to

calm the mind.

Supported Corpse Pose - Ankle Lock

❖ Begin laying on your back, take both legs
through the fabric and hook the fabric around
the ankles coming into a ankle lock.
❖ Extend both legs out straight.
❖ Release the weight of the legs fully.

Asana Benefits:
❖ Helps to reduce swelling and edema in the

legs.
❖ It also helps to calm and harmonize the

nervous system.

Assisted Plow
❖ Progressing from the Supported Corpse Pose,
press both arms firmly into the ground and
pull your lower belly in towards the spine.
❖ Lift the hips and extend your feet past your
head and towards the ground.

Asana Benefits:
❖ Stimulates the abdominal organs and the

thyroid gland.
❖ Stretches the shoulders and spine.

Variations:
❖ Bend your knees and flex your feet. Pull your

knees towards your chest.

PHOTOS CREDIT TO DENISE YAGER COPYRIGHT JANUARY 2016 21 OF 35

Tortoise Pose
❖ Begin seated with the fabric in front of you.
❖ Take both feet inside of the loop of the hammock.
❖ Bring both feet bottoms together and allow your
knees to bend out to the sides.
❖ Work to pull your heels towards the ground and
the knees to fall open.
❖ The both arms around the legs to grab ahold of
the feet.
❖ Gently pull the heels in and allow your spine to
round.
❖ Bring your chin into your chest and pull your
elbows towards the ground.

Variations:
❖ Take both arms inside the space between the legs,

working the arms under the knees and the hands

to the ground alongside your hips with the palms
facing up.
❖ Progressing further, work your hands together

creating a bind behind your back.

❖ Not shown - moving even further, you could

come into Supported Supra Kurmasana with the

feet behind the head.

Asana Benefits: This posture helps to open the hips

and relieve tension in the spine.

PHOTOS CREDIT TO DENISE YAGER COPYRIGHT JANUARY 2016 22 OF 35

Supported Bridge - Setu Bandhasana
❖ Begin seated with the fabric behind you.
❖ Place the loop of the fabric to lineup with your
sacrum bone.
❖ Hold onto the fabric and lay back, bringing
your shoulders to the ground.
❖ Set your feet hip distance from one another.
❖ Relax your hips into the fabric to create a
opening in the lumbar spine.

Props: Use a blanket in between your hips and

the fabric to offer extra cushion in this pose.

Asana Benefits:
❖ Stretches the chest, neck, spine, and hips.
❖ Stimulates the lungs, thyroid glands, and
abdominal organs.
❖ Reduces backache and headache.

Supported Straddle
❖ Coming from Supported Bridge pose, take both
legs wide into a straddle position.
❖ Optional to either relax your arms alongside
your body or take your hands behind your
knees and lightly pull your legs towards the
ground.

Variations:
Supported Straddle with the Blanket.

Props: Use a blanket in between your hips and

the fabric to offer extra cushion in this pose.

Asana Benefits:
❖ Deeply releases the lower back area.
❖ Opens the groin and hip muscles.
❖ Massages the outer hip muscles

PHOTOS CREDIT TO DENISE YAGER COPYRIGHT JANUARY 2016 23 OF 35

Reclined Quad Stretch
❖ Beginning in Supported Frog, see page 27
❖ Release one leg from the fabric and extend it
straight towards the mat.
❖ Reach towards the foot and place the foot under
you with the top of the foot on the mat.
❖ Allow the bent knee to stretch towards the
ground.

Variations: Keep the one leg straight instead of

bending it. Allow the weight of the leg to offer a
stretch release the extended leg towards the ground.

Asana Benefits: Releases tension in the hip,

quadricep and low back.

Fire Log Pose - Agnistambhasana

❖ Begin seated with the fabric in front of you, place
one foot inside the loop of the hammock.
❖ Bring your other leg parallel to the front of the
mat your your knee bent.
❖ Bend your supported leg allowing the hip to
externally rotate.
❖ Stack your top knee over your bottom foot and
your top foot over your bottom knee.
❖ Hug your top heal towards your opposite hip.
❖ Progressing further, bring both arms out to the
side with the fabric coming behind your
shoulder.
❖ Optional to either just extend the arms out and
pull your heart forward with a straight spine or
come down onto your forearms and round your
spine bringing your chin into your chest.

