Aerial yoga has become one of the most Instagrammable wellness trends. This new concept that is quickly becoming popular amongst devoted yogis and beginners alike. What does it mean? What is in store for you, especially when you are self-isolating due to a global pandemic? And which basic exercises can you use for your practice? But first, let us understand this practice.
The History
Aerial yoga dates back to 1991 in New York. Christopher Harrison, a Broadway choreographer and former gymnast came up with the practice. At that time, all he wanted were aerial moves that a group of gymnastic athletes could do when they retired from the competition. However, its success made the practice a hit and spread nationwide.
Today, you can enjoy a fulfilling aerial yoga session at any Crunch gyms for barre practice. Or, enroll for Unnata Aerial Yoga in various studios nationwide. And, if you prefer the privacy of your home, get a hammock and workout videos, and you can start your aerial yoga exercises at home.
What Is Aerial Yoga?
Aerial yoga is a hybrid type of yoga that combines traditional yoga poses, Pilates, and dance with the use of a hammock.
Aerial yoga involves using a sling-like hammock made of a silky fabric and hanging from the ceiling. This hammock will support your full body weight as you engage in various poses, using the sling as your assistant. Think of doing headstands, pushups, back-flips, swings, and triceps dips while suspended in the air.
If you are steady, expect to crush your in-shape goals in no time. The yoga is so powerful; trainers describe it as a moderate-intense workout. Hence, it can borrow from ballet, HIIT, and Pilates, to feature in an athletic curriculum for such sports. Notably, a study by the American Council on Exercise (ACE) on women doing aerial yoga found that doing three, 50-minute aerial yoga sessions a week for six weeks can: –
- Help cut weight by 2.5 pounds on average
- Reduce body fat by 2%
- Trim the waist by 1 inch
- Raise the VO2 max by 11%
Aerial Yoga Benefits
Despite starting as a high-end workout for the elite in New York, aerial yoga is now easy for anyone to practice. All you need is a hammock and the urge to grow your fitness level. This routine offers the following unique benefits for each participant: –
#1: Burns Fat
Besides the known scientific proof of how aerial yoga can help the participants to lose weight, this yoga has a significant effect on your body fat. The activities you engage in offer a full-body workout for cardio and strength training. Hence, at the end of an hour’s practice, the participant will have engaged every muscle in their body.
#2: Boost Fitness Level
There are at least ten parameters you check when gauging your fitness level. These are: –
- The plank exercise – Measures the strength and stability of your core
- The head-turning activity – Checks for neck flexibility
- The vertical jump test – How high can you jump?
- Push-ups – Checks for your upper body strength
- Wall sits – Checks for leg muscle strength and endurance
- Loop the loop – Confirms posture and shoulder movements
- Waist to hip ratio – Measures fat concentration around the waist in comparison to the hip area
- 12-minute run or walk – Measures cardiovascular fitness
- Resting heart rate – Indicates the robustness of the cardiovascular system-
- Wet footprint test – Checks for pronation and supination
Aerial yoga can help you complete all the fitness goals as per the above parameters. For example, the training assists you to connect to your core, similar to doing planks. And, when you work out on gravity, you free the tension in the joints and also correct your posture and flexibility.
#3: Beginner-Friendly
Christopher Harrison’s gain in using aerial yoga for the first time shows that for sure, anyone can do it. You don’t need any prior training, any specialist sportswear, or any fancy gear to get your body back in shape.
#4: Makes Tough Workouts Fun
Are you practicing for your acrobat’s competitions? Well, your one-hour long session of aerial yoga will be a fun experience, because, this yoga makes it seamless to learn new gymnastic tricks. And, if you are training for your ballet, you can also perform many stunts with little help from the barre. Likewise, if you never used to enjoy your workouts, with aerial yoga, you will be looking forward to your next training session each time.
#5: Excellent for the Abs and Cardio
Aerial yoga is excellent for achieving that ripped stomach you always wanted. Its off-the-ground moves will engage your core, improve your stability, and curve that six-pack abs for a boost in self-confidence. Similarly, any lady struggling with excessive weight in the upper body will experience strengthening of the upper body in about six weeks. In this time, they will notice more defined shoulders and arms. This way, ladies can sculpt and firm the body they always wanted.
#6: Assists in Mastering Yoga Mat Poses
Silk wraps used in aerial yoga offer excellent support for various yoga poses. The wraps give you a feel of how you should turn when on the mat. Similarly, if you struggle with inversions or any other back-breaking poses, opt for the aerial yoga to master such mat poses.
Tips for Practicing Aerial Yoga at Home
Now that you have an idea of what to expect from aerial yoga, here are some tips to get you started: –
- Practice it with an open mind. Allow yourself to explore your body and enjoy the experience.
- Hydrate your body before practice. Avoid overindulging in alcohol or food. You don’t want to hang upside down, swing, or move up and down with a full stomach.
- Wear tight-fitting, comfortable clothes to minimize friction. Shorts should reach below the knee. Avoid tops that are too revealing as they can get uncomfortable when doing your flips.
- Enhance your safety by removing all jewelry before starting your session. Hair clips, piercings, or rings may get caught up in the hammock and cause an accident.
- If training as a group, use mild perfume on your body.
Conclusion
Aerial yoga is ideal for everyone, including persons living with a disability, nursing an injury, or struggling with obesity. You can start by enlisting at a local studio. Find out about the studio’s policy and prepare well. Then, continue the practice in the comfort of your home. Or better still, watch videos from yoga gurus to learn and start practicing at home.