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Welcome to the Embrace Your Light Series

Over the next 30 Days, you will be taking a We will then jump into a 10
minute low

daily 10-20 minute Aerial Yoga class. These hammock class. Most days this
will be a

classes have been designed as a morning

restorative style class, but you will also ritual to help you create sacred
space and learn how to build some heat and use the

time for your aerial yoga practice.

hammock creatively.

To optimise your sacred space, you might


To measure the correct height for your low choose to light some candles,
incense, use hammock setting, please see page page 5

essential oils, clean and tidy the room of your and/or video 0 in the series.

space and set up any calming objects like crystals, cards, plants, art pieces
or

Within this booklet you will find a daily sculptures. Within this booklet you
will also Pose Guide for each class, an explanation have space and prompts
for journal each

on that day's theme and a page for

day, either before or after class for gratitude journaling with a couple of
journaling practice or expressing how you feel.

prompts to help you get started.

Each day you will practice setting an

Class starts tomorrow with Day 1! I’m really intention around a preset daily
word.

looking forward to going on this journey

with you! I’d love to know if you‘ll be

After setting your intention, you will then committing to the 30 days, so
comment

practice 5 rounds of breathework called

below the Day 0 video on YouTube if you’ll Nadi Shodhana Pranayama,


which is an

be joining me and what you’re hoping to

alternate nostril breathing exercise. This gain from this series!


breathing exercise balances the right and www.aerialyoga.life/embrace-
series

left hemispheres of your brain, boosts clarity and productivity and reduces
stress levels.
That About Section

Hi! I'm Jess! I'm an aerial yoga and yoga instructor from Australia currently
based in Austin, Texas.

My husband, Lenny, and I both work on our company Aerial Yoga Life
where we are

building the most powerfully transformative programs for students to excel


in their

confidence and skills on the hammock.

I created the Embrace Your Light series after using the low hammock in my
own morning ritual and noticed how huge of an impact it made on my mind
and energy for the day. I was also trying to produce regular content for
Aerial Yoga Life which lead me to share my practice as a daily live stream
on my IG channel.

The feedback was so positive, I knew the series needed to be produced


properly and for free on YouTube.

Each episode is made to feel super accessible, achievable and unique so that
you can easily decide and look forward to coming back each day.

The transformation and community that this series is building is bigger than
I can comprehend and is the reason the series is a free gift to the Aerial
Yoga Life community. “People need this support. You need this support.”
Aerial Yoga Equipment

YOU WILL NEED:

1 x hammock kit which includes:

1 x hammock (I love the 5.5yards for my 9ft ceiling) 2 x daisy chains

2 x carabiners

Something to rig to A frame, professionally installed x ceiling mounts or


similar.

In the Embrace Your Light classes I am using a single point, swivel set up.
You do not need to have the single point swivel set up to complete the
classes, you can also use the traditional double point set up.

If you have a trapeze style hammock with handles, you will not be able to
do all of the poses in the classes as I use a lot of open hammock poses and
transitions throughout the series.

My Set Up:

Hammock Kit - Aerial Fabrics

A Frame - Yoga Body

Extra Large Yoga Mat - YoGorilla Mats (Use AERIALYOGALIFE for 10%
off) Risk Disclaimer

I and all connected to Aerial Yoga Life, strongly recommend that you
consult with your physician before beginning any exercise program.You
should be in good physical condition, have the correctly installed and safety
checked rigging and equipment setup, and be able to participate in the
exercise.You should understand that when participating in any exercise or
exercise program, there is the possibility of physical injury. If you engage in
this exercise or exercise program, you agree that you do so at your own
risk, are voluntarily participating in these activities, assume all risk of
injury to yourself, and agree to release and discharge Aerial Yoga Life Inc.
from any and all claims or causes of action, known or unknown, arising out
of Aerial Yoga Life Inc.'s negligence

About the Low Hammock

A lot of people have not used a low hammock setting in their practice
before. I personally LOVE it because of the incredible therapeutic
advantages being low to the ground. A low hammock is awesome for
beginners to the hammock because it is so safe and feels so supportive with
so much more of your body being connected to the ground. It creates a
super accessible, easy and safe vibe for all experience levels to join.

How to Set Up your Low Hammock


For the series, you will be using a low

hammock. You will need to set up your

hammock just below your knee. You may

need to play with the setting until it feels comfortable for your body type.
Stand

next to the hammock to see if the bottom

of the hammock is level with just below

your knee. Before going through the class, test out a couple of the poses
from the

class to check that the hammock height is going to work for you. I
recommend using

daisy chains to easily adjust your

hammock height.

About Morning Rituals


"I am not a morning person" - Me.

Sleep is the most important part of your day, health and life.

Everything you do during your day is working towards optimising your


sleep. It is when you heal and reset.

When you wake up is a huge opportunity to set yourself up for success right
away. The Embrace Your Light series is a tool to help you become
motivated and take back your control in your mornings so no matter what,
you are showing up for yourself and setting yourself up for success first
thing.

