WELCOME TO FLYHIGHYOGA™

Welcome! You are now ready to see the world from upside down. Rest assured that this change of
perspective allows you to see situations in life differently – from a metaphorical as well as literal
point of view.

As with any form of yoga or exercise you need to be cautious regarding your physical condition.
The content in this manual cannot be considered as medical advice in any way. In case you have
any medical conditions make sure that you consult your health care provider to obtain full medical
clearance before practicing FlyHighYoga™ or any other kind of yoga or exercise. Sometimes we do
not know about the physiological conditions our bodies and minds are facing, hence, it’s imperative
to listen to the sensations and feelings arising. If any major discomfort is felt, your body tells you to
stop! Listen to your body and exit the pose carefully.

Not all poses, specifically inversions, are suitable for every person.

All clear and settled? Take your FlyHighYoga™ belt, find the nearest beam, chin-up bar or suitable
tree on the beach and let’s start!

Founder: Jose Luis Jiménez

Copyrighting: FlyHighYoga
Models: Jose Luis Jiménez & Acacia Jade
Photography: www.andonisilva.com
© 2016 FlyHighYoga Ltd. - All Right Reserved
BACKGROUND
After years of teaching Yoga around the World,
José Jimenez, the founder of FlyHighYoga™,
identified a real need in the yoga community
for a different understanding of how the
compression of the spine affects each and
everyone’s Yoga practice and lives in general.
With the intention of addressing this need,
José created an anti-gravity program that uses
the aid of props, including the FlyHighYoga™
Hanging Belt, as a way of facilitating alignment
and lengthening of the spine, and providing an
overall therapeutic effect.
The Hanging Belt is inspired by the Yoga
Kuruntha from the Iyengar tradition. The
word Kuruntha means “puppet” in Sanskrit.
In a regular Yoga Kuruntha class one would be
using ropes on the wall to perform different
yoga postures. By having the belt hanging
from the ceiling, instead of the wall, the range
of motion and the variety of postures available
increases considerably, from supported poses to anti- gravitational ones. The practice of
FlyHighYoga™ can lead to a better understanding of anatomical details in poses and thus,
gives you the possibility of advancing other yoga styles practiced.
FlyHighYoga™ is related to other aerial Yoga styles, yet still has its uniqueness. The
specifically designed Hanging Belt allows you to be very mobile and flexible – simply find
a tree on your favourite beach or forest, attach your belt and defy gravity in your favourite
surrounding. The FlyHighYoga™ Hanging Belt has specific advantages over other ropes or
hammocks used in aerial yoga. Firstly it allows for creativity and variety when sequencing
your practice and secondly it can be used for other exercises like for example TRX based
exercise programs.
With a solid and experienced team, the FlyHighYoga™ program is now expanding
beyond studio classes into immersion programs, workshops and Teacher Trainings on a
local and global scale. The FlyHighYoga™ team is consistently working to diversify their
class repertoire, and, above all, spread the importance of optimal alignment and spine
lengthening.
 ASANAS

ICONS EXPLANATION
ASANA FLEXIBILITY BELT BELT EXERCISED
LEVEL LEVEL HEIGHT POSITION AREAS
 F LY F L I P D O G
INTERMEDIATE HIGH LOW SIDE HIP CORE, ARMS & BACK

TECHNIQUE
1. Start in the BACKWARD FACING ASANA.
2. Reach up and grab the belt with both hands, unwrap the legs, then turn the hips to one side. Make sure the
belt is comfortable on the side of the hip (i.e. left side).
4. Place one foot flat (i.e. left foot) on the floor at the bottom of the mat.
5. Next, place one hand (i.e. left hand) on the floor at the top of the mat.
6. Reach back with the hand that is not connected to the floor and grab the foot that is not connected to the
floor (i.e. left hand grabs lefts foot).

