Aerial Yoga: What it is, How to practice it and Benefits 2024
Aerial yoga is an innovative and fun way to add something extra to an ancient discipline. Its practice not only offers fun and challenging moments but also improves flexibility and strength and even provides numerous mental benefits. In today's post, we will explain what aerial yoga is, what you need to start, who it is intended for, we will explain some postures, and tell you all its benefits.
What is aerial yoga and what is it for?
Aerial yoga, also known as aeroyoga or suspension yoga, is a form of yoga that combines traditional postures from this practice, Pilates, and dance with the use of a hammock or harness hanging from the ceiling. This hammock acts as a support point that allows performing different asanas (postures) in a safer, more comfortable, and deeper way. Aeroyoga works both our body and mind through various postures and helps develop the connection with ourselves, among other things.
How is aerial yoga practiced?
To carry out this practice, it is absolutely necessary to have a sturdy fabric hammock secured to the ceiling and tight-fitting clothing that allows movement.
Almost always at the beginning, you only learn to get on and off the hammock safely and some basic positions like Savasana, for example. This type of activity should be done with a certified instructor at the start, as it is a more complex level than traditional yoga and requires greater physical effort. If you are starting, listen to your body to avoid injuries and always check the equipment before each use to ensure your safety.
Who can do aeroyoga?
Aeroyoga is an accessible and adaptable practice for practically anyone, from the simplest to the most complex poses, this suspended yoga modality offers options for all levels.
Additionally, it is an ideal exercise method for high-performance athletes, yoga enthusiasts, Pilates experts, rehabilitation centers, older adults, etc. Even those with bone or mobility issues can practice it, and it is beneficial for pregnant women.
It is essential to remember that, although aeroyoga is accessible to almost everyone, each person should consider their fitness level and health before starting any new exercise practice.
What do you need to practice aerial yoga?
To start practicing aerial yoga, you only need three things:
Hammock or harness
The hammock should be made of a strong and flexible material, usually silk or nylon, that allows you to both hold yourself safely in the air and perform asanas on it. Make sure it is well installed and can safely support your weight by placing it on a sturdy support, such as a ceiling beam, and using appropriate anchors to ensure safety.
Open space
You need a wide, obstacle-free area to move safely while practicing. The space should be tall enough to hang the hammock and perform poses without restrictions. Ideally, the place should have a ceiling height of at least 3 meters to allow a full range of movements, and it is important that the floor is soft or padded to cushion any possible falls.
Sportswear
Avoid clothing with zippers, buttons, or any accessories that could get caught in the hammock and opt for breathable and recyclable materials that keep you cool, comfortable, and also help the planet. Aeroyoga tends to be warmer than traditional yoga, so make sure to buy summer sports sets like sports shorts or sports tops for women. And when it's cold, warmer clothing like sweatshirts for women.
If you want to buy any of these garments, visit our store Fitplanet, as we have the most comfortable women's yoga sets you'll see. We invite you to check out our women's yoga clothing category.
Other useful items you might consider using are:
- Yoga mat: Although aerial yoga is mainly practiced in the air, having a mat will be useful for warm-ups or stretches on the floor.
- Towel and water: Staying hydrated is very important, both before, during, and after practice, so keep a sustainable thermos with water handy. If you tend to sweat, also consider having a towel nearby to dry off and stay comfortable.
-
Additional accessories: If you feel you need it, you can buy other accessories like cushions or blocks to help you perform the best beginner yoga poses.
Examples of aerial yoga poses
Some aerial yoga poses you can start practicing with are:
The swing
Sit in the hammock with your legs bent and feet resting on the ground, then grab the hammock handles with your hands and gently rock back and forth. This posture is an excellent way to get familiar with the feeling of being in the hammock and to lose any fear you might have.
The bat
Lie face down in the hammock with your arms extended above your head, bend your knees and bring your heels toward your buttocks.
The starfish
Lie on your back in the hammock with your arms and legs extended, relax your body and breathe deeply. Try to focus on your breathing, the sensations in your body, and let go of any pending tasks or worries you have at the moment.
The crocodile
Start by lying face down in the hammock with your legs bent and feet resting on the floor, then place your hands under your armpits and lift your chest off the floor. This pose serves to stretch the spine and strengthen the back muscles.
The scorpion
Lie face down in the hammock with your arms extended above your head, bend your knees and bring your feet toward your head.
Downward dog
Start in a quadruped position, that is on all fours, with the hammock at your hips, then lift them up and back, forming an inverted V with your body. Keep your back straight and your heels stretched toward the floor. By doing this pose, you will be stretching the hamstrings, thighs, and spine.
Benefits of aerial yoga
Regular aerial yoga practice will bring you benefits such as:
- Improves flexibility and muscle strength: By working the muscles of the entire body, flexibility, strength, and muscle tone are improved.
- Decompresses the spine: The inverted poses of aerial yoga help decompress the spine, relieving pain and improving posture.
- Reduces stress and anxiety: The smooth and fluid movement of aerial yoga, along with deep breathing, helps reduce stress, anxiety, and muscle tension.
- Improves coordination and balance: When we perform poses in the air, we work on coordination and balance; this improvement is especially useful if we practice other sports like rhythmic gymnastics, for example.
- Increases self-confidence: Practicing this discipline is an experience as challenging as it is rewarding, which improves confidence and self-esteem.
- Promotes relaxation and inner peace: Regular aerial yoga practice helps calm the mind and promote relaxation, reducing symptoms of stress, anxiety, and depression.
- Improves concentration and focus: Deep breathing and controlled movements in aerial yoga improve concentration and focus.
Tips for practicing aerial yoga
It is clear that practicing aerial yoga has many benefits; it is an unusual exercise option with the very entertaining plus of being suspended in the air. If you decide to start practicing it, keep the following tips in mind:
Choose a qualified instructor
It is very important to start with a qualified instructor who can teach you the correct techniques and help you progress safely. Look for someone experienced in aerial yoga and certified by a recognized organization.
Talk to your doctor
If you have any preexisting medical condition, it is necessary to talk to your doctor before starting the practice. Your doctor can determine if aerial yoga is safe for you and provide specific recommendations.
Listen to your body and breathe
It is important to listen to your body and not overexert yourself; if you feel pain, stop and rest. Breathing is important in yoga because it helps you regulate, calm down, and concentrate, so pay special attention to it.
Have fun
Any physical activity you decide to do should bring you moments of fun and make you feel good. Aerial yoga should be no exception. Relax and enjoy the benefits of this discipline!
Start with beginner classes
If you are a beginner, we recommend starting with beginner classes. They will teach you the fundamentals of aerial yoga and help you become familiar with the basic poses and techniques.
Progress gradually
As you feel more comfortable with the basic poses, start progressing to more challenging poses. Don’t rush to progress too quickly, but don’t stay stuck either, or you’ll get bored and most likely stop practicing.
Practice regularly
The best way to improve in aerial yoga is to practice regularly. Find a way to include it in your weekly routine and dedicate at least 20 minutes to it.
Combine aerial yoga with other activities
Aerial yoga can be combined with other activities, such as traditional yoga, Pilates, or dance. So don’t hold back or limit yourself; combining activities will keep you motivated and focused at the same time.
Conclusion
In conclusion, aerial yoga is a versatile and enriching discipline that combines the best of traditional yoga with acrobatics. This fusion provides us with an effective way to improve flexibility, strength, and balance, while also offering mental benefits such as stress reduction and an increased sense of well-being. If you are looking for a new activity to start that is low-impact but offers more than traditional yoga, aerial yoga is perfect for you.
