--- title: "Aerial Yoga Strength & Flow Classes in Mumbai" description: "Join our small group aerial yoga classes in Mumbai. Build core strength and improve flexibility with our strength and flow workouts in Marol and Powai." canonical: https://mytribe.in/everydayyogawithtara/aerial-fitness/building-strength-flow last_updated: 2025-08-20 --- # Building Strength & Flow: Aerial Yoga Workouts Tribe Verified · Small group classes in Marol & Powai By [Tara Menezes](https://mytribe.in/everydayyogawithtara) · Studio sessions in Marol & Powai; Travels across Mumbai Metropolitan Area · ₹1,100 Per Session (estimate) Part of [Aerial Fitness](https://mytribe.in/everydayyogawithtara/aerial-fitness). [View full gallery](https://mytribe.in/everydayyogawithtara/aerial-fitness/gallery) Aerial yoga is more than just floating. We combine strength training with flow to build serious core power. Come sweat with a community that actually supports you. ## Photos and videos - [Video: A beautiful flow that builds strength and balance. Using the hammock for support allows for deeper exploration of movement and transitions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07dc6bfa-41f9-4fff-b111-812c90f3f31b) - [Video: This is how I think nowadays: up in the air. The perspective is a lot different. This L-sit pose is a testament to the core strength you build with consistent practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11bb2e2f-ab5b-4d33-8fdb-6cfd6ca829c7) - [Video: An inversion flow that challenges your balance and spatial awareness. Moving gracefully while upside down is a skill we build over time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14c436b4-0d87-4690-8874-65d3927d74b1) - [Video: My happy place. Working out on the silks challenges you physically and mentally. Here I am working on Tree pose, Boat pose, and a reverse lunge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19362c06-3f15-485f-9207-c7cd64b23530) - [Video: A good teacher shows you where to look but doesn't tell you what to see. This student is demonstrating incredible strength and control in a plank variation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/225ee90a-f8fc-411d-834a-805ac8e20d2c) - [Video: Basic warm-ups and dynamic stretches for the legs using the hammock. This is the yoga part of aerial yoga, preparing the muscles for the fitness work to come.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/274cde58-c35e-444a-8d5c-1cc93e7e8f70) - [Video: Elevate your workouts with aerial yoga. We start with foundational exercises like wall push-ups to build the necessary upper body strength for the silks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e897356-dd96-4416-8ae5-c1d1772c895b) - ![All you need to do is decide you're going to have a good day. This beautiful pose showcases both flexibility and strength, held with grace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2f3d8a2c-5d98-4c32-9c44-9e6a7e2c1884) - [Video: My fear is falling on my head. This headstand variation requires a strong core and even stronger arms to hold you up and prevent you from falling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/329e2029-fe0b-4927-83fa-b80d51ae1f87) - [Video: The challenge: do not put your feet on the ground until you exit! This sequence is a killer for upper body and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/344f3774-a466-4377-adf0-54e9b13ceef4) - [Video: A dynamic flow that requires a lot of strength to pull up and rotate. It's a full-body workout that is as fun as it is challenging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ced2e4e-cc9f-4d9c-8016-d68fd04dbafe) - [Video: If you want to fly, you have to give up the things that weigh you down. This pose demonstrates the grace and strength that comes from dedicated practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f33b64a-a254-4cb9-9fb8-131105cb12f9) - [Video: Practice daily, because the quality of your practice determines the caliber of your performance. Here I'm working on a Warrior 3 to L-sit flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/400f8271-b7f2-400f-9a04-b0099f544cb3) - [Video: A simple standing sequence to build balance and leg strength. Even the most basic moves on the silks engage your core and improve stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43d74e7f-6ebd-499b-b3df-ba713c41e52d) - ![A student holding a Superman pose during our aerial pilates class. This move is fantastic for strengthening the entire back