Once upon a time, I was a beginner Aerialist just like many of you—

When I first ventured into the world of aerial arts, I was in awe of the fluidity and strength that seemed to come so naturally to seasoned performers. But as I wrapped my hands around the silks for the first time, I quickly realized there was a missing piece in my practice—flexibility.

In those early days, I struggled with poses that required deep splits, open shoulders, and a supple spine. My body felt stiff, my movements were restricted, and I knew that if I wanted to flow through the air, I needed to develop more flexibility.

I also knew I didn’t have to do it alone.

Instead of pushing myself to the point of frustration, I turned to props as my allies. Yoga blocks became my go-to for supported splits, allowing me to ease into the stretch without straining. Bolsters helped me explore deeper backbends, giving me the support I needed to open up my chest and shoulders safely. And straps became my best friend for those tricky hamstring stretches, helping me gradually increase my range of motion.

With these props by my side, flexibility training became less about forcing my body and more about guiding it. I started each session with gentle stretches, using blocks to support my hands as I folded forward, or a strap to assist in reaching my feet in a seated stretch. Little by little, my body responded, opening up in ways I hadn’t thought possible.

As my flexibility grew, so did my confidence in the air. My transitions became smoother, my splits more pronounced, and my backbends more controlled. Props not only helped me reach these milestones, but they also taught me the importance of patience, alignment, and support in my practice.

Yoga Blocks: Your Best Friend in Flexibility

• Heart Openers: Wedge a block lengthwise along the spine and between the blades to gently unlock tightness in chest, shoulders and ribs.
• Support in Standing Poses: Use blocks under your hands in poses like Triangle or Half Moon to bring the floor closer to you, maintaining proper alignment while deepening the stretch.
• Seated Forward Folds: Place a block under your forehead in seated forward folds to support your head and neck, allowing you to relax deeper into the pose.
• Bridge Pose: Place a block under your sacrum in Bridge Pose for a supported backbend, which can help open up the chest and stretch the hip flexors.

Pro Tip: Start with the block at its lowest height and gradually increase it as your flexibility improves.

If you’re ready to enhance your flexibility and make your practice more accessible, I highly recommend grabbing a set of these cork yoga blocks. They’re my go-to, and I think you’ll love them too. Check them out here.

Resistance Bands: Dynamic Stretching

• Active Hip Flexor Stretch: kick backs against resistance in table top
• Leg Stretches: Loop a resistance band around your foot and gently pull to stretch the hamstrings, calves, and hip flexors.
• Arm and Shoulder Stretches: Use the bands to stretch and strengthen your shoulders and upper back.
• Dynamic Warm-Ups: Incorporate resistance bands into your warm-up routine to activate muscles and increase range of motion.

Pro Tip: Choose a band with the right level of resistance for your current flexibility level and gradually increase as you progress.

Incorporating these props into your flexibility practice can transform your stretching routine, making it more effective, enjoyable, and safe.

I’ve found resistant bands indispensable for targeting those hard-to-reach muscles and enhancing my overall training. The best part is you can use them for active or passive flexibility. Buy your set of resistance bands here to start seeing results

Yoga Straps: Extend Your Reach

• Hamstring Stretches: Loop the strap around your foot while lying on your back and gently pull your leg towards you. This helps lengthen the hamstrings without straining your back.
• Shoulder Openers: Hold the strap behind your back with both hands and gently pull to open up the shoulders and chest.
• Seated Forward Bend: Use the strap around your feet in a seated forward bend to deepen the stretch without compromising your form.

Pro Tip: Keep the strap taut but avoid pulling too hard, as this can cause strain. Aim for a gentle, sustained stretch.

Yoga straps are a practical tool that can make a real difference in your practice. My favorite is the D-Ring option found here.

Bolsters: Ease into Stretches

They come in various shapes and sizes, ideal for different uses:

• Side Body Stretch: Unlock tension in the rib cage with a gentle compression of body weight over firm bolster
• Supported Backbends: Place a bolster lengthwise under your spine in Savasana or Reclining Bound Angle Pose to gently open the chest and shoulders.
• Hip Openers: Use a bolster under your hips in poses like Pigeon or Butterfly to provide support and ease into the stretch.
• Restorative Poses: Bolsters are perfect for restorative yoga, allowing you to relax completely and let gravity do the work.

Pro Tip: Combine a bolster with a blanket or pillow for extra comfort and support.

My bolster preference is the Standard - you can find it here for purchase

Foam Rollers: Myofascial Release

• IT Band release: rolling here relieves tension and pain in the connective tissues, or fascia, that connect the outside hip to the outer knee
• Calf and Hamstring Release: Roll your calves and hamstrings to release tightness and improve blood flow, preparing your muscles for deeper stretches.
• Back and Shoulders: Use the roller along your spine to release tension in the back and shoulders, enhancing flexibility and mobility.
• Hip Flexors and IT Band: Roll out tight hip flexors and the IT band to improve flexibility and reduce the risk of injury.

Pro Tip: Roll slowly and focus on breathing deeply as you work through tight areas.

It’s made a real difference in my practice - Try it for yourself

Blankets: Additional Support

• For Reclined or seated meditation: This calms the nervous system which mentally relaxes you for aerial practice.
• Seated Poses: Sit on a folded blanket to elevate your hips in seated poses, which helps maintain proper alignment and reduces strain on the lower back.
• Knee Support: Place a blanket under your knees in poses like Tabletop or Low Lunge to provide extra cushioning and comfort.
• Restorative Poses: Use a blanket to cover yourself in restorative poses, creating a sense of warmth and security that aids relaxation.

Pro Tip: Experiment with different folds and thicknesses to find the level of support that works best for you.

Find your blanket options here

Conclusion

Adding props to your aerial practice can be a total game-changer. They offer support where you need it most and help you explore deeper stretches with confidence. If you haven’t already, consider investing in a few key props like blocks, straps, or bolsters. They’re small additions that can make a big difference in your progress and help you reach new heights in your practice. Plus, having your own set of props means you can practice anytime

Xoxo,

Motion Virtues

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