Aerial Yoga : Benefits , Tips for beginners and health

Aerial yoga

Introduction of Aerial Yoga

Aerial yoga is a hybrid type of yoga created by Michael Dordignac in 2006 that combines traditional yoga poses, Pilates, and dance with a comb.

Long-term yoga requires a special type of cradle, a support designed to support an average of up to 300 kilograms. Rick usually consists of a support chain, a webpage, a hammock and carabiners. Two support chains are hung less than a meter from the ceiling to ground level, and the crib is attached at a height set by the user.

The cradle acts like a swing that supports the hips for further twists and turns. Mat-based yoga postures may prove easier to do with aerial yoga, while the comb movement contributes to adding variety to aerial training.

Long-term yoga has not been studied in clinical trials. Ancient evidence suggests that muscles and joints are strengthened and rehabilitated by making it easier to bend the whole body during exercise, and the spine is deformed as the body hangs freely. . [4] Yoga in general, and Hawaiian yoga in particular, are beneficial for emotional, psychological and spiritual health.

Travel writer Elizabeth Cowing, who modeled her Hawaiian yoga class, warns that as a new instructor she “feels it in [her] [muscles].” In his experience, “It’s a combination of feeling weightless and finding some iron in your center or upper body.

Cross position in aerial yoga, crouching with support over hips, arms flexing, stellar flexion, cradle supporting tail bone bent behind body; And one leg of the king pigeon is like the curve of a star, but with one leg attached to the front of the cradle. The tied version is placed on the back of the ankle of the hand.

What is Aerial Yoga?

Aerial yoga, also known as anti-gravity yoga, shares many similarities with traditional yoga. However, there is a big difference. When attending aerial yoga classes, your body weight will be supported by a hammock. This means you will be suspended in the air! It is a great option for beginners and experienced yoga practitioners. For Aerial yoga or trapeze yoga, one should do yoga while in mid air. It’s impossible to think about doing this, just imagine how it would feel when you tried it for the first time.

Many people try to learn Hawaiian yoga on their own, but the practice requires precision and knowledge. If you make the wrong move, it can injure your body or pull a muscle. This is why people recommend you to learn trapeze yoga with professional help. Due to the popularity of trapeze yoga, there are now many classes available in every city. In most of these classes you have other learners with you who have different learning abilities next to you. If you’ve ever tried to learn a new skill, you know how difficult it is to take the first step.

If you’re trying to figure out something difficult, it can be difficult to take that step without help. Some skills require the help of a highly skilled professional. If you are trying to learn aerial yoga, it is very hard to start it yourself. Practicing yoga has long been considered one of the best ways to stay healthy and relieve stress. Although traditional yoga is good for the mind and body, aerial yoga has some additional benefits.

We recently introduced new Hawaiian yoga classes at our studio in Albany and we encourage new and longtime yogis to try this amazing new offering. Read on in an aerial yoga class and to learn more about the benefits of aerial yoga.

Aerial yoga tips for beginners:

Aerial-yoga beginners guide

If you’re new to aerial yoga fitness, you can expect an interesting and growing experience, says Michael Lee, co-owner of AIR Los Angeles and AFTT certified aerial yoga instructor. But, training can certainly be challenging and it may take some time to measure your body. You don’t need any prior yoga experience to take an aerial yoga class, said Lee, but practicing at a yoga venue first is certainly beneficial. Here are some tips to keep in mind before heading to your first class:

Sling Confidence:

This is an exercise that is added to the body as the sling can take up to a thousand pounds. No matter what your size, shape, or ability, you can enjoy aerial yoga,” says Danny Shannon, Mindbody holistic health specialist and certified yoga instructor.

Wear the right gear:

For an aerial yoga class, you’ll want to wear tight yoga pants or leggings instead of loose pants or shorts, says Lee Walker, owner of Ariform Arts. A sports bra is essential, as well as a fitted workout shirt that will completely cover hands if you have sensitive skin. Walker also recommends wearing a tank top, and bringing a long sleeve that you wear for certain moves.

Don’t have a big meal first:

You may want to avoid eating a large meal an hour before class, but Walker doesn’t want you to indulge in low blood sugar class, so small snacks like bananas are essential. should be fine.
Leave jewelry at home: Shannon says jewelry can be ripped off as easily as slings, so it’s best not to have jewelry during your workout.

Calm down a bit:

Walker said difficult actions are frightening and that people often turn their heads. Breathe through the pose and move at your own pace.