BENEFITS
• Opens the chest, lungs, shoulders and throat
• Opens the front of the legs and the hip flexors
• Strengthens the shoulders and upper back
• Improves spinal mobility and strengthens the spine

PRECAUTIONS
• Be precise about where you place the belt. If it is too low on the leg you will not feel balanced and if it is on
the side of the torso instead of the hip, the belt will not give you the support you need to maintain the pose.
• Avoid doing this pose if you have any injuries to the rotator cuff or if you have carpel tunnel syndrome.
• Move slowly into this pose if you have any back or spine injuries – the support of the belt at the side of the hip
makes this more accessible but always be conscious of your movements and do not go beyond your ability.
 SCORPION
INTERMEDIATE HIGH LOW SIDE HIP CORE, ARMS & BACK

TECHNIQUE
1. Stand in front of the belt, facing away from the belt.
2. Place the belt on the sacrum.
3. Hold the heels of the hands to the outside of the hips then lean back without back bending to enter the
Backward Facing Asana.
3. Once upside down, wrap the legs around the belt so the feet touch in front and the belt is on the inner thighs.
4. Next, lower the elbows all the way to the floor.
5. Unwrap the legs and lower the feet towards the head – keep the knees close together.

BENEFITS
• Strengthens the shoulders, back and legs
• Stretches the chest, hip flexors and shoulders
• Elevates the heart rate
• Improves balance and coordination
• Using the FHY belt to do this pose allows one to hold the scorpion pose longer than one would be able
to if unsupported. Always keep the core engaged to protect the lower back. Allow the sensations from the
openings one experiences to sink into the body’s tissues.

PRECAUTIONS
• Be precise about where you place the belt. If it is too low on the leg you will not feel balanced and if it is too
close to the torso instead of the hip it will not give you the support you need to maintain the pose.
• Avoid doing this pose if you have any injuries to the rotator cuff or if you have carpel tunnel syndrome.
• Move slowly into this pose if you have any back or spine injuries – the support of the belt on the sacrum
makes this more accessible but always be conscious of your movements and do not go past your ability.
 FLAMINGO
ALL INTERMEDIATE LOW SACRUM CORE, ARMS & BACK

TECHNIQUE
1. Stand behind the belt, facing the belt.
2. Lift one leg (i.e. right leg) and place the outer (pinky toe) edge of the foot on the belt.
2. Externally rotate the thigh (i.e. right thigh) so the knee moves towards the floor.
3. Lift the heel of the leg (i.e. left leg) that is on the floor and lean the hips forward.

BENEFITS
• Lengthens the hip flexors
• Encourages hip rotator mobility
• Strengthens the legs
• Prepares the body for back bend and postures like full lotus

PRECAUTIONS
If you have a knee injury or feel pain in the back knee, do not lean forward. Keep the hip of the standing leg
over the knee to modify. The foot on the belt should stay flexed to protect the upper knee and be careful to not
sickle the ankle.
 AIR PLANE
BEGINNER LOW PUBIC BONE FIST GRIP LEGS

TECHNIQUE
1. Stand behind the belt, facing away from the belt with the knees bent in a low chair pose.
2. Reach the hands back to grab the belt – externally rotate the arms so the chest stays lifted.
2. Lift one leg and extend it to the back.
3. Simultaneously straighten the other knee.
4. Look forward.

BENEFITS
• Strengthens the legs
• Improves balance
• Strengthens the core

PRECAUTIONS
Be aware of the standing leg. Keep the standing knee straight and do not hyperextend because you can damage
the knee joint. To avoid this, engage the quadriceps, which will lift the kneecap up and micro bend your knee.
 HALF MOON
BEGINNER LOW ASIS ANKLE HIPS, CORE & LEGS

TECHNIQUE
1. Stand behind the belt, facing the belt.
2. Grab hold of the belt with both hands.
3. Lift one leg (i.e. right leg) and place the ankle on the belt.
4. The standing leg is straight with the hip over the heel.
5. Hold onto the belt with one hand (i.e. right hand) and turn to the side (i.e. turn to the left).
6. Slowly release the belt and lower the hand (i.e. left hand) down to the floor in front of your foot (i.e. left foot)
and open the hip of the leg that is still in the belt (i.e. right hip).
7. Turn the toes of the standing leg away from the belt (to the back of the mat).
8. Reach the top arm up to the ceiling (i.e. right arm) and keep the hand over the shoulder and the chest open.