of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45028929-4642-474a-a24f-0708f3377a03) - ![I remember learning this cross-back pose last year. It takes a lot of practice to get the wrap right, but it's a beautiful expression of strength and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4714c3ea-7e7e-4495-abb0-8de8626aa53f) - [Video: Practice makes perfect. Aerial yoga isn't just about inversions. There are a lot of drills and standing poses that build overall strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/538d41c0-cb04-4ca8-ae6b-0bffe5a66dbe) - [Video: Come and learn the subtle art of the aerial hammock. This video shows the strength it takes to climb and hold your body weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/549eb10b-8e3b-4e79-821c-0b77390e41bf) - [Video: An intermediate level flow that combines balance, strength, and flexibility. We build up to sequences like this step by step.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/556a7e30-0768-492b-b5f2-4f57fa00ba8e) - [Video: An intermediate flow that requires you to move from the floor into the air, showcasing a powerful combination of strength and grace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64c9bf97-67eb-496b-b1d8-813ea04ec13b) - ![Balancing in life is an art. This pose looks simple, but it requires a lot of focus and core and back strength to hold.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65cd3f9b-a521-42e7-aa02-86396f565cf7) - [Video: A beautiful aerial dance choreography set to music. This combines artistic expression with a serious workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b4768ce-8fc1-4053-b9c8-b97b81b1b842) - ![A student demonstrating a challenging climbing pose. This requires significant grip and upper body strength, which we build progressively in class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6df6cf9c-3575-4bd4-bb87-b6e17bca6718) - [Video: There are several variations of the basic shoulder stand. This tutorial shows how to get into it safely and engage the core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/737615d5-1255-409f-853c-7031b396691d) - [Video: Fitness goals don't have to be huge. Small, consistent improvements in physical activity can have a large impact. This pose is a great example of progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7748a97b-fa1b-4035-b3be-9fe3acf0df33) - [Video: From L-sit to a flat lay, also known as Savasana in the air. In aerial, even Savasana is a core workout, requiring control and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89348d6a-2e39-4a85-9758-a62329bb910c) - [Video: Hanging out, but make it upside down. This spicy flow is for my aerial baddies who like a full-body burn and silky transitions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89916b34-f635-4b18-af9b-26bf47f3fb86) - [Video: Working out will make you feel weak, when it's actually making you stronger. This flow is a perfect example of pushing your limits to grow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90bf3fdb-92b2-487a-bb79-52f76ba6184e) - [Video: A shoulder stand flow that is all about core work. We use the base of a traditional yoga pose and add dynamic aerial movements to take it to the next level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/981af048-a75f-4ab1-bf39-3e7c2c352472) - [Video: Once you learn to fly, there is no looking back. This sequence shows a transition from a floor-based pose into an aerial backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a07388e5-2cdb-40d4-b0ff-a34ba7bee815) - [Video: A simple tutorial on how to use the hammock to get into a standing split, a great way to improve flexibility and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a38f39fc-322a-4aa7-b0fc-5ce769922101) - [Video: Working on core strengthening. I make it look easy, but it's tough as hell. A strong core is the foundation for almost every activity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a52d14a8-61e5-4f8b-a830-363127cf07c2) - [Video: This intermediate aerial flow started with just practicing pigeon pose and evolved from there. It shows how you can build a sequence piece by piece.