5 Poses to Try on the Yoga Trapeze

In this post, I talked about my fondness for props in my yoga practice. Though they often have a reputation as being for beginners, this is an inaccurate notion. Yoga props can help you go deeper in your yoga practice. Today’s prop is one of my absolute favorites – a yoga trapeze, and I’ll be sharing 5 poses to try on the yoga trapeze. And keep reading to learn about how you can get one of these for just $1.

Getting upside down in your yoga practice is great for spinal traction, core strengthening, hip opening and much more. Click to see 5 poses to try on the yoga trapeze to help deepen your yoga practice.

Yoga swings have been gaining a lot of attention lately. There are aerial yoga classes popping up everywhere and different types of tools to help you take your yoga practice off the mat. It took me a while to begin using my own trapeze simply because of location constraints.

I live in a really old building and I was super nervous about breaking some part of my apartment but hanging my weight of a swing. Lol. I finally found a doorway that was sturdy enough to try my trapeze and I’ve never looked back. The yoga trapeze brings a different sensation to your yoga asanas.

We spend so much time seating or standing (I’ve talked about how this can be bad for us here and the yoga trapeze helps to counter that by flipping you upside down. With this prop, you get instant spinal traction – a decompression of your spine that helps with spinal health. Spinal traction has been used to treat conditions like pinched nerves, sciatica, herniated discs and so on.

Yoga trapeze is also great for helping you strengthen your core muscles, deepen your backbends passively, open your hips and shoulders and so much more. Ok, enough talking typing, let’s jump right into these 5 poses for you to try on the yoga trapeze.

5 Poses to Try on the Yoga Trapeze

Inverted Goddess

Getting upside down in your yoga practice is great for spinal traction, core strengthening, hip opening and much more. Click to see 5 poses to try on the yoga trapeze to help deepen your yoga practice.

This one is my absolute favorite pose to try. It’s really just you hanging upside down on the yoga trapeze and it feels absolutely glorious on the spine, hips, and shoulders. In this pose, I can literally feel my spine decompressing. Sometimes, I even hear a pop in my spinal column. Try this pose after a long day seating at work. If you work at home, take regular breaks (every hour) to simply hang for about 5 minutes on your yoga trapeze.

Inverted Bow

Getting upside down in your yoga practice is great for spinal traction, core strengthening, hip opening and much more. Click to see 5 poses to try on the yoga trapeze to help deepen your yoga practice.

I’m not sure what it is about this pose, but flipping your bow pose will work your quads like no other! My guess is that in regular bow pose, the mat provides a wider and more stable base for your belly and upper thighs to rest on. It’s easy to depend on that surface and shift weight into your belly. When you’re upside down, your lower back is the only part of your body that’s being supported. Your legs have to work a bit harder to stay bent when you reach back and grab your ankles.

Plank Pose

Getting upside down in your yoga practice is great for spinal traction, core strengthening, hip opening and much more. Click to see 5 poses to try on the yoga trapeze to help deepen your yoga practice.

Ready to work your core and take your plank a little deeper? Then you try plank pose using your yoga trapeze. Placing your toes on the trapeze – which isn’t a very stable surface – forces you to work your core more to keep yourself in position. One thing to note when trying this: it’s harder to keep your hips from dropping because your feet are lifted. You have to be intentional about engaging your core and not letting your hips drop below your belly when practicing plank pose on your yoga trapeze.

Handstand prep

Getting upside down in your yoga practice is great for spinal traction, core strengthening, hip opening and much more. Click to see 5 poses to try on the yoga trapeze to help deepen your yoga practice.

If you’re trying to build core and shoulder strength to work up to a handstand, the yoga trapeze is ab awesome pose to help you with that. From plank pose, begin to shift your hips up and forward until you feel them stacked right above your shoulders. Engage your core and hold this for a few breaths, then return to plank pose. Rest here and repeat handstand prep. Practicing this pose on your yoga trapeze is a safe way for you to get familiar with the sensation of balancing your body weight on your hands and stacking your hips over your shoulders.

Boat Pose

Getting upside down in your yoga practice is great for spinal traction, core strengthening, hip opening and much more. Click to see 5 poses to try on the yoga trapeze to help deepen your yoga practice.

Boat pose is a great pose to strengthen your core, however, it doesn’t just work your core. It works your core, arms, and quads. And if you have tight quads, getting into full boat can be especially hard. You can modify this pose by balancing your feet on the yoga trapeze. Doing this takes some of the strain off your quads and allows you to focus on strengthening your core. You can also work your way into doing this without the trapeze by modifying how much of your leg weight you rest on the trapeze. The more weight you put on the trapeze, the less work your legs do in this pose. But remember that you want to be strengthening your whole body with your yoga practice. So, work on lifting your legs off the trapeze for a few seconds and rest it back on the trapeze. Alternate between those 2 movements as you practice boat pose.

There you have it, 5 poses to try on the yoga trapeze!

Now you might be wondering how you’re meant to practice these poses without a yoga trapeze. Well, you can try the yoga trapeze for just $1 for 30 days from YogaBody! Seriously, no strings attached! You start by paying just $1 today for the yoga trapeze and if you like it as much as I do, it’s $99 after the 30-day period.

Click here to read more about how you can get your hands on one of these.

But before you leave, let’s chat! Do you have a trapeze, or have you tried aerial yoga? What are your thoughts? Leave a comment below!

Disclaimer – Though I received the yoga trapeze for free to review, all thoughts and words in this post are 100% my own. My goal is to always share tips and tools that help you grow in your own yoga practice.

Getting upside down in your yoga practice is great for spinal traction, core strengthening, hip opening and much more. Click to see 5 poses to try on the yoga trapeze to help deepen your yoga practice.

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