BENEFITS
• Strengthen the ankles, thighs, buttocks and spine
• Stretches the calves, hamstrings, groin, chest, spine and shoulders
• Improves balance

PRECAUTIONS
Be aware of the standing leg. Keep the standing knee straight and do not hyperextend because you can damage
the knee joint. To avoid this, engage the quadriceps, which will lift the kneecap up and micro bend your knee. In
the lifted leg keep the chest open and if your shoulder hurts you can modify by placing the upper hand on your
hip.
 DANCER
BEGINNER MODERATE ASIS / PUBIC BONE FOOT BACK, CORE & LEGS

TECHNIQUE
1. Stand behind the belt, facing away from the belt.
2. Lift one leg (i.e. right leg) and place the front of the ankle on the belt.
2. Make sure the standing leg (i.e. left leg) is at 90 degrees with the hip over the heel.
3. Reach back and grab hold of the belt with both hands over our head.
4. Begin to lean forward pulling your foot (i.e. right foot) to the ceiling.
5. Keep the chest lifted and hips square.

BENEFITS
• Improves balance
• Stretches the thighs, groin
• Stretches the abdomen, chest and shoulders
• Strengthens the legs and ankles

PRECAUTIONS
Keep tension in the belt so the wooden blocks don’t fall out of the knot and if they do, exit the pose slowly.
Keep the standing leg straining and do not hyperextend because you can damage the knee joint. To avoid this,
engage the quadriceps, which will lift the kneecap up and micro bend your knee
 NINJA KICK
BEGINNER LOW PUBIC BONE SHOULDER BLADES CORE, ARMS & BACK

TECHNIQUE
1. Stand in front of the belt, facing away from the belt.
2. Place the belt on the shoulder blades and under the armpits.
3. Bend the knees and make sure the knees are over the ankles. Slide the hands down the belt at the same
time.
4. Keep the pelvis neutral.

BENEFITS
• Strengthens the legs and core
• Stretches the hamstrings and calves

PRECAUTIONS
Keep the hips below the shoulders and the pelvis in a neutral position. The hips will want to move forward
when you sit into the belt. Instead maintain the natural curves of your spine.
 F LOAT I N G B R I D G E
BEGINNER LOW PUBIC BONE HANDS BACK, CORE & LEGS

TECHNIQUE
1. Stand behind the belt, facing the belt2. Reach through and grab the belt with both hands.
3. Slide the hands down the belt and bring the wrists to touch.
4. Interlace the fingers and there should be fabric on top that wraps all the way around the wrists.
5. Next, bend the knees and lower the body to the floor.
6. Place the feet hip distance apart with the belt at a 90 degree angle from the floor.
7. Lift the hips up to parallel with the floor.

BENEFITS
• Creates stability in the spine
• Strengthens and tones the core
• Strengthens the legs and arms
• Creates flexibility in the hip flexors

PRECAUTIONS
Keep the knees in line with the ankles. If the knees come together when the feet are hip distance apart, place a
block between the knees before you enter the pose. Only hold the pose until you can exit with control.
 L E V I TAT I N G A N G E L
ADVANCED LOW PUBIC BONE INNER THIGH ARMS, CORE & LEGS

TECHNIQUE
1. Stand behind the belt, facing the belt.
2. Grab hold of the belt with both hands.
3.. Lift one leg (i.e. right leg) and place the inner thigh into the belt.
4. Hold onto both sides of the belt with one hand (i.e. right hand) and lean back.
3. Lift the second leg (i.e. left leg) and hook the ankles.
4. Touch the floor with the hand to stop the swinging.
5. Keep both legs straight.

BENEFITS
• Strengthens the core, back
• Engages and builds foundation in the pelvic area
• Strengthens the arms
• Builds strength in the legs

PRECAUTIONS
There is the tendency to swing and turn in this pose. Make sure that there is a lot of space around the belt so
you don’t bump your head or feet. To avoid swingingplace the hands on the floor until the body feels stable.
 PLANK
MODERATE LOW ASIS ANKLES ARMS, CORE & LEGS

TECHNIQUE
1. Start in the plank position, facing away from the belt.
2. Place one ankle on the belt.
3. Make sure the shoulders are over the wrist and keep the core engaged.
4. Place the second ankle on the belt.
5. Legs and arms stay straight.

