In the modern world, a large number of people spend most of their time in a sitting position
at school, at work, at a computer, etc. A sedentary lifestyle, passivity, almost complete lack of physical activity lead to overstrain of the muscles of the back, neck, stagnation in the pelvic organs, deterioration of blood circulation and brain function. Therefore, there is an urgent need to increase motor activity, relieve muscle, nervous tension and stress from the spine, improve blood flow and, as a result, mental abilities. Best of all, yoga in a hammock copes with these tasks.
Aero yoga and its features
Aerial, fly, aero, anti-gravity or yoga in hammocks is a modern fitness direction that combines physical exercises, elements of dance, gymnastics, Pilates, acrobatics, stretching and yoga asanas. In some way, this is a combination of fitness with spiritual practices. Such physical activity helps to improve well-being, including psychological.
Anti-gravity yoga differs from ordinary yoga in that all exercises are performed in the air, in suspension with the help of a hammock. It is made from a dense fabric used in the manufacture of parachutes. It can withstand loads up to 250 kg. The hammock is attached to the ceiling with a climbing carabiner. In addition, various devices can be attached to it – handles, stirrups, soft inserts, etc. Thanks to their use, it is possible to increase the range of elements performed.
Aerial yoga training takes place in several stages:
- preparation, establishment of control over breathing;
- light warm-up;
- performing simple asanas, stretching;
- transition to air exercises at a distance from the floor;
- performing inverted asanas – upside down;
- complete relaxation or shavasana.
Indications and benefits of this physical activity
Fly yoga is recommended for people with the following health problems:
- violation of the functioning of internal organs;
- vegetative-vascular dystonia;
- arthritis, arthrosis;
- sleep disturbance;
- muscle hypotension;
- kyphosis, osteochondrosis, scoliosis.
Also, this physical activity will be useful for those who often experience stress, internal nervous tension, increased anxiety, fatigue, which have problems with the vestibular apparatus and are clamped in the muscles. With proper asanas and regular training, anti-gravity yoga brings the following benefits:
- tones muscles, trains the body;
- eliminates back pain;
- fights cellulite and excess weight;
- improves blood flow;
- strengthens and heals joints;
- trains the respiratory, improves the functioning of the digestive system;
- eliminates hypertension, stress, phobias;
- improves stretching, posture, coordination of movements;
- strengthens memory;
- relieves tension from the spine;
- improves mental abilities.
Recommendations for training
In order for the training to be comfortable and safe for you and other participants in the class, you should adhere to the following rules:
Before starting the exercises, it is necessary to listen to the introductory briefing by the trainer.
You should only practice in tight-fitting, but not restrictive clothing.
Jewelry, hairpins, watches and other accessories cannot be worn for training.
You need to eat 1.5-2 hours before yoga.
Talking while performing asanas is not recommended.
Aerial yoga exercises
It is recommended to learn aerial yoga under the supervision and with the help of a professional instructor. However, there are simple exercises that you can learn to perform on your own:
Sit in a hammock as comfortably as possible, grab the stirrup and lean back. Rock back and forth.
Move one leg into the hammock, put it so that the fabric is a little further than the knee. Bend this leg at a right angle. Grasp the middle handles, bring the suspended leg as far forward as possible. The second should rest against the floor and be straight. Open the chest, sway slightly back and forth. Then change limbs.
Place a hammock under your shoulder blades. Bring straight arms and curved legs back. Grab your feet with your hands, tilt your head back, bend the body. After 20-30 seconds, kneel down and wrap your arms around a hammock, bend in your back, stretch forward.
Lie down in a hammock so that the thighs and lower abdomen are located on the fabric. Bring your hands back and up, grab the hammock. Straighten your legs, bend your back a little. Lock in 30 seconds.
Lie down in a hammock so that only the pelvis is located on the fabric. Grab the middle straps, spread your legs apart, wrap them around the hammock, circling the fabric around the feet. Lower your head and arms down, rest your hands on the floor and walk forward a little. Pull the back, lower back, point the top of the head up. Then grab the lower straps, fire the legs, return to the starting position.
Disadvantages of fly yoga
This physical activity is not without its drawbacks. They are few, but they are significant enough. It is about the following:
Lack of sections on aerial yoga
In small towns and even more so in villages, such classes are not held, since there is no demand for them, and instructors prefer to work in megacities.
A large number of contraindications
Unfortunately, not everyone can practice asanas in hammocks, so it is necessary to undergo a medical examination before training.
Fly yoga exercises are prohibited for the following health problems:
- heart pathology;
- violation of blood pressure;
- diseases of the ears, bone skeleton;
- problems with maintaining balance;
- persistent severe pain in the back, neck;
- spasms in the muscles;
- postoperative period;
- regular dizziness, fainting;
- recent traumatic brain injury or concussion;
- intervertebral hernia.