I have struggled with optimising my mornings, so these classes arose out of


me finding my own morning ritual sacred space. You can use the classes
whenever you want to, it doesn't have to be in the morning, but I wanted to
share my initial intention to help inspire you and understand my mindset
behind the classes.
How to do Nadi Shodhana Pranayama

In Sanskrit, “prana” means life energy, and “yama” means control. The
practice of pranayama involves breathing exercises and patterns. Practicing
certain pranayama, or breathing exercises, comes with a huge array of
benefits to your health and wellbeing, and for me is a way to “trick” myself
and my students into a meditative state.

In this series, I welcome you to explore one of the pranayamas called Nadi
Shodhana.

Nadi means “channel”, Shodhana means “purification”. The main purpose


of this exercise is to purify or clear the energy channels of the subtle and
physical body.

You will sometimes hear this exercise called “Alternative Nose Breathing
Technique”.

This technique balances the right and left hemispheres of your brain,
improving your overall mood and cognitive (decision making) abilities. You
can choose to either hold your breath at the top to increase energy or at the
bottom of your breath to relax your energy.

To do this exercise, you will breathe through one nostril at a time. I


recommend doing 5

rounds of this exercise after you have connected in with your intention and
before each class. Here is a written explanation of one round of Nadi
Shodhana Pranayama: 1. Find a comfortable position.

2. Ball your right hand into a fist. Extend your thumb, pinky finger, and
peace fingers. Bring your peace fingers to your third eye/forehead.

Take a preparatory breathe in and out.

3. Close your right nostril with your thumb and breathe into your left
nostril.

4. Close both nostrils.

5. Release your thumb and breathe out of your right nostril.

6. Breathe into your right nostril.


7. Close both nostrils.

8. Breathe out of your left nostril.

Repeat 5 more times. You will then release your hand back to your knee or
lap and connect back into your intention. Notice the sensation in your body
and come back to a normal breathing pattern

Commitment to the 30 Days

Share your Light

Be the most engaged member of our community and win a SURPRISE


GIFT announced every 30th of the month!

HOW TO WIN:

1 Share your practice and tag @aerialyogalife on IG

and use the hashtag #EmbraceYourLight


2 Comment on the YouTube channel videos 3 Support the community by
Liking and Commenting on other #EmbraceYourLight posts
Aerial Yoga Life Course

If you're interested in taking your

Then you move into the second part of


practice to the next level, I wanted to

the course for the remaining 16 days

let you know about my paid course,

which is called the Skills section, where Aerial Yoga Life.

we focus more on technique and more

intermediate to advanced skills.

It’s a 30 day program designed to help

beginners build their strength and skills There are also a bunch of other
bonuses

on the aerial hammock. The first 14

such as weekly live classes and an

days is called the Bootcamp and these

extensive pose tutorial library, so if that classes focus on building a strong

sounds like something you might be

foundation for your practice, using

interested in, then head over to my free

specific strength-building exercises.

deep dive training to find out more:

www.aerialyoga.life/freetraining

T-Shirts

Hammock Kit
Buy an Embrace Your Light T-shirt!

Get an Aerial Yoga Life Ombre Hammock!

www.aerialyoga.life/shop

30 Days Of Aerial Yoga

LOW HAMMOCK MORNING RITUALS


Embrace Your Light

Day 0

Day 1

Day 2

Day 3

Day 4

Day 5

Set Up

Surrender

Home

Supported

Enough

Embrace

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Commune
Calm

Power

Desires

Deserving

Love

Day 12

Day 13

Day 14

Day 15

Day 16

Day 17

Sacred

Gratitude

Inspire

Freedom

Connection

Radiate

Day 18

Day 19

Day 20
Day 21

Day 22

Day 23

Worth

Comfort

Devotion

Kind

Compassion

Om

Day 24

Day 25

Day 26

Day 27

Day 28

Day 29

Nurture

Mother

Reflection

Grace

Flow
Joy

Day 30

Light
About Day 1’s Theme:
Surrender
Welcome to Day 1 - Surrender.

First up! I am truly honoured you are here and I wish you all of the
happiness, love and abundance that this year has in store for you!

Like any journey, you need to surrender what you already know and what
has come before, so that you can be open to new experiences.

The sensation ‘Surrender’ will be a unique experience to you. It might feel


like giving up, letting go, it might also feel like the person you love most in
the world giving you a big, loving hug and you finally relax and take a big
breath, knowing you are held and safe.

I imagine surrendering is kind of like putting up a white flag and saying to


whatever it is you are surrendering to, hey! I’m here! I’m ready for you to
take over so I don’t have to fight anymore. For my friends who feel like the
control centre is where it’s at, this is going to feel a bit scary and
challenging, which is ok. Your only job is to practice noticing what is
happening on the inside with compassion, including those more challenging
feelings we tend to push away like fear, anger and sadness.

Taking some time with this sensation will allow you to acknowledge where
you might be feeling stuck in old ways and move forward or through to
these new experiences of Embracing Your Light.

So, let’s start the experience of surrendering together and begin today’s
class.
Day 1 - Surrender

Shoulder Blades

Add Sways

Add Sways

Inverted

Heart Opener

Goddess

Seated Foward

Add Sways

Add Sways

Childs Pose

Fold

Surrender

Add Sway
Add Sway

Forward Fold

Head Rest

Hug

Option 1

Head Rest

Option 2
Journaling Space

What does Surrender mean to you?

What did you become aware of during class today?


