Anti-gravity yoga, upside-down yoga, flying yoga, air yoga, are all names of one of many enjoyable and distinctive yoga model Aerial Yoga. It’s practised utilizing a hammock or a swing, which is suspended from the ceiling.
Although utilizing props in yoga apply was already launched by BKS Iyenger within the late 1900s, generally known as Iyenger Yoga, aerial yoga was created and popularized by gymnast Christopher Harrison.
With the assistance of gravity, you’re working your muscle tissues and joints in a means that will not have been doable in floor yoga poses. Other than strengthening, you can even acquire flexibility in your physique and fluidity in aerial yoga poses.
Most poses practised in aerial yoga could also be just like the overall yoga poses nonetheless, there are modifications finished to assist the pose on a material hanging from the ceiling. Difficult poses like headstands or planks may be simply carried out as hanging from the swing will help you assist the shoulder material.
Issues rookies ought to know earlier than becoming a member of aerial yoga class
For rookies, becoming a member of an aerial yoga class could also be intimidating however there isn’t any want for it. Go to the category with the expectations of getting enjoyable. Even in the event you wouldn’t have prior yoga expertise, it’s not an enormous deal, nonetheless, your physique might take a while to return to phrases with this model, which is totally superb.
Earlier than becoming a member of any class, right here few issues that it is best to bear in mind:
1. Keep away from the category in case of medical points
When you have hypertension, dizziness, ear issues, or are pregnant, it is best to positively not take part in an aerial yoga class until authorised by your physician. Individuals with current surgical procedures or head accidents, who’re liable to fainting spells or have brittle bones ought to keep away from it altogether.
2. Type-fitting but snug garments
In most yoga or meditation lessons, you’re requested to not put on restrictive garments as they might hamper your focus.
In aerial yoga, it is best to put on fitted clothes in order that the motion is within the swing just isn’t tough. It’s advisable to put on a long-sleeved shirt and lowers, which may cowl your armpits and again of the knees, and forestall chaffing.
3. Take away any accent
Carrying jewellery is an enormous no-no. There are excessive possibilities that the material might get tangled or torn by the rings, necklace, or bracelet you’re carrying. Having equipment on the garments may also injury the material of the swing. Equipment reminiscent of hairpins, buckles ought to be fully averted for an aerial yoga class.
4. No lotion, perfumes, or important oils
Many individuals are utilizing the hammocks/swings in aerial yoga lessons. The robust fragrance odor or greasiness of the lotion might cling to the material, therefore it’s at all times suggested to keep away from using fragrance and/or lotion earlier than an aerial yoga class. Additionally, utilizing lotion may also lead to lack of grip, which can be dangerous to you.
5. Gentle or no meals earlier than class
You must apply aerial yoga class after 2 hours of getting a meal or if you’re actually hungry, have a lightweight snack like fruits to keep away from getting abdomen cramps. Keep away from consuming aerated drinks reminiscent of comfortable drinks or alcohol earlier than the category.
A full abdomen may end up in vomiting, gassiness, or an total upset abdomen in hanging aerial yoga poses. You must, nonetheless, be correctly hydrated as aerial yoga requires power and is a high-intensity exercise.
6. Pay attention to the studio insurance policies
Earlier than becoming a member of any class, at all times examine with studio coverage about security precautions, photographing, utilizing your individual water bottles or yoga mats, and so on.
This manner, you can be higher mentally ready for practising the poses. Right here you can even have a great take a look at the instructors’ expertise concerning this model of yoga.
Hammocks vs. Swings
Aerial yoga poses are primarily carried out on hammocks and swings.
The foremost distinction between them is {that a} hammock is an extended piece of cloth that’s hung from the ceilings like a sling. A swing has padded grips, adjustment straps, and handles to offer a wider vary of assist. Most aerial yoga lessons will use both of them or a mixture of each.
Is it secure to apply aerial yoga at residence?
Whereas there isn’t any denying the truth that it’s secure to apply aerial yoga at residence because the devices of aerial yoga are simply out there, your first few lessons ought to at all times be in knowledgeable surroundings.
Start with attending aerial yoga lessons as a way to get a grasp of all of the poses you wish to apply. In a category, the teacher will likely be continuously there to right your poses or spot you which is able to enable you in gaining the arrogance to apply at residence.
