What is aerial yoga?
Aerial yoga combines yoga with the support of special hammocks (also referred to as ‘slings’ or ‘silks’) made of fine fabric, which hang from the ceiling. This means that you’ll be floating above the ground during your workout! Aerial yoga involves performing asanas with your body weight supported in the specially designed hammock. As a result, you don’t need to be concerned about body strain, particularly in areas like the knees, wrists, or arms. Aerial yoga is a great choice for individuals struggling with overly sensitive joints, those who are overweight, have postural issues, or problems with coordination and balance.
What is the history of aerial yoga?
‘Flying’ yoga props were first introduced by B. K. S. Iyengar. He used hammocks crafted from ropes and lined with fabric or blankets. It wasn’t until around 2011 that the first hammock was made entirely from a single long piece of fabric. However, it is Michelle Dortignac who is recognized as the founder and pioneer of strictly aerial yoga. In 2006, she introduced hammocks in her New York yoga classes. It was at that point that the popularity of the discipline took off. Today, aerial yoga practice is offered by many fitness clubs, including those available with the MultiSport card. To display a list, click HERE.
What are the benefits of aerial yoga?
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Improved flexibility, stability, and balance
Research has shown that athletes who incorporate aerial yoga into their training regimen can achieve a substantial improvement in body flexibility along with enhanced stability and balance [1]. But there is more. By engaging in more sophisticated hammock acrobatics, you can approach the exceptional level of fitness achieved by athletes who train gymnastics and dance.
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Stronger muscles
During your aerial yoga classes, you perform exercises that utilize your own body weight for resistance. Such exercises are great for strengthening all muscle groups as well as increasing their flexibility through stretching.
Read also: “Yoga for a flat toned stomach: 4 easy asanas for everyone”.
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Calorie burning
According to a study, during a 50-minute session of aerial yoga you can burn approximately 300 kcal [5]. Aerial yoga is a low-to-moderate intensity training. When coupled with a balanced diet, it can assist in weight reduction.
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Easing back pain
Nearly everyone has back pain from time to time. It can be triggered by a range of factors, including a sedentary job, strength training, running, poor body posture, and stress. Regular practice of yoga, including aerial yoga, relieves back pain and helps to prevent it from returning [3].
Read also: “Yoga for a healthy spine. Discover 5 top asanas to ease back pain”.
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Positive effects on mental well-being
Studies show that exercises performed in the air (with elements of acrobatics) have a positive effect on the mental state in individuals struggling with depression and chronic stress [4]. Unlike acrobatics classes, aerial yoga is accessible to individuals of all levels and backgrounds. You can incorporate it with beneficial effects into your routine as a way of reducing stress and enhancing your overall well-being. It can also serve as a complementary activity during the treatment of depression.
What exactly is aerial yoga?
If you attend a beginner’s class, you don’t need to worry about difficult positions in the hammock. At the beginning, all exercises are performed with your legs touching the ground. During aerial yoga sessions, the hammock can be used in a variety of ways:
- as a rope to support the body and stretch selected body areas,
- as a swing to sit or recline on,
- as a harness to suspend yourself upside down and perform more complex exercises.
Aerial yoga has a few levels of advancement. It’s a great exercise option for those who are just beginning to work on their body flexibility.
How should you prepare for aerial yoga classes?
Put on a very comfortable outfit that allows for unrestricted movement. Choose clothing that covers the groin and armpit areas to prevent skin chafing. The exercises are performed barefoot. Be sure to bring water and a towel with you – even though the training is gentle, it works your muscles nicely, and you may sweat.
As mentioned earlier, you don’t need any special skills to take up aerial yoga. However, brace yourself mentally for something completely new. Follow these tips during your aerial yoga practice:
- Listen to your body – and avoid positions that cause discomfort.
- Start your practice slowly and avoid skipping any steps.
- Trust yourself and the instructor – try to relax and
- have fun! Aerial yoga is a great way to wind down, have some ‘you time’, and enjoy yourself – all in one.
Can aerial yoga be practiced at home?
Yes, it is possible! To do aerial yoga at home, you’ll need to install ceiling hooks and buy a special hammock. An anti-slip mat for your feet will come in handy too.
If you’re completely new to aerial yoga, it’s better to take your first classes with an instructor. By doing so, you can learn the exercises and perform them correctly under the guidance of a professional. Once you get the hang of it, you’ll be able to continue your training, even in the comfort of your home.
Are there any contraindications to aerial yoga?
It depends on how advanced you are in your practice. If you do simple exercises for beginners, you don’t need to be concerned. However, if you have a heart condition, blood pressure issues, disc herniation, or you get dizzy easily, before attempting more complicated exercises – such as head-down positions – consult a doctor. Also, advanced aerial yoga is contraindicated in pregnancy.
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References:
[1] Ruggieri RM, Costa PB. Contralateral Muscle Imbalances and Physiological Profile of Recreational Aerial Athletes. J Funct Morphol Kinesiol. 2019 Jul 25;4(3):49. doi: 10.3390/jfmk4030049. PMID: 33467364; PMCID: PMC7739357.
[2] American Council on Exercise (ACE), https://www.acefitness.org/about-ace/press-room/press-releases/5833/ace-study-evaluates-health-benefits-of-aerial-yoga/, dostęp online 20.09.2023.
[3] Yoga eases moderate to severe chronic low back pain, https://www.nih.gov/news-events/nih-research-matters/yoga-eases-moderate-severe-chronic-low-back-pain, dostęp online 20.09.2023.
[4] The effectiveness of performative aerial practice on mental health and the love of movement, https://doi.org/10.1080/14647893.2020.1784868, dostęp online 20.09.2023.
[5] ACE® STUDY EVALUATES HEALTH BENEFITS OF AERIAL YOGA, https://www.acefitness.org/about-ace/press-room/press-releases/5833/ace-study-evaluates-health-benefits-of-aerial-yoga/, dostęp online 21.09.2023.