It may look like a circus act, but aerial yoga has many health benefits.It strengthens muscles and can even improve mental focus.If you want to try aerial yoga, you can either join a class, purchase a hammock, or start with some basic aerial poses.
Step 1: Purchase a hammock or yoga swing.
Unlike other sports and workouts, aerial yoga requires only one piece of equipment: a swing or hammock that hangs from the ceiling.Before purchasing a yoga swing, check out online retailers and sporting good stores to compare prices and brands.You can get a quality swing for between $50 and $150.You should look at handle options on different swings.One or several sets of plastic or hard handles can be used for your hand grips on some swings.Check the weight capacity of the swings you are considering buying.Some swings have a capacity of more than 300 pounds.
Step 2: You should put your swing in a safe area.
If you want to practice aerial yoga effectively and safely, you need to hang your swing from a ceiling beam.It needs to be placed in an open area of your house or yard so that you have room to move around.It is important to follow the manufacturer's directions when using a swing.If you can't do it yourself, hire a contractor to help set up the swing.
Step 3: You should wear long-sleeved shirts and pants.
When practicing aerial yoga, you should wear long sleeves and pants.It is important that you do not use sharp pinches to keep you from working out.Don't forget to take off any jewelry.Even small earring hoops can get caught in the swing fabric and cause damage.
Step 4: You should be aware of food and drink.
Like regular yoga, aerial yoga can put a lot of pressure on unaccustomed body parts and cause your body to release gas.If you want to avoid an upset stomach or uncomfortable gassiness, stay away from soft drinks for at least 2 hours before your session.You will probably want to wait at least 2 hours after eating to start your session.
Step 5: You can have a yoga buddy practice with you.
If you are a yoga flyer, you can do your workouts alone.You should always practice aerial yoga with someone else.If you fall or find yourself in a precarious position, have someone in the room to help you.Don't be afraid of the yoga swing!Even if you fall off, you won't have to go far because you'll only be 3 inches from the ground.
Step 6: There are aerial yoga studios in your area.
If you want to try out aerial yoga but don't have a place to hang your hammock, sign up for a class in a local gym or studio.Several schools of aerial yoga have emerged in the last few years.If you want to find a studio that caters to your level of yoga expertise and general fitness, ask about their class offerings.
Step 7: You should take an aerial yoga class to make sure it's right for you.
If you want to try aerial yoga on your own, you should take a class with a professional first.If you enjoy the class and discover that aerial yoga is a good exercise for you, you can start doing it on your own.
Step 8: Get up on the hammock.
Since your body may not be used to the motions and pressures of aerial yoga, it is important that you warm up your muscles before beginning your workout.Stretching out your legs, arms, and core for at least 15 to 20 minutes will get you ready.During an aerial yoga workout, your shoulders, hands, and arms are put under a lot of strain.
Step 9: Stand in the center of your mat.
You can begin to do basic aerial yoga moves from this position.The bottom of the swing should hit at pubic bone level if you are standing close to it.You should adjust the swing before mounting it if it hits higher or lower than your pubic bone.The aerial lunge stretches out your hip flexors.
Step 10: You can put your right leg inside the hammock.
To complete an aerial lunge, you need to set your right leg into the hammock's U and bend it so that the swing sits on the lower surface of your leg above the knee.While your left leg is firmly planted on the mat, the swing should support your right leg.
Step 11: Lean forward with your hands at a hip level.
When inhaling, lunge forward with your arms akimbo.If you keep your left leg planted, you can feel your quad and hip stretching out.Don't lean to either side, lunge straight forward.Your balance will improve as you practice.You can hold onto the outside of the swing to maintain your balance.
Step 12: When exhaling, rock back to the starting position.
You should apply pressure to the hammock with your right leg once you have leaned forward into lunge position.You can repeat the aerial lunge if you are pushed back into the starting position.You can do lunges with the left leg in the hammock once you have repeated this move several times.
Step 13: Try out the half boat pose.
You can move on to other poses once you have the basic aerial lunge down.The half boat pose requires you to rest your lower back in a hammock, lean back and lift your legs.If you want to strengthen your core, hold the pose for 5 seconds.The child's pose and downward facing dog are some of the basic aerial poses to try.There are online video tutorials for further guidance.
Step 14: Fine tuning learned positions is what you should be focused on.
You should strive to improve the positions you have learned.Seemingly small details, such as foot or hand direction, leg extension, or pointed toes, can make a huge difference to a position.Even if you feel like it is getting old hat, take care to be aware of the execution of every pose.Put up a big mirror so that you can keep an eye on your workout if you are having a hard time spotting problems in your technique.
Step 15: You should be prepared for some injuries.
It won't be smooth sailing at the start, but aerial yoga is one of the most low-impact, therapeutic workouts you can do.During and after your initial workouts, you will experience some mild to mid-level pain because you are working muscles in ways you haven't before.After about 2 weeks of practicing aerial yoga, most people find it easier and less painful.If you are in pain, visit your healthcare provider.