Asana Benefits:
❖ Opens and stretches the hips.
❖ Stretches the groins and buttocks gently.
❖ Stimulates the abdominal organs.
❖ The rounded spine option releases tension in the

spine,

PHOTOS CREDIT TO DENISE YAGER COPYRIGHT JANUARY 2016 24 OF 35

 Reverse Legs Up the Silk
❖ This is a tricky one to get into.
❖ Coming from laying on your back with both
legs crochet, reach both hands around towards
the opposite side of the mat to come onto your
stomach.
❖ Once there, extend both arms out straight
making sure your hands are no more then
shoulder distance apart.

Variations:
❖ Knee Hook - Progressing further, bend both

knees allowing the fabric to slide behind your

knees. Bring both knees together and your bog
toes to touch.

❖ Low Scorpion - Progressing from the Knee

Hook, come up onto your forearms. Align your
elbows directly under your shoulders. Pull
your chest forward and reach your toes
towards your head.

❖ High Scorpion - Progressing even further,

move from your forearms to come onto your
hands. Make sure to spread your fingers out
wide to distribute the weight into the hands.
The hands should be shoulder distance in the
posture.

Asana Benefits:
❖ All the postures shown help to increase

mobility and flexibility in the spine.

❖ The poses with both arms extended forward

will help to increase shoulder flexibility and

release any tension in the upper back.

PHOTOS CREDIT TO DENISE YAGER COPYRIGHT JANUARY 2016 25 OF 35

 Supported Frog
❖ Coming from Supported Straddle position, take
both feet around the fabric.
❖ Make sure that both feet are turned out and away
from one another.
❖ Relax your hips down towards the ground and
allow your hips to open.

Variations: Supported Frog with the Blanket

Asana Benefits: Tractions open the lumbar spine

and offers a deep opening into the hips and groin.

Knee Hook
❖ From Supported Frog position, take both legs
through the fabric so the fabric comes behind
your knees.
❖ Bend both knees deeply pinching the fabric
behind both knees.
❖ Keep both legs slightly active and release your
pelvis towards the ground.

Variations: Use a blanket in between the hips and

the hammock to soften the squeeze in this pose.

Asana Benefits: Tractions open the lumbar spine.

PHOTOS CREDIT TO DENISE YAGER COPYRIGHT JANUARY 2016 26 OF 35

Variation:
❖ Knee Hook with the Yoga Blanket

This will help to limit the intense sensation of the

fabric across the hips and low back.

Asana Benefits:
❖ Helps promote circulation in both legs.
❖ Releases congestion in the lumbar spine.

Legs Up The Silk

❖ Progressing from the Knee Hook, extend both
legs straight up the fabric.
❖ Hook both feet around the ropes taking the
fabric to the inside arches of the feet.
❖ You will feel so intense squeezing of the fabric
to your legs.
❖ Keeping your legs lightly engaged, begin to
release and allow the hips to fall towards the
ground.
❖ Allow both shoulders to relax into the ground
and both arms to open out to your sides.

Asana Benefits:
❖ Helps to release compression in the lumbar

spine and sacral iliac area.

❖ Helps restless legs.
❖ Drains excess blood and edema in the legs.

Variations:
❖ Legs Up The Silk with the Yoga Blanket

This will help to limit the intense sensation of the

fabric across the hips and low back.

PHOTOS CREDIT TO DENISE YAGER COPYRIGHT JANUARY 2016 27 OF 35

Upward Facing Dog - Ūrdhva mukha
śvānāsana
❖ Start kneeling with the fabric in front of you.
❖ Grab ahold of the fabric and place it in front of
your hip bones.
❖ Holding onto the fabric tightly begin the lean
your weight into the loop.
❖ Take both legs straight with your toes curled
under.
❖ Come into a plank position with the arms, make
sure your hands are lined up under your
shoulders.

Asana Benefits: Apply’s pressure into the hip area,

offering a stretch into the hip flexors and helps to
increase circulation and blood flow to the area.

Hip Traction
❖ Progressing from Assisted Plank Pose, take both
feet wide coming into a straddle position.
❖ Make sure both feet are parallel and trees are
pointing to the front.

Variations:
❖ Extend both arms straight out in front of you,

working to lower your chest to the ground. This

will offer a deeper opening into the chest and
shoulders. It will also help to increase to sensation
of the fabric on your hips.
❖ Child Pose - Bend both knees and bring your big

toes together. You may need to offer a blanket or

some extra cushion for the knees in this posture.

Asana Benefits: Both poses help to traction the hips

and pelvis, this will offer some release for anyone
suffering with low back pain or tightness.

