Have you ever tried a workout that combines the benefits of yoga with the exhilaration of flying? If not, you might want to consider giving aerial yoga a try. This unique form of yoga is gaining popularity all over the world, and for good reason. With its challenging yet rewarding poses and the added physical and mental benefits of being suspended in the air, it’s no wonder that more and more people are turning to aerial yoga as a fun and effective way to stay fit and healthy. So why not step out of your comfort zone and give it a try?
What aerial yoga
Aerial yoga, also known as anti-gravity yoga, is a type of yoga that uses a soft, fabric hammock to support the body in various poses. The hammock is suspended from the ceiling, allowing practitioners to perform traditional yoga poses in mid-air.While aerial yoga may look intimidating at first glance, it is actually suitable for yogis of all levels, including beginners. The hammock provides support and stability, making it easier to ease into poses and hold them for longer periods.
Basic Poses
These basic poses are a great starting point for anyone looking to try aerial yoga. Remember to always listen to your body and practice with caution. With regular practice, aerial yoga can help you build strength, flexibility, and balance.
Downward Dog
Begin by standing with the hammock in front of you at hip height. Place your hands on the floor and step your feet back until your body forms an inverted V shape. Place your feet inside the hammock and allow your body to relax. This pose is great for stretching the hamstrings and relieving tension in the back.
Cocoon
Sit in the hammock with your knees bent and feet on the ground. Lean back and allow the hammock to support your weight as you lift your feet off the ground. Wrap the hammock around your body, like a cocoon, and breathe deeply. This pose is perfect for releasing tension in the neck and shoulders.
Flying Pigeon
Begin in a seated position with the hammock in front of you. Step one foot into the hammock and lift your other foot off the ground. Place your hands on the ground and lean forward, allowing your body to lift off the ground. This pose is great for building upper body strength and improving balance.
Lizard Pose
Begin in a standing position with the hammock in front of you. Place one foot inside the hammock and bend your knee, bringing your foot towards your hip. Place your hands on the ground and lean forward, allowing your body to hang. This pose is great for stretching the hip flexors and improving flexibility in the legs.
Shavasana
Lie down in the hammock and allow your body to relax completely. Close your eyes and breathe deeply, allowing yourself to fully surrender to the support of the hammock. This pose is great for reducing stress and promoting relaxation.
Breathing Techniques and Meditation
Aerial Yoga Breathing Techniques
Three-Part Breath
The Three-Part Breath is a classic yoga breathing technique that can be easily adapted for Aerial Yoga. To practice this technique, sit comfortably in the hammock and take a few deep breaths to center yourself. Then, inhale deeply into your belly, filling it completely with air. Next, inhale into your ribcage, filling it with air. Finally, inhale into your chest, filling it with air. Hold the breath for a few seconds, then exhale slowly and completely. Repeat for several rounds.
Ujjayi Breath
Ujjayi Breath is a powerful breathing technique that can help to calm the mind and body. To practice this technique in Aerial Yoga, sit comfortably in the hammock and close your eyes. Take a few deep breaths, then begin to inhale through your nose and exhale through your mouth, making a soft “ha” sound. As you become more comfortable with this technique, try closing your mouth and making the “ha” sound in the back of your throat. This will create a whisper-like sound and help to deepen your breath.
Alternate Nostril Breathing
Alternate Nostril Breathing is a great technique to help balance the left and right hemispheres of the brain. To practice this technique in Aerial Yoga, sit comfortably in the hammock and place your right hand on your nose. Inhale deeply through your left nostril, then close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril, then close it with your thumb and exhale through your left nostril. Continue alternating for several rounds.
Aerial Yoga Meditation Practices
In addition to breathing techniques, Aerial Yoga can also be a great way to incorporate meditation into your practice. Here are some of the best meditation practices to try:
Guided Meditation
Guided meditation is a great way to get started with meditation, especially if you’re new to the practice. To practice guided meditation in Aerial Yoga, find a comfortable seat in the hammock and play a guided meditation. Focus on the words and allow yourself to relax and let go.
Body Scan Meditation
Body Scan Meditation is a great way to connect with your body and release tension. To practice this technique in Aerial Yoga, find a comfortable seat in the hammock and close your eyes. Take a few deep breaths, then begin to scan your body from head to toe, noticing any areas of tension or discomfort. As you breathe, imagine sending healing energy to these areas and releasing the tension.
Loving-Kindness Meditation
Loving-Kindness Meditation is a powerful technique to help cultivate feelings of compassion and love for yourself and others. To practice this technique in Aerial Yoga, find a comfortable seat in the hammock and close your eyes. Take a few deep breaths, then begin to visualize someone you love and care for deeply. Focus on sending them love and light, then expand this feeling to include yourself and others.
Equipment Needed for Aerial Yoga
This type of yoga allows practitioners to defy gravity and perform poses that can be difficult to achieve on the ground. However, in order to practice aerial yoga safely and effectively, you’ll need some equipment. In this article, we’ll discuss the equipment needed for aerial yoga and why each piece is essential to your practice.
Aerial Yoga Hammock
The most important piece of equipment for aerial yoga is the hammock itself. This is what you’ll be using to suspend yourself in the air and perform various poses. A high-quality hammock should be made from a strong, durable fabric that can support your weight and withstand regular use. Look for a hammock that is at least 6 yards long and 2.5 yards wide to ensure that you have enough space to move around comfortably.
Rigging Hardware
In order to suspend your hammock from the ceiling, you’ll need rigging hardware. This includes carabiners, swivels, and daisy chains. Make sure that you choose hardware that is rated for aerial use and can support your weight. It’s also important to have a professional install your rigging hardware to ensure that it is secure and safe.
Yoga Mat
While you won’t be doing traditional yoga poses on the ground during aerial yoga, you’ll still need a yoga mat for safety and comfort. The mat will provide a cushioned surface for you to stand on while you’re getting in and out of the hammock, as well as a non-slip surface for your hands and feet. Look for a mat that is thick and durable, with a non-slip surface on both sides.
Comfortable Clothing
Aerial yoga involves a lot of movement and inversion, so it’s important to wear comfortable, stretchy clothing that allows for a full range of motion. Avoid loose or baggy clothing that could get caught in the hammock, and opt for form-fitting tops and leggings instead. Make sure that your clothing is breathable and moisture-wicking, as you’re likely to work up a sweat during your practice.
Aerial Yoga Safety Considerations
Safety considerations for aerial yoga
Here are some of the critical safety considerations to keep in mind when practicing aerial yoga
Equipment
The first and perhaps most important safety consideration for Aerial Yoga is equipment. You should only use equipment that is specifically designed for Aerial Yoga, as using improper equipment can lead to serious injury. Make sure the fabric is sturdy and securely attached to the ceiling, and that the rigging has been installed by a professional.It is also important to check the fabric for any signs of wear and tear before each use, and to replace it if necessary.
Instructor Qualifications
Another important safety consideration for Aerial Yoga is the qualifications of your instructor. Aerial Yoga is a specialized form of yoga that requires additional training and certification beyond a standard yoga certification. Make sure your instructor has received proper training and certification in Aerial Yoga before taking a class.
Proper Technique
Finally, proper technique is essential for safe Aerial Yoga practice. This includes proper alignment, breathing, and movement. It is important to listen to your body and not force any movements that feel uncomfortable or painful. It is also important to warm up properly before attempting any Aerial Yoga poses, and to gradually build up to more challenging poses over time. Never attempt a pose that is beyond your current level of experience or ability.