All you will have is the proper settings, hammock or swing, and a spotter at residence to begin your house exercise. And also you wouldn’t have to fret about being too excessive as for many of the poses you can be solely 3 inches or 7.6 cm above the bottom. If you wish to be further cautious, you’ll be able to place a fluffy blanket beneath the swing.
Establishing aerial yoga swing at residence
Now that we’ve got established you can apply aerial yoga at residence, it’s time to inform you the ideas for constructing a yoga swing at residence.
An important think about aerial yoga is the swing from which you grasp your self in a pose. The standard of the material, the worth, the choices of handles and the burden it will possibly assist. Usually, a swing can assist a weight of as much as 300 kilos or 140 kg, however there are swings that may stand up to extra. The material ought to be made of top quality nylon that won’t tear even when stretched barely.
Secondly, the set up of the swing additionally performs an enormous position. An aerial yoga swing wants sufficient house and it is strongly recommended that there ought to be at the very least three meters of peak and two meters of horizontal house to maneuver freely whereas hanging.
In case you are an knowledgeable in rigging, go proper forward with putting in the ceiling mounts, nonetheless, we propose you allow this half to the professionals. Even a slight mistake can result in a significant catastrophe. It’s essential make certain that all of the screws, connectors, and different elements are safely mounted within the ceiling to carry your weight and never destroy the construction of your home as nicely.
For simpler set up, options like door-frame bar and freestanding aerial body are additionally available. If you wish to apply within the lap of nature, a freestanding aerial body with adjustable legs is the most secure wager for you.
Aerial yoga poses you’ll be able to attempt
We hope that you’ve now determined to affix the funfilled, energizing, and helpful aerial yoga class.
So under are a number of poses you can attempt with the assistance of your teacher. Nonetheless, we’re certain that you’ll carry out these poses at one level as they’re fairly standard.
1. Excessive Lunge Pose
By practising lunges, you’re basically releasing pressure and stress in your hips and groin space.
Excessive lunge aerial yoga pose strengthens your calf, thigh, and core muscle tissues. Whereas performing lunges with out assist is simple in itself, the straps of the hammock/swing will assist in offering the additional stretch. Additionally, you will have the ability to preserve your backbone straight, which is crucial for gaining an accurate posture.
- Stand in entrance of the hammock and guarantee that the underside of the hammock/swing is according to your pubic bone. Separate the straps of the hammock to make a ‘U’ form.
- Place your proper leg on the ‘U’ bend and bend your knee. Now the hammock is supporting your higher leg simply above the knee. Your left leg is saved straight with toes pointing ahead.
- Together with your arms on the hips, transfer ahead and inhale deeply. Transfer as you’ll when practising the overall lung pose, whereas retaining your left leg firmly on the bottom. Exhale and return to the unique place. Repeat this course of 5 occasions.
You possibly can simply transition to the Warrior I pose by stretching your arms above your head and becoming a member of the palms.
2. Inverted star pose
This pose is simply what you suppose it’s, an inverted place along with your legs and arms unfold like a star.
The inverted star pose will assist in backbone decompression, enhance the movement of blood to the mind, and supply reduction from anxiousness, stress, and poor high quality of sleep. Modify the swing to the proper peak in order that your head doesn’t hit the ground.
- Stand within the middle of the yoga mat and place the ‘U’ bend of the swing/hammock on the buttocks. Slide your arms by means of the straps of the swing identical to you’ll for backpack straps.
- Slowly lean again on the hammock, participating your abdomen muscle tissues and arms to steadiness the straps.
- Barely bend your knees to drag your legs up from the ground and unfold your legs aside, to organize for the star form.
- Maintain leaning backward, along with your arms balancing the straps and supporting your hips.
- After you have been fully inverted, along with your head in the direction of the bottom and ft unfold within the air and you’re feeling snug, take away your arms to convey on the ground, unfold and palms on the ground.
- Maintain this place for five sluggish breathes.
To come back again, slowly convey your arms to carry the straps, and in an orderly method, push your self up in a seated place on the hammock. Bend your knees and produce your legs all the way down to the bottom.
3. Plank pose
Performing a plank is taken into account some of the tough yoga poses as you must closely depend on your arms, shoulder, belly and higher physique muscle tissues to take care of a plank-like posture.
Utilizing a hammock to steadiness your legs can alleviate a few of that stress and in addition enable you keep the pose for an extended period. It’s a nice variation for individuals with decrease again ache.