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a89fb737-e081-4a60-b08b-4c07386c8840) - [Video: Aerial yoga isn't just about flying. You can also get amazing stretches with simple adjustments, like these leg stretches using the silk for support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b1e38618-7fc9-4bba-b9c9-b9c6efb9fe35) - [Video: Yoga without breath awareness is just stretching. Here I am demonstrating equal breathing while suspended in the hammock to reduce stress and improve focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b38e98ec-abb9-4d45-836b-d66a29b9ceca) - [Video: A tutorial showing how to transition from standing into a seated pose in the hammock, a fundamental skill for building flows.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6e7f92c-a99d-4abb-8b7a-40982145ebd0) - [Video: An aerial two-flip flow. This requires significant shoulder and glute warm-ups, and a lot of control to execute safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be64b374-9f73-4eca-9403-281837d639a7) - [Video: An intermediate aerial flow I'm still working on. The exit isn't graceful yet, but it's all about the process and not being afraid to be a work in progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d14896f3-1f0e-4a78-91ee-ff829284865f) - [Video: Perspective: right side up or upside down. Aerial yoga gets your mind working, increases blood flow, and strengthens your upper body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d61de1b8-48f9-4249-b0bd-b8972fcc9437) - [Video: A short clip of how we start some classes, with a rotation of stretches for the legs. This is a great routine to practice at home.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6feff42-899a-4ff6-98a0-68e57d5ab711) - [Video: A skill upgrade in progress. This move requires a lot of strength to hold the body in a horizontal line, supported only by the arms and the silk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9f27b86-8f89-42c0-930e-aa547bc8b2ea) - [Video: Happy Aerialversary! This student has shown incredible progress over the year, focusing on her own journey and setting achievable goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db8dc0d3-5524-4e99-8ec7-289481a3253a) - [Video: My regular classes in Powai and Marol are where we build the strength and confidence to fly. This pose is a great example of a strong L-sit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e72ac7df-e9b7-4450-ab31-7c484512c5aa) - [Video: A beautiful aerial flow starting from a seahorse pose. This demonstrates the grace and strength we cultivate in class. Happy Women's Day!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8690fa4-b519-467e-976a-3a49831627ab) - [Video: This one is easy, trust me. A simple tutorial for a standing pose that opens the hips and challenges your balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eacf40ad-d22b-4f0a-9027-2413b36aa405) - [Video: A tutorial for a side star pose. This move looks impressive and is a great way to build oblique strength and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/efd35d19-e51f-49af-9c6f-e5a05e3f8bd3) - [Video: Regular aerial practice has helped my upper body strength immensely. Asanas that are difficult on the mat become more accessible with the silks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0c6b4da-34b6-4149-b6f0-8cc2ac0d8575) - [Video: An aerial flow from Ballerina pose, using upper body strength to pull up from the mat. This is all about having fun and using your strengths.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f14b0a52-14df-4ede-8039-ce420b821707) - [Video: Learning new ways to get upside down. Never be afraid to fall, as long as you get back up and keep going.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6c904a0-3ec0-4703-a37b-fc1c25ef4e6a) - [Video: One of the biggest positives of aerial yoga is building core strength. A strong core is what will keep your body healthy and stable as you age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f94fdd44-ae87-4e1b-9ac3-88ce96e2b876) - [Video: A challenging flow that requires moving from an inversion into a split. My dog seems unimpressed in the background.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9508132-cfc9-4dab-821a-2a5a78d00f94) - [Video: A tutorial for getting into "Ballet Shoes" pose. Aerial yoga is constantly evolving, and it's a tough but rewarding workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc95f64c-d193-43e5-857c-3248214d5b43) - [Video: This mini Malasana flow is one of the many sequences I teach. The pull-up is the tough part, the rest is a breeze.