About Day 2’s Theme:
Home
What does the sensation of Home mean to you?

You might imagine the physical building that you live in, you might
imagine members of your family, you might notice that home feels like a
safe haven, or maybe there are parts that do not feel safe. The meaning of
Home can be anything you choose for it to be, and you might even dream of
it being different to what it currently is.

With more awareness around what is hidden within, you give yourself an
opportunity to connect to that deep truth and light within you. With more
awareness, you are able to heal and find your light.

Home is usually where you feel safe and secure, so start to search for that
feeling as you begin your class today.
Day 2 - Home

Shoulders inside open

Knee’s knock

Sways’s with

Neck

hammock with straight

together + sways

Twist

decompression

legs + sways

gentle

Neck

Spinal Twist

Release head
Waterfall

decompression

to ground + leg

deeper

sways

Plough

Dragonfly

Up Dog / Cobra

Supported

Range of Motion,

Slide Back

Childs Pose +

Kneeling, Prayer

Sways
Journaling Space

What does the sensation of Home mean to you?

What did you become aware of during class today?


About Day 3’s Theme:
Supported
The hammock is going to be your main tool in creating a physical sensation
of support in today’s class. I want you to notice in what ways you may not
believe you are being supported in your life. At some point you have made
a decision that you are not deserving of support, that it is weak to ask for
help and to be supported by something or someone else.

Start to notice the ways in which you support yourself. Does it feel light or
heavy?

Notice what it feels like to support other people.

Let’s play an imagination game that I like to play when I am literally going
for a run, to trigger some more support vibes. Imagine you are starting to
run a race.

As you run and start to puff and feel like giving up, imagine that 1 or 2
people are on the sidelines giving you cheers and encouragement to keep
going. Those 1 or 2

people start to turn into 5 and 10, then 20, then 50 then starts to become a
whole sea of people you don’t even know, cheering you on, believing in
you.

The simple truth is, is that there is a huge earth, supporting each step that
you take and so many people you may not even know, cheering you on.

This is your time to shine, so let’s start class with an intention of feeling
supported today.
Day 3 - Supported

Cocoon

Banana Sways

Waterfall

Wide Leg

Waterfall

Spinal Twist

Spinal Twist

Forward Fold

Inverted Cobra

Sways

with Shoulder

Opener

Figure 4 Passive
Wide Leg Sway

Squatting Frog

Squatting Frog

Option 1

Option 2

Squatting Frog

Butterfly

Child’s Pose

Inversion
Journaling Space

What does the sensation of Supported mean to you?

What did you become aware of during class today?


About Day 4’s Theme:
Enough
Today you will focus on the sensation of feeling ‘Enough’.

Start to notice every time you feel “not enough”, or think you do not “have
enough”.

What if you could instead consistently think that you are enough and that
you have enough.

The outer world reflects your inner world, so let’s practice connecting to the
deeper understanding that you are already enough in today’s class.
Day 4 - Enough

Inverted Goddess

Hip Raises

Half Hip Wrap +

Inverted Dancer
(Diamond/Butterfly)

Sways

Variation

Sways

Shoulder Blades

Inverted

Half Hip Wrap

Half Hip Wrap

Heart Opener +

Goddess

Lunge

Half Splits

Sways

Gazelle

Seated Tree

Firelog

Forward Fold
Journaling Space

What does the sensation of Enough mean to you?

What did you become aware of during class today?


About Day 5’s Theme:
Embrace
The word ‘Embrace’ means to hold someone close in your arms with
affection, or willingly support a belief or theory.

To see the opportunities of where you can further embrace yourself and
your inner light, you will need to notice the sensations of resistance.

In those moments you would normally push away, play with the action and
sensation of a loving embrace instead during today’s class.
Day 5 - Embrace

Cat Press

Skandasana

Malasana Spinal

Fig 4 Seated
Sways

Twist

Straddle Staff

Seated

Seated Tree

Stag

Sways

Meditation

+ Side Body

(Butterfly)

Stretch

Pigeon

King Pigeon

Straddle Staff

Sways
Journaling Space

What does the sensation of Embrace mean to you?

What did you become aware of during class today?


About Day 6’s Theme:
Commune
Today you will focus on what “Commune” means to you.

Commune might make you think about your sense of community, it could
also make you think about how you communicate and connect with others.

It’s important to understand deeply that the light you bring into your
community and environment is incredibly valuable.

In today’s class you will spend some time communing with yourself and
noticing how you would like to interact with your surroundings.
Day 6 - Commune

Open Star + Sways

Seated Forward Fold

Restorative Hip Hang

Hip Hang with Foot


+ Cat Cows + Sways

+ Blanket Optional

Hook + Sways

Hip Hang with

Child Pose

Constructive Reset

Knee Circles

with Neck Support


Journaling Space

What does the sensation of Commune mean to you?

What did you become aware of during class today?


About Day 7’s Theme:
Calm
Today you will focus on what the sensation “Calm” looks like in your body.

I am purposefully asking you to visualise the sensation of calm with your


imagination because it allows you to trick yourself into a detached mindset
and allow a higher level of self awareness and observation to be practiced.

When you feel calm, you’re able to use the higher cognitive functions of
your brain. This means that you are able to improve how you make
decisions and the experiences you have.

