Here's Everything You Need To Know Before Trying Aerial Circus Classes

Until pretty recently, to learn any circus skills you had to be born into a circus family, go to a professional circus school, or literally run away with a bunch of traveling acrobats. But today, recreational classes (for normals like you and me) are becoming available in more and more cities around the world.

I got started when a friend invited me to join her for an "aerial class." I didn't know what "aerial" was, but I quickly discovered it's a ton of fun and a great workout, especially if you're not a gym person (hi).

Just so we get this out of the way: It may sound incredibly obvious, but aerial is ~not~ the kind of workout you can DIY — even if you have previous experience with gymnastics or dance, or were really good at climbing the monkey bars when you were little. I'll get more into that and how to find a good instructor in a sec.

Ready to give it a try? Here's what you need to know to get started safely and find the right aerial class for you.

In an aerial yoga class, you'll do variations on typical yoga poses using a fabric hammock like the ones above. You'll be going upside down, but you'll stay close to the floor while the hammock supports your body weight. (Aerial hammock, where performers use the hammock to do tricks and drops higher off the ground, is a separate circus discipline you can also take classes in.)

Aerial yoga is a great option if you're already a yogi and want to mix up your practice, or you want to try some inversions but you're not thrilled about heights or are worried you won't be strong enough to climb the fabric. But when I refer to "aerial" in this post, I'll be talking about aerial circus classes rather than aerial yoga.

OK, this move is still #goals for me, but I'm about a thousand times stronger than I was before I started taking aerial classes. Five years ago I couldn't do a pull-up. Now I can do at least one without cheating from a dead hang, and a few more on a good day. (My coach, Laura, calls them "the most important exercise on the planet" for aerialists because lifting your own weight is part of so many moves.)

Coming into your first aerial class with a high level of upper body strength — say, from rock climbing or a regular lifting routine — can certainly help you progress faster. But if you feel like your arms are about as strong as limp spaghetti noodles right now, don't worry. Nobody expects you to be super-buff in a beginner class, and your instructor will modify things accordingly.

Full splits look pretty, but you 100% do not need to have them to come to aerial class. (I'm still working on getting mine!) If you can't touch your toes or do a backbend, you can still do aerial. It's all about starting where you are and working toward where you want to be.

That said, regular yoga practice is a good complement to aerial classes if you want to improve your flexibility. Some circus facilities also offer supervised and assisted stretching classes, and even contortion, if you want to get mega-bendy.

Like any kind of exercise, aerial comes with risks, including paralysis and even death. So it's incredibly important to make sure you work with an aerial teacher who knows how to keep you safe. (Also, check in with your doctor first and make sure you're good to start a new exercise program.)

How do you know if you can trust an aerial instructor, school or studio? Ask where they trained and how long they've been teaching, says Adam Woolley, head coach at the Philadelphia School of Circus Arts and safety program manager for the American Circus Educators Association (ACE). Look for someone who has specific experience teaching aerial arts — performing and instructing are two distinct skill sets.

Ask the other students in your class how long they've been coming to this studio or teacher. You want to be with an instructor who's built a real community and has had some returning students for years — it's a testament to their skill and safety, Woolley told BuzzFeed. You can also ask if it's possible to observe a class before signing up to get a sense of the teacher's style.

ACE maintains a directory of organizations that have paid their membership dues. It's a good sign if a place you're considering is on that list, Woolley says, though it's not an endorsement of their safety practices. (It's also not necessarily a red flag if they're not listed, as ACE was only established in 2014 and is still gaining members.)

Not to be a Debbie Downer again, but if the teacher or studio doesn't ask you to sign a waiver on your first day, this is a bad sign. It shows they're disorganized at the very least, and may even be unaware of the risks of what they're teaching.

“It shouldn’t be that different than your experience coming to a gym for the first time," Woolley says. Look for a professional website with instructor bios, a well-designed logo, and an organized intake process, he suggests. Expect to be asked about any injuries you have and medications you take.

When you show up for class, you should see mats laid out under the apparatus. (Yoga mats are fine for aerial yoga, but aren't sufficient for aerial circus.) In a beginner class, Woolley recommends that no more than four or five people be in the air at a time, so the instructor can keep a close eye on everyone.

Hanging upside down on a full stomach is no fun, but you'll be working hard, so you don't want to show up feeling weak or hungry. I like to pack a nutrition bar or a banana to munch on if I need it, along with a big bottle of water to drink during and after class. (Read more on what to eat before and after a workout here.)

Even if you work out regularly, aerial classes work muscles most of us don't use every day. Your forearms will ache. Your abs will ache. Your hands will ache. You get the picture. (You'll get used to it!)

That intense next-day soreness is also linked to the fact that you're in the air, doing something totally new, which can spike adrenaline, says Dr. Scherb. "With a little adrenaline helping, you will have the ability to fire your muscles more than normal, and afterwards that can lead to more fatigue than expected," she told BuzzFeed.

Friction from the silks or rope can result in burns on your skin. (They'll heal and peel just like a sunburn.) Pressure from the trapeze bar or lyra can give you bruises. Wearing clothes that cover your skin helps prevent this, but it can be a little jarring, especially if you start taking aerial classes when the weather's nice and you're walking around in shorts and a tank top.

Oh, and your hands might get pretty callused from gripping the apparatus, especially if you get really excited about aerial and sign up for as many classes as you possibly can. (Not that I've done that or anything.)

Even if you are not painfully afraid of heights, this picture probably scares you a little. Or a lot. (I'm looking at it right now, thinking of all the ways a person could fall out of this position, while also knowing I probably have the strength to do it myself if I can work up the nerve.)

You shouldn't be asked to do anything like this in an intro class, but if you continue with aerial, you'll eventually get to something that feels ~scary~ to you. And you'll have to decide whether or not you think you can do it.

You should feel comfortable asking your teacher to explain what's keeping you safe in each move, what to look out for, and what could go wrong. Your body's instinct may be to protect itself, to scream, "DON'T DO THAT!" But if you're being taught by a knowledgable, safety-first instructor, the moments where you feel like you might actually die are controlled, fairly minimal risks.

Pushing the limits of what's "scary" has been a huge, valuable part of my own personal growth over the last few years. For many people I know, it's one of the most rewarding parts of choosing aerial as your main workout.