Talk to you:

Both Shannon and Walker agree that if you need help dealing with the sling, or if you’re awkward with a pose, don’t be afraid to speak up and ask an instructor for help. This is for them, they want you to enjoy the class.

Change as needed:

Walker stresses that while a movement may seem difficult, there are many variations that anyone can achieve with aerial yoga classes. Go to class with an open mind and make sure you have an open communication relationship with your instructor.

What Are the Benefits of Aerial Yoga?

Benefits of aerial yoga

1. Ideal for Back Pain Sufferers

Although everyone can benefit from aerial yoga classes, they are great for those who experience back pain. Cradle support puts less pressure on your joints. Aerial yoga does not control the spine, which is a huge benefit for people suffering from back pain. You will get full body training without any hassle.

2. Respiratory Support

Controlled breathing is an important aspect of yoga. By doing yoga for a long time, you can take deep breaths without any hindrance. You can completely relax while hanging in the air. Hawaiian yoga allows you to maintain each pose comfortably. Over time, you can expect your lung capacity to improve.

3. Improves Flexibility

To maintain a good movement, you need to constantly work on your flexibility. Aerial yoga classes will definitely help you stretch your muscles and tendons safely. Stopping in the air gives you more room to go. This means that you can do such yogasanas that you cannot do on the floor.

4. Stress Relief

Don’t underestimate the stress relief that comes from attending aerial yoga classes. If you’re having a hard time or experiencing anxiety attacks, aerial yoga can help keep your mind at ease. It provides an opportunity to meditate and focus on positive thoughts (hanging upside down!) In addition to stress relief, opposite benefits include greater balance, more energy, and better focus. When you are upside down, blood flows to your brain and provides oxygen needed for brain function.

5.Burns Calories

Hawaiian yoga offers much more than peace and relaxation. This helps burn calories through the balance needed to stay in control of the scrotum. Yoga boy class requires a solid core to be suspended in the air when you switch positions like this which is not possible. In fact, a study conducted by the American Council for Fitness shows that competitive aerobic yoga is effective in aerobic exercise. You can burn 320 calories during a 50-minute aerial yoga session. After six weeks, your risk of developing heart disease will drop.

6. Promotion Circulation:


Taking into account the nature of breathing and respiration through movements, Lee said that Hawaiian yoga is best for starting digestion and digestion throughout the body.
Improve core strength: To maintain stability at various levels, it’s important to keep the abdominal muscles focused throughout training, Lee said.

7. Build Confidence and Mood:

Shannon said that in addition to the opportunity to learn something new, Hawaiian yoga also makes yoga more advanced for beginners with sling support, which instills confidence in the practice and gives a sense of success.

8. Low Impact Exercise :


Shannon said that because of its low- or zero-impact nature, aerial yoga is a great option for people who want to move their bodies, but also for those who experience joint problems. “By using gravity and suspension, aerial yoga allows you to hold the body in place without compressing the joints. There are even combined aerial yoga classes that focus specifically on the joint that Targets pressure and pain.”

Best Poses of Aerial Yoga.

Poses of aerial yoga

Some aerial yoga requires only minimal support from the cradle for balance purposes, while others require you to hold 100% of your body weight on a sling. An introductory or introductory class can get you used to basic wraps and poses. Some of Shannon’s favorite aerial yoga poses:

  1. Varkasana (Full Pose):

This pose is ideal for anyone with tight hips and difficulty in external rotation of the hips. Your body is supported by a slingshot, creating a restorative variation of the pose.

  1. Madyasana (Fish Pose Support):

It is an accessible pose that is ideal for people with different abilities, and it helps to open up the chest and move the spine.

  1. Arthur Capodasana (Half-Pigeon Pose):

Your bent leg is on the floor and your outstretched leg is on the sling. This pose helps in opening up the pelvic flexors.

  1. Supta Konasana (Slant Angle Pose / Inverted Star Pose):

Keeping your heart above your head can be very helpful – yes, you can be averse to this, but you can do it!

What to Expect During an Aerial Yoga Fitness Class

You might think that the list goes back and forth, however, before discussing specific movements, the first thing you should expect when signing an aerodynamic exercise class with the Quadrocchi is to face your fears and believe them. . “You have a crib,” he said.

Outside of the mental limbo, tell us what to expect in the aerial exercise class you take. “Based on the importance of the brand, the teacher, and the classroom, fitness classes range from a slow, meditative, restorative experience in a body-mind-spirit connection to a form of fitness to gain flexibility. He said.