As you move through class today, allow yourself to be guided into a space
of calm that always exists within you.
Day 7 - Calm

Fowrard Fold Hug

Seated Spinal

Seated

Partly Cocooned

Twist

Dragonfly

Ankle Rolls

Cocoon

Body Waves

Front Cocoon

Dragonfly

Surrender

Up Dog/
Supported

Child Pose +

Savasana with

Cobra

Range of Motion

Sways

leg support

Slide Back

Reclined

Butterfly

Goddess
Journaling Space

Do you feel Calm? Where do you feel Calm within your body and your
mind?

What does it look like? What colour is it? What details do you notice about
the sensation of Calm?
About Day 8’s Theme:
Power
When you think about the word power, notice if a sense of excitement or
fear arises within you. Start to gently question why and allow your body to
guide you to the answers.

Your Power is extraordinary. It is completely unique to you alone and if you


can even catch a glimpse of your incredible power, you will have an
understanding that you are capable of anything you set your mind to.

Let’s start to connect to that bright flame of power that burns within you as
you begin your class today.
Day 8 - Power

Reverse Tabletop

Knee Crunch

Staff + Ankle

L Sit to
March

Rolls

Bumblebee

Hang Time

L Sit to

Bumblebee (or Bound

Inverted

Super Supported

Bumblebee

Butterfly/Angle etc.)

Bumblebee

Side Plank +

Hang Time

Back Bend

Super Supported

Supported Crow

Super Supported

Super Supported

Side Plank + Toe Taps

Side Plank
Side Plank

+ Back Bend

+ Toe Taps

Forearm Plank

Baby Crow

Childs Pose
Journaling Space

What does Power feel like in your body? What colour and texture is the
sensation of Power for you?
About Day 9’s Theme:
Desires
Commonly, we will focus on what we don’t want and then tell ourselves
what is not possible. So today you are going to practice taking a big ol’
spoon of honesty with yourself.

Ask yourself what you want... then go a step further and ask yourself why.
What is it you truly desire deep down inside?

Usually your initial desires, like money, a relationship, another environment


or job, is actually asking you to connect to a deeper emotional desire like
love, safety, freedom, etc.

For more information and work on the realm of Desires I recommend


reading the book The Desire Map by Danielle LaPorte.

Let’s begin your class today and find the connection to what you desire
most in the world.
Day 9 - Desires

Shoulders inside open


Neck

Reclined

Spinal Twist

hammock with straight

Decompression

Goddess

legs + sway

Spinal Twist

Release head to

Waterfall

Plough

ground

+ leg sways

Supported Hip Hang

Thread the

Side Hip Sways

Thread the

Needle

Needle

Side Hip Sways


Inverted Cobra

Inverted Cradle

Seated Childs

Pose

Journaling Space
What do you Desire..? What is the feeling behind what you Desire? Where
do you currently have what you Desire?
About Day 10’s Theme:
Deserving
Hey guys! Welcome to Day 10 of the Embrace Your Light Aerial Yoga
Series!

Today you will focus on the sensation of feeling “Deserving”.

Yesterday you connected to your desires, and today you will hold space to
now feel deserving of your desires.

You do not need to work harder or be anything else in order to be deserving


of kindness, of love, of joy and happiness and of freedom. It doesn’t matter
how those desires take form, whether it be money or people or anything
else.

You are already deserving of those core desired feelings right now, so let’s
start setting your intention for today’s class.
Day 10 - Deserving

Reclined Ball

Savasana

Spinal Twists

Inverted Cobra +
with Leg Support

Sways

+ Sways

Fig 4 Spinal

Open Hammock

Open Hammock

Open Hammock

Twists

Butterfly A

Butterfly B

Inverted Butterfly

+ Sways

Batman Butterfly

Cocoon

Thoracic Spinal

Seated Ball

Twists

Seated Forward

Fold Rock
Journaling Space

What would it feel like to know you are Deserving? What details do you
notice about the sensation of feeling Deserving in your body?
About Day 11’s Theme:
Love
Today you will focus on the sensation of “Love”. This is probably one of
my favourite words.

Start to notice what love feels like in your body. What does love make you
think of? Does love have a colour? Where is that colour in your body?
What is the texture? The size? The shape? The movement.

I really love this heart meditation from Christie Marie Sheldon if you’re
looking for one to practice.

Continue to notice the sensation of love as you make your way into your
class today.
Day 11 - Love

Seated Meditation

Straddle Waves

Forward Fold

Cocoon

Banana Sways

Inverted Cobra

Inverted

Inverted

Goddess

Goddess Hip

Press

Spinal Rock and Rolls

Forward Fold
Seated Tree

Star Gazer

+ Sways

+ Arm Circles

Seated Tree For-

Firelog

ward Fold
Journaling Space

What came up for you around the sensation of Love in today’s class?
About Day 12’s Theme:
Sacred
The word sacred means to regard something with great reverence.

Believing in something that is bigger than yourself and gives meaning to


your life.

You might notice or add in something sacred into your morning ritual today
and for the rest of the series. Notice what ritual would set your mind up for
your practice and for the day. Maybe that’s lighting a candle, chanting Om,
saying a prayer, writing in a journal, using essential oils or incense.

