For centuries, yoga has been practiced as a holistic approach to improve both your physical and mental well-being. But a new form is fast emerging that takes this ancient art to new heights – quite literally.
Aerial yoga allows you to perform poses while suspended from soft fabric hammocks or rings, adding a dynamic element that enhances stretching, strengthening, and cardiovascular workouts. Intrigued by the growing buzz around aerial yoga? Dive in head first and discover the benefits of this gravity-defying practice.
This blog will reveal the top aerial yoga benefits, covering everything from improved balance and digestion to better mental health and posture support. By the end, you’ll understand exactly why people respond so well to this unique form of yoga that melds circus-inspired acrobatics, Pilates, and traditional asanas. It offers a fun way to improve your fitness!
What is Aerial Yoga
Aerial yoga, originally called anti-gravity yoga, involves performing yoga poses while suspended in a hammock or fabric sling. This innovative yoga form combines traditional yoga principles with elements from the aerial arts and Pilates. The hammock supports your body weight, allows you to deepen your stretches, and enables you to perform various poses that might be difficult on the ground. This form of yoga suits all levels, from beginners to advanced practitioners.
10 Benefits of Aerial Yoga
Improved Flexibility
Research conducted in 2019 found that athletes who participate in aerial sports like gymnastics demonstrate extraordinary capabilities in areas like the flexibility of their joints, steadiness while holding difficult poses, and muscular power for completing demanding moves.
Aerial yoga enhances flexibility beyond the limits of ground-based yoga. The hammock acts as a supportive tool, allowing for deeper stretches and less strain on joints and muscles. This flexibility extends to poses like deeper backbends and splits, which might be challenging on the mat. Regular practice increases joint mobility and reduces muscle stiffness, enhancing agility in everyday movements.
Strength Building
Aerial yoga offers a full-body workout, targeting core muscles, arms, and legs. The hammock’s instability requires constant muscle engagement, providing a unique strength-training experience. It particularly works on the deep core muscles, not just superficial abs, which are essential for stability and posture.
Regular aerial workouts can result in a toned physique and improved muscular endurance, which is important for both athletic performance and daily activities.
Stress Reduction
Aerial yoga practice incorporates mindfulness and controlled breathing, which are key to stress reduction. The gentle swinging motion of the hammock can have a soothing, meditative effect akin to the relaxation one feels in a rocking chair. This, combined with focused breath work, helps lower cortisol levels (stress hormone), leading to a calm and relaxed state of mind.
Improved Balance
Aerial yoga challenges and improves your balance by forcing you to stabilize yourself while suspended. This strengthens the muscles responsible for balance and improves neural coordination. Enhanced balance is beneficial not just in performing physical activities but also in preventing falls and injuries.
Enhanced Concentration
The nature of aerial yoga demands high concentration to execute poses correctly and maintain balance. This focus translates into other areas of life, potentially leading to better productivity and an enhanced ability to manage distractions.
Regular aerial yoga practice can improve cognitive functions like attention span and memory.
Spinal Decompression
The zero-compression inversions in aerial yoga allow the spine to lengthen, providing relief from compression caused by gravity. This is especially beneficial for those who suffer from chronic back pain or spinal issues. It aids in realigning the vertebrae, reducing pressure on intervertebral discs, and improving overall spinal health.
Lymphatic System Stimulation
Inversions and movements in aerial yoga enhance lymphatic circulation. This helps in the removal of toxins and improves immune function. Enhanced lymphatic flow is also beneficial for reducing water retention and aiding in the recovery of the muscular system.
Cardiovascular Health
Research on aerial yoga is limited, but the most referenced study was done in 2016 by the American Council on Exercise (ACE). This study found that practicing aerial yoga can potentially lead to a major decrease in factors that raise the risk of cardiovascular disease related to the heart.
Dynamic aerial yoga classes that include flowing movements and transitions can increase the heart rate, akin to moderate-intensity cardio exercises. This cardiovascular workout strengthens the heart and improves blood circulation, which is essential for overall health and the prevention of heart-related diseases.
Improved Digestion
The various poses and movements in aerial yoga massage the abdominal organs, stimulating digestion and improving gastrointestinal functions. Poses that involve twisting and compression of the abdominal area can aid in the elimination of toxins and improve bowel function.
Mental Health Benefits
Aerial yoga makes you happy and is known to have a positive impact on improved mental health. It can alleviate symptoms of depression and anxiety by releasing endorphins, the body’s natural mood lifters.