PHOTOS CREDIT TO DENISE YAGER COPYRIGHT JANUARY 2016 28 OF 35

Forearm Plank - Makara Adho Mukha
Svanasana
❖ Take the silk and spread it open to support
from the top of the chest to half way down the
thigh.
❖ Extend both legs straight and curl the toes
under.
❖ Come down onto the forearms, aligning the
elbows under the shoulders.
❖ Press action out through the heels and lift the
knee caps.

Asana Benefits: Stretches the arches of the feet,

calves and hamstrings.

Swan & Flying Swan

❖ Form Forearm Plank, come up onto the hands
and lift the upper body.
❖ Lift the legs off the ground to hover.
❖ Option: Using your hands give yourself a push
and enjoy a swing.

Asana Benefits: Strengthens the lower back, legs,

core and arms.

Low Flying Bow - Low Flying Dhanurasana

❖ Beginning in either Forearm Plank or Swan,
reach one hand back behind you and grab the
outside edge of the foot.
❖ Actively press the foot into the hands to create
a lift and opening into the shoulder and chest.
❖ If its ok to continue on, do the same thing on
the other side coming into the full expression
of the posture.

Caution:
This posture is not recommended for anyone
with serious low back injuries.

Asana Benefits:
❖ Chest opener.
❖ Works the flexibility in the back.

PHOTOS CREDIT TO DENISE YAGER COPYRIGHT JANUARY 2016 29 OF 35

Cobra Pose - Bhujangasana
❖ Dive into the silk. Begin with the fabric in front of
you, find the edge of the fabric that is closest to you.
❖ Fan the fabric open and step one knee into the
hammock.
❖ Reach both hands through the silk and grab the
front edge with both hands.
❖ Extend your arms forward and begin to lean
forward while you straighten your bent knee.
❖ You’ll end up laying on your belly.
❖ Take both arms through the fabric so that the fabric
lines up behind your shoulders.
❖ Bring the forearms to the ground lining up your
shoulders directly over your elbows.
❖ Make sure that your arms are no wider then
shoulder distance apart and your palms are flat on
the ground.
❖ Using your arms begin to draw your chest forward
and your shoulders back and down away from the
ears.
❖ Lift up through the crown of your head and keep
the gaze forward.

Asana Benefits: Offers a slight backbend and

stretches the lower back.

Upward Facing Dog - Hammock

Version
❖ Advancing from Cobra Pose, extend both arms
straight lifting the upper body higher.
❖ Keep the body engaged and active.

Asana Benefits:
❖ This pose will offer deeper flexibility work
into the low back.
❖ It will also work to strengthen the arms.

PHOTOS CREDIT TO DENISE YAGER COPYRIGHT JANUARY 2016 30 OF 35

Puppy Pose - Heart Opener
❖ Begin kneeling facing the fabric.
❖ Step one knee into the fabric and lean forward
to bring your other leg in as well.
❖ Make sure that the fabric supports you from
your hips bones to your ankles.
❖ Stretch both arms forward taking your hands a
little wider then shoulder distance.
❖ Lift your hips towards the ceiling while you
softly bend your knees.
❖ Optional to rest either your forehead or chin on
the floor.
❖ This pose may be to intense for anyone
suffering from neck pain, injury or tightness.

Asana Benefits:
❖ Deep opening into the shoulder girdle.
❖ Opens the chest and stretches the pectoralis

muscles.
❖ Offers a slight back bend opening the lower

part of the spine.

Shoulder Opener
❖ Begin laying on your back with one leg in the
fabric. Make sure the entire leg is being
supported.
❖ Slowly roll onto your belly.
❖ Extend one arm out to your side taking it
straight and inline with your shoulder.
❖ Pressing down with your other arm, lift your
free leg and step it behind you taking the foot
to the floor behind your supported leg.
❖ Work to roll back creating a twist in the spine
and stretch the shoulder.

Asana Benefits:
❖ Opens the shoulder and stretches the pectoralis

muscles.
❖ The twist stretches the spine and massages the

internal organs.

Variations:
❖ Shoulder Opener with top arm extended - This

will create a deeper stretch into the side body.