Your time is your most valuable possession, how can you make your time
feel more sacred and honoured?

Notice what sacred means and feels like to you in todays class as we work
on stretching and massaging out the hips and glutes.
Day 12 - Sacred

Shoulder Blades

Inverted Goddess

Hug the Baby

Bridge

Heart Opener

+ Sways

Wrap

Seated Forward Fold

+ Neck Stretches,

Restorative Hip Hang

Hip Hang with

Childs Pose

+ Sways, + Spinal Rolls


Foot Hook

+ Sways

Glute Massage

Glute Massage

Bridge March

Inverted

+ Floats

+ Knee Crunch

Goddess

+ Sways
Journaling Space

What feels Sacred to you? What came up for you around the sensation of
Sacred in today’s class?
About Day 13’s Theme:
Gratitude
The simple practice of gratitude steers your focus back to what you already
have instead of focusing on everything you don’t have. Gratitude teaches
you to be happier in the present moment.

I recommend writing down at least 3-5 things that you are grateful for each
day which will condition your mind to be more positive and productive.

Writing down what you are grateful for becomes easier the more you do it.

Let’s begin class by connecting into your gratitude today.


Day 13 - Gratitude

Chest Opener +

Spinal Twist

Cocoon

Supported
Neck Sways

Ankle Rolls

Bridge

Waterfall

Spinal Rock and Rolls

Spinal Twist

Supported

Butterfly

Grounded

L Sit
Journaling Space

Does Gratitude come easily to you? What are 10 things you are grateful
for?
About Day 14’s Theme:
Inspire
Inspire means to fill someone with the urge or ability to do or feel
something, especially to do something creative.

What content are you currently consuming? Can you create a change here
so that everything you see, touch and hear fills you up with inspiration?

Today’s class will challenge you. Notice where you can fill your cup up
with more creativity and inspiration as you flow through your class today.
Day 14 - Inspire

Seated Forward Fold

Childs Pose

Kneeling Forward

Low Lunge

+ Neck Sways

+ Sways

Fold + Sways

High Lunge

Wide Leg Forward

Wide Leg

Flip into Back

Lightening

Fold Flat Back


Forward Fold

Belt

+ Sways

Waterfall

Inverted Straddle

Controlled Lower

Straddle

Deep

+ Sways
Journaling Space

What did you notice about the sensation of feeling Inspired today?
About Day 15’s Theme:
Freedom
Freedom is something that we all aspire for.

We commonly feel trapped, especially if you are feeling stressed about


something. Freedom will feel like a far off distant dream that you are
desperate to attain and get to.

But what if, instead, you could live in the sensation of Freedom right now.

Start to notice where you are currently feeling freedom, in the simple act of
laughing, of going to sleep, of going to the grocery store and getting your
favourite food, of being able to make time for this class right now.

Let’s take time in today’s class to feel your Freedom.


Day 15 - Freedom

Cocoon

Inverted Goddess

Inverted Pigeon

Supported Side
+ Banana Sways

Plank

Straighten both legs

L Sit

Half Hip Wrap

Open Gate

and press wrapped

Mermaid

knee into L Sit

Seated Tree Forward

Star Gazer

Pigeon

King Pigeon Prep

Fold

+ Arm Circles

+ Ankle Rolls

Firelog
Journaling Space

Where are you currently not feeling Freedom? Where are you and do you
feel Freedom?
About Day 16’s Theme:
Connection
The literal translation of the word “Yoga” means to unite, or to join. As per
Yogic scriptures the practice of Yoga leads to the union of individual
consciousness with that of the Universal Consciousness, indicating a perfect
harmony between the mind and body, Man & Nature.

I want you to notice what feeling connected means for you. I hold a belief
that when you are doing internal work, all roads lead to Rome. This means
it doesn’t matter what comes up when you turn your attention inwards,
because everything is connected and will lead you home.

Today you’ll focus on expanding your sensation of connection until it


encompasses everyone and everything.

You’ll notice during practice today that everything is connected to


everything else. That we are connected to each other. That you can grow in
your connection to yourself and to others. Connection is everywhere and is
a great reminder that it doesn’t matter where you are, you’ll always be lead
to where you need to go. Trust that inner journey today, allow the
breadcrumbs of connection to unfold as you follow the path of the inner
work.
Day 16 - Connection

Reclined Ball

Reclined Spinal

Half Happy Baby

Half Straddle
+ Sways

Twist

+ Ankle Rolls

Butterfly

Inverted Bumblebee

Foot Wrap

Bridge

+ Sways

Tuck into Ball

Shoot through to

Foot Wrap

Foot Wrap

High Boat

Kneeling

Forward

Extension

Lay on Belly
Journaling Space

What came up for you around the word Connection today?


About Day 17’s Theme:
Radiate
“You could saunter through life, or you could radiate.” - Lennard Smith
(my husband) when helping me figure out what I wanted to say for todays
theme. Haha!

A lovely leadway from yesterdays theme of Connection, it should feel a


little easier to connect to the sensation of Radiating now that you feel more
connection to yourself and your surroundings.

People pick up on your energy. You’ll notice that people who radiate a
certain energy, become memorable to you for the energy that they radiate.