A small study observed major reductions in symptoms of depression and stress when individuals engaged in aerial arts simply for the enjoyment of moving their bodies, not for competition. Aerial yoga tends to have a less competitive and more welcoming environment.
The aerial yoga practice fosters a sense of achievement and confidence as you learn new poses and overcome fears, which can be incredibly empowering and uplifting for mental well-being.
What To Expect During an Aerial Yoga Class
Initial Setup and Safety Instructions
At the start of an aerial yoga class, expect a brief introduction to the equipment, primarily the aerial hammock or silk. The instructor will demonstrate how to safely enter, adjust, and exit the hammock. Emphasis will be placed on safety protocols to ensure a secure and injury-free experience. This is also the time to adjust the hammock height to suit your specific needs, with guidance from the instructor.
Warm-Up and Ground-Based Practices
Most classes begin with a warm-up on the mat to prepare your body for aerial work. This could include traditional yoga stretches and breathing exercises. The warm-up activates your muscles, increases blood flow, and prepares your mind for the practice ahead. It’s also an opportunity to get accustomed to the instructor’s style and the flow of the class.
Transition to Aerial Poses
After warming up, the class gradually transitions to using the hammock. Initial aerial poses are usually simple, focusing on getting comfortable with the hammock’s support and movement. You’ll learn basic maneuvers like sitting, inverting, and wrapping the fabric around your body for different poses.
The instructor will guide you through each pose, offering modifications to accommodate different skill levels.
Core Aerial Yoga Sequence
As the class progresses, expect to engage in aerial yoga poses that challenge your strength, flexibility, and balance. These could range from aerial adaptations of traditional yoga poses to unique aerial yoga poses.
The sequence often includes inversions, which are poses where your heart is higher than your head, providing spinal decompression and lymphatic drainage.
Advanced Techniques and Flows
In more advanced aerial classes, you’ll experience dynamic sequences that string multiple poses together, creating a flow that can be both physically and mentally engaging. These flows often incorporate elements of dance and acrobatics, offering a more intense workout and the opportunity to explore creative movements in the air.
Cool Down and Meditation
Towards the end of the class, the pace slows down, giving way to a cool-down period. This may involve gentle stretches using the hammock, allowing the body to gradually adjust after the intense aerial work. The class typically concludes with a period of relaxation or meditation, often while cocooned comfortably in the hammock. This is a time for mindfulness and deep relaxation, allowing your body to absorb the benefits of the practice.
Post-Class Discussion
After the class, instructors usually offer time for questions and further explanations. This is a great opportunity to discuss individual concerns, seek advice on specific poses, or learn more about incorporating aerial yoga into your regular fitness routine.
Can You Do Aerial Yoga at Home?
Yes, aerial yoga can be practiced at home, but it requires proper setup and safety precautions. It’s imperative to have a sturdy and secure anchor for the hammock and enough space to move freely. Beginners should consider starting their first aerial yoga class in a studio to learn the basics before practicing at home.
In Summary
Aerial yoga is clearly much more than just a fun workout fad. Aerial yoga compares to traditional yoga by adding an innovative twist, using a hammock or yoga swing for support. It allows you to achieve deeper stretches and challenging poses in a three-dimensional space.
The multitude of physical and mental health benefits offered by inverting and stretching with the assistance of a soft fabric hammock make this a highly effective way to improve your overall well-being. From building core and muscular strength to enhancing cardiovascular health and combating anxiety, aerial yoga uniquely targets areas that lead to whole-body health.
Hopefully, this breakdown of the top 10 main aerial yoga benefits sheds light on why people around the globe are turning to most aerial yoga studios in record numbers. And the great news is that with some simple equipment and safety precautions, you can explore simple poses from the comfort of your home as well.
As with starting any new fitness program, moderation is key, especially when you are learning new skills that turn yoga upside down – literally! Allow time for your body to adapt to aerial postures’ unique challenges to fully integrate the benefits without overexerting yourself. With consistent and thoughtful practice, you’ll enjoy stronger muscles, looser joints, balanced energy levels, and a boosted mood in no time.
Find an Aerial Yoga Classes Near You
Interested in experiencing the benefits of aerial yoga? Many aerial yoga studios now offer beginner and expert aerial yoga classes. You can simply Google search for “aerial class near me” and consult with the instructors to find a class that matches your aerial fitness level and goals.