- Begin with the push-up place. You can even bend your knees to the touch the ground for extra consolation.
- Put one foot on the ‘U’ bend of the hammock/swing whereas retaining your arms straight and interesting your belly muscle tissues to search out stability.
- As soon as you’re secure sufficient, pull up the opposite foot as nicely to return beside the primary foot. Guarantee that your legs are according to the backbone. You possibly can take the assistance of a spotter or teacher to regulate the swing/hammock accordingly.
Even with the assist, you’ll really feel your core muscle tissues placing the trouble to maintain your posture straight.
4. Headstand
Headstand is yet one more tough pose that’s thought of to be a sophisticated yoga pose. When carried out on a mat, you’ll be able to solely apply headstand when you may have constructed sufficient core power and stability to carry your steadiness.
Performing headstand in aerial yoga is a basic instance of how a prop can assist a newbie in doing a number of the most tough poses with ease. On this pose, you’re directing the blood movement in the direction of the top, serving to in spinal decompression, bettering psychological readability, inducing a relaxed thoughts, lowering stress and anxiousness, and so on.
- Carry out all of the preliminary steps as you’ll for an inverted star pose, nonetheless, as a substitute of spreading your legs, your legs will stay closed.
- Wrap the straps of the hammock/swing round your ankles for added assist.
- Convey your arms on the ground, palms dealing with down, and guarantee that a number of the weight can be being held by the arm muscle tissues.
- Maintain this place for two to 4 minutes.
Advantages of Aerial Yoga
Aerial yoga might sound and look intimidating however it may be carried out by any particular person, with exception of individuals with medical points. Even in the event you don’t have a previous yoga apply or are chubby, you’ll be able to simply begin with aerial yoga apply.
1. Steadiness and power are enhanced
Along with bettering your steadiness, aerial yoga lets you develop muscular power by forcing you to remain upright within the hammock with the assistance of your arms and core.
The swings/hammocks assist deep stretches and full-body motion which boosts flexibility and strengthening of the muscle tissues.
2. It helps to enhance posture
The decompression and stretching of the backbone cut back stress within the backbone and enhance posture on account of its use. Aerial yoga is nice for spinal decompression.
The therapeutic apply of stretching in hanging pose helps in stretching your spinal columns and it will get the room to increase and breathe. In flip, elimination of again and spinal points, in addition to the promotion of fantastic well being, end result from this.
3. It aids in weight reduction
The pull-up right into a vertical sit-up, interior connection, again bending, swinging to and forth, flips, and aided toe contact, are all nice for rising power and calorie burn whereas additionally rising flexibility.
In a 2016 survey by the American Council on Train, 16 wholesome feminine contributors aged 18 to 45 lose participated in a six-week aerial yoga program. It was discovered that 50-minute of aerial yoga burned 320 energy subsequently lowering the chance of cardiovascular illnesses reminiscent of coronary heart assault.
4. It helps to enhance blood circulation
Aerial yoga facilitates your physique’s exploration of its capabilities. It helps to boost blood circulation since your physique is hung, and it additionally tones your muscle tissues and will increase flexibility.
With the myriad of actions within the swing/hammock, the general circulation of blood and oxygen enhances tremendously. Your respiration is managed and rhythmic, which improves the oxygen movement.
5. Different advantages
- The assist of the hammock/swings signifies that there isn’t any dangerous influence on the tendons, joints, and bones therefore you can even carry out asanas that you simply thought had been tough for you on the yoga mat.
- You might be utilizing your physique to maneuver inside a material and are floating within the air, which requires stability. Your core muscle tissues are engaged all through the apply, serving to in strengthening them as nicely.
- Within the long-term, all these above advantages enhance your confidence, shallowness, temper, focus, and focus. Additionally, you will really feel a way of wholeness and interior peace.
Conclusion
Performing poses whereas defying gravity won’t solely permit you to construct a steadiness however will give you the flexibleness you may have at all times wished to realize. Many poses may be simply modified to fit your degree of experience therefore aerial yoga may be simply carried out by anybody.
Go to an aerial yoga class with an open thoughts. Suppose as if you’re again in your childhood and are going to play on the swings, with the variation of performing a exercise in a enjoyable method. Belief your self, your physique, your thoughts, and naturally, your sling to present the physique and psychological well-being you may have been dreaming of!