Start to notice what energy you would like to radiate and start to feel the
emotion you want other people to feel when they connect with you.

We are going to play with some Energy Work today. Your imagination is
your most powerful tool, and is how you connect to and use “Energy”. Let’s
dive in.
Day 17 - Radiate

Reclined Goddess

Straddle Sways

Reclined Ball

Spinal Twist
+ Sways

+ Knee Circle

Supported Side Plank

Cow Face Kneeling

Reclined Tree

Reclined Fig 4

+ Bind

Transition

+ Sway Crunches

Butterfly

+ Sway/Wings
Journaling Space

What person or place have you felt a strong sense of Radiating with? How
do you want other people to feel when they are around you?
About Day 18’s Theme:
Worth
“I am not worthy” is one of the most crippling, and common beliefs that
will hold you back.

Listen closely. I am here to tell you that you have a gift or talent that you
may not even be aware of its value because it comes so naturally to you,
you will think everyone can do or be it. No one, I repeat, no one, has this
gift or talent that you do. It is completely unique to you.

You are valuable. You make a difference in this world, whether you can see
it or not. But right now, I want you to see it. Even if it is a glimpse of how
much value you bring to those around you and to this world.

These next few minutes your anchor is to feel your value and your worth.

Let’s get started.


Day 18 - Worth

Shoulder Blades

Shoulder Blades

Heart Opener

Inverted Straddle
Inverted

Heart Opener

+ Sways Clasped Hands

+ Ankle Rolls

Goddess

+ Sways Extended Arms + Decompression Slide

+ Hip Press

Inverted Pigeon

Climb to Ball

Slide Plank

Down Dog

Swings

Plank

Down Dog

Flipped Dog

Flipped Dog

+ Wrist and Ankle

Spinal Twist

Rolls

Isolated Rib
Slides

Journaling Space

Do you believe you are Worthy? Why? What came up for you in today’s
class?
About Day 19’s Theme:
Comfort
I think comfort is an important thing to bring attention to because
sometimes it is constructive, and sometimes it is serving old patterns that
may not be helpful anymore.

Let’s bring attention to what aspects of feeling comfortable are drawing you
in. Where do you not feel comfort? And what do you currently do to feel
more comfortable?

Let’s practice awareness so that you can break patterns and reconstruct new
belief systems in your class today.
Day 19 - Comfort

Open Seated

Cocoon

Spinal Twists

Inverted Cobra

Ankle Rolls

Supported

Neck Decompression

Supported

Constructive

Plough

Reclined

Rest Neck

Goddess
Decompression

Journaling Space

Where do you not feel comfort? And what do you currently do to feel more
comfortable? What comes up when you connect into the sensation of
Comfort?
About Day 20’s Theme:
Devotion
Devotion is a powerful choice of focusing on one thing. Take comfort in
knowing that you are in control of this choice and you will need to choose it
over and over. As Tony Robbins says, your energy flows where your
attention goes.

You can choose what you want to focus on and devote yourself to. What is
that going to be this year? This month? This week? Today? This class? You
are in control of this. You can choose what you want your life to be, what
you want to devote yourself to.

Your focus, time and energy are so incredibly valuable! Actively notice
what you would like to be devoted to during today’s class.
Day 20 - Devotion

Stag Sways

Childs Pose

Table Top

Childs Pose
Surrender

Surrender

+ Sways

Hip Hang

Hip Hang

Pike Transition

Seal

Restorative

+ Foot Hook

+ Sways

Lying on belly

gentle neck stretch


Journaling Space

Where is your energy and focus currently going? What would you like to be
Devoted to?
About Day 21’s Theme:
Kind
You may or may not understand the value of your own kindness. You will
feel it’s value when someone else does something unnecessarily generous
and thoughtful for you but you will usually devalue the kindness that you
do for others OR keep a tally and attach strings.

True kindness is when you want to make someone else’s life better and
have no expectations on any returned behaviour. When you recognise the
immense value of your own kindness, other people’s opinions start not to
affect you as much, because you know that you have done your very best.

In today’s class you will focus all that outward energy of kindness for
others towards yourself. Because if you can choose to be kind to yourself,
then it’s much easier to choose kindness for others. Let’s get started.
Day 21 - Kind

Shoulder Blades

Front Lion

Front Lion

Front Lion
Heart Opener

Hip Dips

Hip Dips Bent Leg

Hip Dips

+ Sways

Front Lion

Cow Face

Cow Face

Supported Side

Hip Dips

+ Eagle Arms

Plank

Straight Leg

Side Plank

Side Plank Knee

Staff

+ Single Leg Raises

Crunches

Forward Fold
Journaling Space

What does Kindness bring up for you? What does it feel like in your body?
About Day 22’s Theme:
Compassion
Today you will bring your attention to what ‘Compassion’ means.

Compassion is the deepest form of connection. Similar to Kindness,


Compassion is slightly different in the way that you see each person and
thing with unconditional love

Usually when you experience pain, either your own or perceiving someone
else’s, you will shy away from it.

Compassion is the act of not looking away when pain or discomfort exists.

