Posted by on 7/12/2021 to Let's Talk Yoga!
Aerial Yoga for Beginners At Home: Easy Poses to Build From!
aerial yoga for beginners at home consists of a mixture of multiple positions, exercises and tools, for a sort of well-built hybrid that blends the movements of yoga, Pilates and dance. It is capable of building new dynamics capable of defying gravity, using a sort of hammock that allows you to perform exercises and positions in mid-air, making the training sessions very dynamic and even fun. But in addition to pampering our childhood side with exercises that make us feel free as if we were flying, Aerial Yoga also brings many benefits to general health, making it a complete and very valid discipline.
But what are the most tangible benefits for those who practice aerial yoga for beginners at home?
Assuming that the movements that are performed during the practice are able to work all parts of the body, Aerial Yoga strengthens the abdominal, back and arm muscles, as well as making the legs, buttocks and waist more toned and slenderer. It extends the spine and all the muscle groups, since it is a balanced training that leads to activating the deep postural muscles, rebalancing any imbalances. It teaches how to move and control the body in an unusual dimension thus improving the sense of balance and body perception thanks to the execution of exercises and Asanas. The support means that not all the body weight weighs on the osteo-articular structure, giving relief to the joints and the spine and thus allowing to isolate and better perceive the muscles on which you work.
The inversions that characterize yoga in the hammock activate various nerve receptors that affect balance, orientation and the ability to react to external stimuli, making us more present in our body. Thanks to the weight of the body, the spine is stretched with consequent benefit of the whole musculoskeletal and nervous system and thanks to the massage carried out by the practice of Yoga in the hammock to the main lymphatic stations of our body, the circulatory and lymphatic systems improve and the water retention decreases.
The equipment to use for aerial yoga for beginners at home
The queen of Aerial yoga for beginners at home equipment is the special hammock made with a particular elastic, soft and very resistant fabric; it is hung from the ceiling using mountaineering hooking systems: daisy chains, carabiners and ties to change the distance of the hammocks from the ground.
Flying Camel Pose
Positions that increase blood flow to the brain create a happy brain. The camel pose on the classic yoga mat is performed with the shins on the floor. The one with the hammock is a bit smoother.
Extend the hammock and sit inside. The hammock must be between the buttocks and the back of the knee. Initially, hold the hammock with your hand and extend your back to the point where the top of your head is parallel to the floor. At this point, the hammock should be between the kneecap and the back of the back to allow the rib cage to extend further back. If possible, leave the hammock and reach your ankles with your hands.
Flying Crescent Lunge
This pose is invigorating: it increases the strength in the legs, the flexibility of the chest and the happiness of the mind.
Pick up the hammock and place it behind the rib cage. Place one leg behind and straighten it. Bend the knee of the other leg forward 90 °. Raise your arms and follow the length of the hammock, bend your chest outwards, keeping your arms stretched over your shoulders. To increase the intensity, grab the hammock and slowly stretch out the back of the hammock.
Flying Half-moon pose
The half-moon without a hammock is challenging, but with the hammock it infuses happiness because the body is able to maintain the position. With one hand, grab the hammock, pull it outwards and at the same time lift the opposite leg positioning it parallel to the body, bending with the whole body. Raise the other arm and keep the palm of your hand wide open.
Flying Down Dog
This position lifts the spirit, strengthens confidence and calms the mind. Unfold the hammock and bend into it (the body must remain outside, the hammock must look like a belt and touch only the pelvis) .With your hands and feet on the ground, slowly walk forward into a position Inverted "V". When you feel that the body is strong and stable, bend one or both of your knees. Basically, you have to bring your heels towards the buttocks, your hands and elbows will have to remain attached to the floor, while the whole lower part of the body will be suspended in the air.
In any case, here are the tips we always give, regardless of the yoga style practiced: first of all, for us of fundamental importance, is to listen to your body, without asking too much of yourself. And without forcing yourself and never making an effort. So, if you have recently approached the practice of yoga, we recommend that you get a little familiar with the discipline, in order to then experience Aerial yoga for beginners at home in ease and confidence.