BENEFITS
• Strengthen the arms and wrist
• Strengthen the core, legs and back
• Improves posture

PRECAUTIONS
If the hips sag towards the floor (swayback) your core is not engaged. Do not do this pose if this happens
because you may damage your lower back. To modify the pose come down to all fours and place the ankle on
the belt one at a time.
 CORE 90
MODERATE LOW PUBIC BONE SHOULDER BLADES BACK, CORE & LEGS

TECHNIQUE
1. Stand in front of the belt, facing away from the belt.
2. Place the belt just below the shoulder blades.
3. Grab hold of the belt with both hands and jump the feet up and place the feet on the outside of the belt.
4. Squeeze the legs in and if stable, release the belt and interlace the hands behind the head.

BENEFITS
• Builds strength in the core, legs and back
• Improves posture
• Challenges balance
• Stretches the hamstrings

PRECAUTIONS
Only perform this pose if the belt is located on the shoulder blades and if you feel confident about lifting the
legs up. This is a challenging posture suited for intermediate practitioners.
 WHEEL
MODERATE MODERATE PUBIC BONE SHOULDER BLADES BACK & CORE

TECHNIQUE
1. Stand in front of the belt, facing away from the belt.
2. Place the belt on the lower part of the sacrum.
3. Hold the heels of the hands to the outside of the hips then lean back without back bending to enter the
Backward Facing Asana.
4. Take the hands down to the floor with the arms straight and pulling the shoulder blades down and away from the ear.
5. Unwrap the legs and lower the feet towards the floor.

BENEFITS
• Stretches the chest and lungs
• Strengthens the abdomen and spine
• Stimulates the thyroid and pituitary
• Creates new vitality

PRECAUTIONS
Move slowly into this pose and keep the core engaged to protect the lower back. If you have any inflammation
in the back from a recent back injury, avoid this pose.
If you have high or low blood pressure, do not hold this pose for very long. Immediately after you come out of
the pose go into child’s pose so the body can reregulate
 CAMEL
LOW LOW PUBIC BONE SHOULDER BLADES BACK & CORE

TECHNIQUE
1. Stand in front of the belt, facing away from the belt.
2. Place the belt on the shoulder blades and under the armpits.
3. Slide the hands down the belt and with the wrists press the belt towards the rib cage.
4.. Lower the knees to the floor at hip distance apart.
5. Keep the hips pressing forward and the thighs parallel to the floor.
6. Lean the upper body back.
8. Release the belt, grab the ankles, pull with the hands and use this to help lengthen the spine so there is no
compression in the lower back.
9. To come out of this pose, lead with the chest and release the hands.

BENEFITS
• Stretches the entire front of the body including the hip flexors, quadriceps, chest and throat
• Strengthens the abdomen and spine
• Strengthens the arms and wrist
• Increases energy and counteracts depression

PRECAUTIONS
Engage the abdomen by pulling the navel to the spine and up towards the solar plexus to protect the lower
back. Keep the chest lifted and press the hips forward. Avoid this pose if you have a recent back injury.
 UPDOG
ADVANCED HIGH PUBIC BONE WRAPPED HANDS BACK, CORE & LEGS

TECHNIQUE
1. Stand behind the belt, facing the belt.2. Reach through and grab the belt with both hands.
3. Slide the hands down the belt and bring the wrists to touch.
4. Interlace the fingers and there should be fabric on top that wraps all the way around the wrists.
5. Lower the thighs and the hips towards the floor with both legs straight back.
6. Pull down belt with the arms and lift the chest.
7. Keep the neck long and look up.

BENEFITS
• Stimulates abdominal organs
• Strengthens the spine, core, arms and legs
• Stretches the chest and front of the legs

PRECAUTIONS
Do not practice this pose if you are pregnant. With the hips on the floor this is a very deep backbend. If you
feel any pressure or pain in the lower back do not practice this pose.
 CIRQUE DU SOLEIL
ADVANCED LOW PUBIC BONE HANDS CORE & ARMS

TECHNIQUE
1. From the BACKWARD FACING ASANA.
2. Reach up and grab the belt with both hands and unwrap the legs.
3. Bend one knee to the chest and the other knee with the heel to the buttocks.
4. Hold onto the belt and lift the buttocks out until the hips are over the shoulders.