Aerial Yoga Compares to Classic Yoga?

Aerial yoga supports traditional yoga, which is reminiscent of Quattrocchi. “Both have their benefits, but aerial yoga can be a great option for people who experience joint or back pain,” he says, adding that aerial yoga uses silk cradles to help the body reach contact points. Helps to reach deeper into the pose which are usually difficult to do alone. This, in a way, will lead to better flexibility in practice and much easier movement in traditional yoga, despite the notion that aerial rebounds are a challenge (suspend and all).

Regardless of the style of class you’re enrolling in, you can expect instructors to guide you through each line. One thing is for sure: you will feel it in your stomach in the days to come. “Many positions require abdominal activation to maintain balance and alignment,” says Quattrocchi. “The best part is that your focus will be on finding the pose you don’t notice that happens with the fire in your center.”

Aerial Yoga Fitness Moves You can Do at Home

First, let’s make it clear: Without setting up the right hammock, practicing home aerial yoga can be dangerous. There is always someone on hand to watch you, or if you slip or get injured. With this in mind, you have two options when performing aerial exercises.

That said, the most basic aerial exercise you can do involves hanging upside down depending on the height of the ceiling and the place of rotation. However, before trusting your crib, pay attention to two things:

  1. Double check your equipment.

You should always get a professional contractor to inspect and install equipment on structures such as beams and roofs. There are also free structures, but again students have to research to find safe, reputable companies instead of cheap jobs. It comes in small pieces that attach to everything like a carabiner and a daisy chain.

Also, up to the device, invest in tested equipment. For example, an anti-gravity hammock can hold over 1000 pounds. If you are looking for information or pictures about Hawaiian yoga, you will find some users with succulents installed on tree branches. It is not secure as there is no way to know the strength of that branch. count on us; The only way to do this is to hire an expert.

  1. Make sure you know all the moves.

You should always learn proper wrapping, gripping, loading, dropping and progressing before you do it yourself. Equipment is not just a prop. It usually touches your entire body in space.

If you don’t have combo or silk…

Quattrocchi suggests using a yoga bar as an alternative to a silk cradle to reach deeper poses such as floor bows, tanos pose and reclining pigeon.

General FAQS

What is aerial yoga good for ?



Aerial yoga enables you to comfortably maintain every pose. Over time, you can even expect to improve your lung capacity. In order to maintain a great range of motion, you must consistently work on your flexibility. Aerial yoga class will definitely help you to safely stretch your muscles and tendons.

Can beginners do aerial yoga ?

You can start with either (as long as there is an open-level or aerial yoga for beginners class option available). Spend time researching the studio that you’re going to take the class, look online to see if there are pre-class tips or requirements, and make sure you are booked into a class (if there’s online booking).

Can you lose weight with aerial yoga ?

Can it aid in weight loss? According to the experts from The Yoga Chakra, aerial yoga helps you lose weight by challenging you to engage your muscles to complete the yoga poses while you are in the air. This can help you build toned and lean muscles while you burn body fat.

What is an aerial yoga class ?

Aerial yoga combines the physical practice of yoga with elements of acrobatics through the use of a suspended hammock constructed out of the silk material that is often used in aerial performances.

Is aerial yoga difficult ?

Is Aerial Yoga Difficult? No, aerial yoga is not a difficult sport/form of exercise. … Aerial Yoga does take some getting used to if you’re not used to spending time upside down! At first, aerial yoga looks like it’s something very difficult that takes a lot of skill and practice to perform.

Is Aerial Yoga bad ?

Aerial yoga is a safe form of exercise for practically everyone. Whether you’ll be joining classes or going it alone, you will be fine! As long as you concentrate and be sure to follow instruction carefully, especially if you’re watching your fav yogi on Youtube.

Does yoga make your Fart more ?

“There’s actually a yoga pose that’s literally called the Wind-relieving Pose or Pavanamuktasana. … Furthermore, Dr Look said that physical activity, such as doing yoga, increases the rate gas moves in your intestines to the colon. Even the deep breathing in yoga class could cause you to fart more, according to him.

Is Aerial Yoga better than yoga ?

Aerial yoga is an amazing addition to the practice of yoga as it helps to decompress the spine, increases core strength and balance and provide the action of pulling, a movement that is lacking in the traditional yoga practice.

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