Acknowledge any pain that you have experienced with the steady gaze of
compassion and unconditional love as you move through your class today.
Day 22 - Compassion

Cocoon

Inverted Cobra

Inverted

Fetus Pose
+ Banana Sways

+ Sways

Goddess

(both sides)

Seated

Garland

Reclined Leg

Meditation

Swings
Journaling Space

How do you feel about the sensation of Compassion? Where could you be
more Compassionate?
About Day 23’s Theme:
Om
Today you will learn about and use the word “Om”.

“Om” is from a Sanskrit origin and is one of the most sacred mantras of
Hinduism and Tibetan Buddhism.

It is more than a word that can be defined in a dictionary, Om is the


vibration of the Universe, or God, and unifies all. It is traditional to chant
the mantra Om and sit in the vibration of the sound afterwards.

So today I invite you to chant “Om” 3 times with me at the start and end of
class. Reflecting and connecting with the unification and harmony of
yourself to the Universe.

PS!! Stay till the very end of the video for some bloopers during filming
today’s class!
Day 23 - Om

Seated Meditation

Straddle

Stag

Fig 4 Tuck
Butterfly Wings

Extended Pigeon

Down Dog

Supported Plank

Full Plank

(or Fig 4)

Option 1

Option 2

Baby Cobra

Plank

Down Dog

Half Splits

Low Lunge

Straddle

Seated

Meditation
Journaling Space

How did the sensation of Om feel for you today? What does being in unity
with everything mean to you? Do you feel in harmony with the
Universe/God/

Something greater than yourself?


About Day 24’s Theme:
Nurture
Today you will focus on what “Nurture” feels like in your body Nurture
makes me think of the words nature and mother, that’s because this word
means to care for and encourage growth and development.

If you were to look inwards and see the places you would like to plant some
seeds of growth and development, where would you plant seeds, and what
would those seeds represent?

Notice what qualities you would like to nurture within yourself as you
move through class today.
Day 24 - Nurture

Supported

Reverse Forearm

Reclined

Inverted Cobra
Forward Fold

Plank

Supported Legs

+ Sways

Spinal Twist

Supported Crab

Spinal Twist

Supported Crab

Cocoon
Journaling Space

What seeds of and growth and development did you plant in today’s class?

What drew you to these qualities? What do you need to do to Nurture them?
About Day 25’s Theme:
Mother
Today you will bring your attention to the sensation of what “Mother” feels
like.

Usually when you think of the word “Mother” your attention will go to your
own mother, and then reflect onto your own mothering qualities.

You might even start to think about the entire Earth represented as a
Mother, looking after and caring for you no matter what.

Mother represents a form of unconditional love. You may or may not feel at
peace with the presence of a mother in your life and it will probably take
you back to your inner child. Let’s explore what “Mother” brings up for you
during class today.
Day 25 - Mother

Fetus Pose

Supported Side

Supported Side

Back Bend
+ Sways

Plank Sway

Plank Sway

Front Cocoon

Supported Side

Supported Side

Back Bend

Surrender

Plank Sway

Plank Sway

Fetus Pose

+ Sways
Journaling Space

How do you feel about the word and sensation of Mother? What comes up
for you? Do you feel unconditionally loved? Do you love anyone
unconditionally?
About Day 26’s Theme:
Reflection
We are nearing the end of our 30 days together, so today you will practice
some Reflection on your journey so far and in general.

It is in our nature to use reflection automatically. You will notice yourself


replaying a conversation or memory over and over as your brain tries to
understand it from different points of view and ingrain hidden belief
systems a little deeper. Depending on your experiences and how you reflect,
it can be productive and it can also be unproductive to your growth.

Let’s take the time to reflect as a powerful process to integrate new ideas
and structures. Notice if something is working and acknowledge how far
you have come.

Practicing a compassionate curiosity will be key as you reflect and move


through your class today.
Day 26 - Reflection

Childs Pose

+ Hip Sways

Shoulder

Press and Roll


Shoulder

+ Neck Sways

Massage

Massage

+ Shoulder Shrugs

Press and Roll

Reclined

Reclined

Neck

Goddess

Supported Legs

Decompression

+ Sways

Neck

Neck

Reclined

Decompression

Decompression

Supported Legs

+ Spinal Twist
+ Spinal Twist

+ Sways

+ Neck Sways

+ Neck Sways

Journaling Space
What did you Reflect on today? When did you notice judgement arise?
What emotions came up? How could you hold space for more compassion
here?
About Day 27’s Theme:
Grace
Today you will focus on what “Grace” means and feels like in your body.

Typically, we will think about the word grace in the form of effortless
movement that is beautiful and elegant, which is what we will be searching
for in our class today

Know that it can also mean a favour of time, high honour and connected to
the Divine.

I think the embodiment of Grace is when you hold yourself and move with
a deep sense of confidence. You have time, you highly respect yourself and
you are connected to a greater purpose and have complete confidence in
each choice and movement you make.

Today’s class will challenge you. Search for a deeper sense of Grace within
your mind and body connection during class today. It could happen in a
moment between movements or as you land in a movement, it may not
happen all the way through, but it will happen more and more as you search
for it.