BENEFITS
• Strengthens the arms, hands and abdominals
• Develops awareness of center of gravity
• Engages and builds foundation in pelvic floor muscles
• Builds courage and confidence

PRECAUTIONS
If the hands feel tired, do not practice this pose. This pose is for advanced practitioners only. Hold the pose for
as long as you feel comfortable and then exit the pose mindfully.
 TRIPOD
MODERATE LOW PUBIC BONE ANKLE SHOLDER, CORE & NECK

TECHNIQUE
1. Start behind the belt on the floor on all fours, facing away from the belt.
2. Place the top of the head (between the hairline and baby’s soft spot) on the floor.
3. Place the hands on the floor in front of the face in a triangle shape – keep the elbows over the wrists.
4. Straighten the legs and keep the head and hands on the floor.
5. Walk the feet in close to the head until the hips are over the shoulders and head.
6. Lift one leg and place the ankle on the belt.
7. Left the second leg and place the ankle on the belt.
8. Legs should be 90 degrees to the torso.

BENEFITS
• Builds strength in the core, back and legs
• Strengthens the arms, shoulders and neck
• Enhances mental clarity

PRECAUTIONS
Do not practice this pose if you have any recent neck injuries. If the shoulders come up to the ears it is too
early to practice this pose. The shoulders must stay flat on the back with the core strong. Before this happens
practice only up to step 3.
 CHILDS SURRENDER
LOW LOW PUBIC BONE HANDS WRAPPED HIPS

TECHNIQUE
1. Stand in front of the belt, facing belt.
2. Reach through and grab the belt with both hands.
3. Slide the hands down the belt and bring the wrists to touch.
4. Interlace the fingers and there should be fabric on top that wraps all the way around the wrists.
5. Lower the knees to the floor with the knees wider than the hips.
6. Bring the big toes together and lower the buttocks down to the feet
7. Extend the arms overhead.

BENEFITS
• Stretches the legs, ankles, hips and knees
• Releases tension in the back by creating traction in the body
• Strengthens the shoulders

PRECAUTIONS
Do not practice this pose if you have a recent knee injury or you feel pain in the knees.
 HANOMAN
ADVANCED HIGH PUBIC BONE HANDS WRAPPED HAMSTRING & HIPS

TECHNIQUE
1. Stand behind the belt, facing the belt.
2. Reach through and grab the belt with both hands.
3. Slide the hands down the belt and bring the wrists to touch.
4. Interlace the fingers and there should be fabric on top that wraps all the way around the wrists.
5. Step one foot forward with the knee over the ankle and the other leg back in a lunge with the knee on the
mat and the toes curled under.
6. Extend the legs in opposite directions.
7. Use the arms to pull down on the belt.
8. To come out of the pose, pull hard with the arms and place your front foot back down on the floor and your
back knee down on the floor to return to the lunge position.

BENEFITS
• Stretches the hip flexors, groin and hamstrings
• Strengthens the legs and pelvic floor
• Stimulates the abdominal organs

PRECAUTIONS
Do not do the pose if you have groin or hamstring injuries.
 S H O U L D E R S TA N D
LOW LOW LOW ANKLES BACK & LEGS

TECHNIQUE
1. Lie down on your back with feet facing the belt.
2. Lift both legs and place the back of the knees on the belt.
3. Bring the hands face down by your hips, keeping the arms straight
4. Lift the hips up and place the hands on the lower back for support.

BENEFITS
• Stimulates the thyroid gland
• Opens the chest
• Relieves swollen legs
• Strengthens the upper body, core and legs

PRECAUTIONS
If you have neck pain, do not do this pose. Once in the pose do not look around. Keep your gaze up to the
ceiling.
 FISH
LOW LOW LOW ANKLES BACK

TECHNIQUE
1. Lie down on your back with feet facing the belt.
2. Lift both legs and place the ankles on the belt.
2. Keep the buttocks on the floor and lift up to your forearms and look forward.
3. Engage the back muscles and drop the head back.

BENEFITS
•Strengthens the upper back and back of the neck
• Opens the front of the body including the abdomen, chest and throat
• Stretches the intercostal muscles between the rib cage
• Stimulates the abdominal organs

PRECAUTIONS
Only drop the head back if the neck feels good, otherwise keep the head up and focus on engaging the core and
muscles of the back.