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ff3454b2-d991-4522-b9c5-0b1fd348fbaa) - [Video: Sharing an actual leg workout from class. We use the silks to work the glutes, quads, and hips while also challenging our balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fffe5acd-489f-4bc1-a5cb-05a56a3f4227) ## About Building Strength & Flow Aerial yoga isn't just about hanging in a hammock—it's active, rigorous training. You'll use your own body weight to build serious upper body and core strength, engaging muscles that standard gym routines often miss. We don't do boring, repetitive sets here. We focus on flows that challenge your physical limits and keep your mind completely engaged. ### The Science of the Flow We aren't here for circus tricks. My 'Building Strength & Flow' sessions are designed to turn your hammock into a piece of gym equipment. We combine traditional Hatha yoga principles with Pilates-based core work and suspension training. What happens in class: * **Core Engagement:** Every inversion or pull-up requires deep stabilization, which is why your abs will feel the burn the next day. * **Functional Strength:** We focus on pulling power for your arms and shoulders, getting you ready for more advanced moves safely. * **Mind-Body Link:** The flow forces you to stop overthinking. You have to focus on your breath and your movement, or you simply won't land the transition. ### Why It Matters Most people think aerial is passive. It's not. By moving through sequences, we build functional flexibility that helps with everyday life, not just on the mat. We work in small groups (6 to 10 people), so you get actual guidance on your alignment. I don't shout instructions from the front; I'm right there spotting you, ensuring you're working hard but staying safe. Whether you are looking to fix your posture or just want a workout that doesn't feel like a chore, you'll find it here. We laugh, we mess up, and we get stronger together. If you're ready to actually show up for yourself, I'll provide the space and the silks. ## About Tara Menezes I’m Tara. I turned my obsession with flying into a place where we actually work out. It’s tough, it’s sweaty, and it’s real—no tricks, just genuine strength building and a community that has your back. [See all of Tara Menezes's services](https://mytribe.in/everydayyogawithtara) ## More from Aerial Fitness by Tara Menezes - [Featured](https://mytribe.in/everydayyogawithtara/aerial-fitness/featured) - [The Vibe: Group Classes in Action](https://mytribe.in/everydayyogawithtara/aerial-fitness/the-vibe-group-classes-in-action) - [Your First Flight: Beginner Friendly](https://mytribe.in/everydayyogawithtara/aerial-fitness/your-first-flight-beginner-friendly) - [Nailing the Moves: Flips, Drops & Tricks](https://mytribe.in/everydayyogawithtara/aerial-fitness/nailing-the-moves-flips-drops-tricks) - [My Practice & The Real Talk](https://mytribe.in/everydayyogawithtara/aerial-fitness/my-practice-the-real-talk) ## More services by Tara Menezes - [Traditional Yoga Instruction](https://mytribe.in/everydayyogawithtara/traditional-yoga-instruction) ## Similar work from other experts - [Aerial Yoga Classes for Strength and Flow](https://mytribe.in/yogawithanindita/aerial-yoga/building-strength-flow) by Yoga with Anindita · Aerial Yoga · At studio in Santacruz West - [Strength & Core Conditioning with Aerial Yoga](https://mytribe.in/pinkyshah_arts/aerial-yoga/strength-core-conditioning) by Pinky Shah · Aerial Yoga · Studio sessions at Pinky Shah Yoga Studio in Goregaon, Mumbai - [Aerial Yoga: Build Strength and Find Joy in the Air](https://mytribe.in/fluxoninsta/fitness-and-wellness-programs/aerial-yoga-strength-playfulness-in-the-air) by Flux School of Arts · Fitness and Wellness Programs · Online sessions and at studio in Indiranagar - [Build Core Strength with Aerial Yoga in Navi Mumbai](https://mytribe.in/yog_with_sushmita/aerial-yoga/core-strength-conditioning) by Sushmita Mukhia · Aerial Yoga · Classes at studios in Sanpada and Seawoods, Navi Mumbai - [Aerial Yoga: Fly and Flow](https://mytribe.in/hamsayogastudios/group-yoga-classes/aerial-yoga-fly-flow) by Hamsa Yoga · Group Yoga Classes · Online classes; Studios in JP Nagar & Akshayanagar - [Aerial Hoop Classes in Mumbai](https://mytribe.in/incrediblemallakhambfitness/aerial-arts-training/aerial-hoop-strength-in-the-ring) by Incredible Mallakhamb · Aerial Arts Training · 6 training centers across Mumbai & Thane ## Book To book Tara Menezes, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hey%20Tara%2C%20I%20saw%20your%20Building%20Strength%20%26%20Flow%20page.%20I'm%20interested%20in%20joining%20a%20class.%20Is%20there%20space%20for%20a%20beginner%20in%20your%20Marol%20or%20Powai%20sessions%3F)