PS. You will probably want to practice today’s flow more than once!
Day 27 - Grace

Supported Staff
+ Leg Sways

Supported

Perch

Standing

Butterfly

Press Away

Slide to L Sit

Manta Ray

Manta Ray Bind

Transition

Transition

Extended Opp

Opp

Manta Ray

Manta Ray Bind

Sideways L Sit

Foot Switch

Extended Same

Same

Tension
Transition

Tik Tok Inversion

Supported

Childs Pose

Shoulder Blades

Awkward

Heart Opener

Aeroplane
Journaling Space

Where did you/did you not feel Graceful today? What ways could you
practice Grace moving forward?
About Day 28’s Theme:
Flow
Today you will focus on what “Flow” feels like in your body.

Think of a time when you were in full flow, you had deep focus and knew
exactly what you were doing was correct and in alignment. To get into that
deep flow state more often, you need to practice focus without getting
distracted. This is one of the reasons you have been loving these classes and
the breath work we have been doing.

Today you will be practicing a short breath to movement flow and be


repeating it 5 times. Focus on lengthening your breath and slowing your
movements to match your breath. This is very much a Vinyasa style Aerial
Yoga class and very addictive to repeat. When you’re ready, let’s get
flowing.
Day 28 - Flow

Kneeling Shoulder
Cactus

Kneeling

Cow

Blades Heart Opener

Forward Fold

+ Extended Arms

Cat

Table Top

Down Dog

Plank

Chaturanga /

Up Dog

Childs Pose

Wrapped

Low Push Up

Shoulder Blades

Heart Opener

Surrender

Side Bend Sway

Side Bend Sway


Pull Up to Plumb

Line Transition

Journaling Space

What did Flow feel like in your body today? Did you find your flow?
About Day 29’s Theme:
Joy
Can you believe it’s already Day 29?! Today you are bringing some JOY
into your life!

Joy feels like a bubbling up sensation, like when a bunch of giggles spills
out and a huge sense of play takes a hold of you and you have to move your
body.

Joy can also be a quiet thing. It can be a little sacred part of you that glows
bright and doesn’t need to be expressed so exuberantly.

Joy is usually something we do not let ourselves experience very often as


adults. I think of little kids playing and laughing when I think of Joy. It
makes me feel a little nostalgic because it doesn’t come as easily to me as it
used to. I feel like I have to actively work on doing something that brings
me joy, that makes me want to dance and play and giggle uncontrollably.

Notice the things that have brought you joy. What does Joy mean to you?

What events in your life, people or things you have done that made you feel
joy?

In today’s class we are going to use some playful movements to get into the
essence of your Joy. Let’s get started.
Day 29 - Joy

Standing Cobra

L Sit

Straddle

Standing

Open Foot Wrap

Open Hammock

Garland

Cocoon

Straddle

Happy Baby

Inverted Cobra

Bridge

Inverted Straddle
Front Belt Wrap /

Seatbelt

Front Belt Wrap

Reclined

Back Bend

Goddess

(both sides)
Journaling Space

What does Joy bring up for you? When and where do you feel the sensation
of Joy in your body and your life?
About Day 30’s Theme:
Light
For our final day together, you will focus on your “Light” and give yourself
a big hug for completing this series.

You know you have a light within you. You know that everyone has light
within them. But what does this light actually mean? And how can you be
consciously connected to it all of the time?

Imagination and Repetition is key here. Create practices that remind you to
imagine your light in all its different aspects like we’ve gone through in this
series.

The light within me, see’s the light within you. May we be a reflection of
our light within each other. Today, you will Embrace Your Light. Let’s
begin class.
Day 30 - Light

Neck Decompression

Full Neck

Spinal Twist

Spinal Twist

+ Neck Sways

Decompression

Supported Leg

Front Belt Wrap

Forward Fold

Surrender

Sways

Knee Hook

+ Neck Sways
+ Sways

+ Shoulder Sways

+ Press Forward

Hip Hang

+ Knee Circles

Inverted

Shoulder Blades

Open Hammock

+ Foot Lock

Goddess

Heart Opener

Heart Opener

Sways

+ Hip Presses

Standing Cobra

Cocoon

Transition
Journaling Space

How does it feel to Embrace Your own Light? Can you see the light within
others?

What does the texture, colour, size and movement of your own light or of
other people’s lights feel like to you?

Aerial Yoga Life Course


Thank you!

I want to give a big hug and thank you to Pau, our graphic designer, for
collating all of this information to look so beautiful and professional, I am
so grateful for all of her efficient creativity. I also want to give a huge shout
out to my husband, Lenny, for doing all of the technical and a tonne of the
marketing work for this series to flourish, you inspire me every day to be
better and dream bigger. I could not have put this together without these 2
people by my side.

And lastly, I want to take a moment to thank YOU for showing up for
yourself and for spending some of your time with me throughout this series.
I truly hope that this practice has helped you to connect to your light and
you show up in the world a little brighter.

The light in me, see’s, loves, and cherishes the light within you.

Thank you. Thank you. Thank you. I’ll see you again soon.

Then you move into the second part of

the course for the remaining 16 days

Jess

which is called the Skills section, where we focus more on technique and
more

intermediate to advanced skills.

There are also a bunch of other bonuses

such as weekly live classes and an

extensive pose tutorial library, so if that sounds like something you might
be

interested in, then head over to my free


deep dive training to find out more:

www.aerialyoga.life/freetraining

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