PHOTOS CREDIT TO DENISE YAGER COPYRIGHT JANUARY 2016 31 OF 35

Low Flying Butterfly
❖ Begin seated in the fabric with the fabric
supporting you under your hips to your heals.
❖ Beginning with the legs straight out in front of
you, bend your knees and bring your feet
bottoms together.
❖ Take both arms through the opening in the silk
bringing the front edge of the fabric to your
underarms.
❖ Interlace your fingers and cup your heals with
your hands. Work on hugging the heals
towards you as you bow the chest and head
forward.
❖ Also allow the knees to release out towards the
sides of your body creating a deeper opening
in the hips and groin.
❖ Allow the head to fall down towards the feet.

Asana Benefits:
❖ Deeply releases into the hips and groin area.
❖ Stretches and lengthens the spine.
❖ Stretches the muscle attachments in the knees.

Low Flying Butterfly with Twist

❖ Beginning in Low Flying Butterfly, take one
hand to the ground.
❖ Working on your inhalation, lift your free arm
towards the ceiling and behind you extending
the arm straight.
❖ Optional to keep the head in a neutral position
or lift your gaze and stretch the neck.

Asana Benefits:
❖ Opens the shoulder and stretches the pectoralis

muscles in the chest.

❖ The twist will help to create more flexibility in

the spine and also the intercostals in the side

body area.

Cautions:
Both of these poses may be to intense for anyone
suffering with problems or injury in the knees.

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 Reclined Leg Stretches
❖ Begin laying on your back being supported by
the fabric from your head to your heals.
❖ Bend one knee hugging your knee towards
your chest.
❖ Interlace your fingers below your knee and
create some compression into that hip flexor.
❖ From there extend that leg towards the ceiling
and either grab behind your knee or at your
foot.
❖ Work on hugging the legs towards your chest
lengthening both legs away from one another.
❖ Keep your head relaxed and supported by the
fabric.
❖ Make sure not to over engage into the
shoulders, keep the shoulders working down
into the fabric and away from the ears.

Asana Benefits:
❖ Stretches and lengthens the hamstrings and the

muscles in the lower back.

❖ Massages and brings blood flow into the hip

flexor area.

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Low Flying Snake
❖ Begin laying on your back supported in the
hammock from your head to your toes.
❖ Extend both arms over head stretching your
body long.
❖ Roll over onto your side, stacking your hips
and shoulders.
❖ Moving with your breath, inhale extend your
arms and legs back creating a backbend.
❖ On your exhale take both your arms and legs
forward coming into a side laying forward fold
position.
❖ Repeat as desired.
❖ This is a great way to either begin the practice
to warm up the body or to end the practice to
prepare the body for final relaxation.

Asana Benefits:
❖ Massages and stretches the entire body,
especially the spine.

Side Lying Forward Fold

❖ Coming from side lying in the fabric, stretch
your hands and feet forward.
❖ Grab ahold of either your toes, feet, or the
fabric.
❖ Work on hugging both legs towards your chest
while you flex out through your feet.
❖ Allow your spine to round and bring your chin
into your chest.

Asana Benefits:
❖ Stretches the hamstrings, calves, hips and
spine.
❖ Stimulates the liver and kidneys.

PHOTOS CREDIT TO DENISE YAGER COPYRIGHT JANUARY 2016 34 OF 35

Forward Fold
❖ Begin seated in the fabric with your legs
extended out in front of you.
❖ Make sure that the fabric is supporting under
your heels.
❖ Working with your inhale lengthen your spine
first and reach both arms towards the ceiling.
❖ Draw your navel towards your spine and
extend forward reaching your fingers towards
your toes.
❖ Optional to either work more active or passive
in this pose. Active version - reach your chest
towards your thighs and your chin towards
your toes. Passive version - Allow your spine
to round and bring your chin into your chest.

Asana Benefits:
❖ Stretches the hamstrings.
❖ Lengthens the spine.

Corpose Pose - Savasana

❖ Begin in a Bucket Seat, extend your legs and
slide the fabric to support all the way past your
heels.
❖ Take both hands to the back edge of the silk
and open it up as you lay back so that your
entire body is supported with the silk under
your head.
❖ Optional to either cross your arms over your
chest, arms alongside the body or connect your
palms together and take both arms past your
head bending your elbows.

Asana Benefits:
❖ Calms the brain and helps relieve stress and

mild depression.
❖ Relaxes the body
❖ Reduces headache, fatigue, and insomnia
❖ Helps to lower blood pressure

Suggested Essential Oil:

❖ Lavender - Calming, relaxing & balancing both

the physical and emotional body.

❖ Inhale directly or apply topically to the heart

chakra or third eye.

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