One of the biggest misconceptions about aerial yoga is that it’s only meant to relax and calm the mind.
However, when done properly and consistently, there are few exercises that are more powerful than aerial yoga poses for weight loss. Whenever you are doing the various yoga hammock poses, you will be stretching your muscles to the limits.
And as you will need energy to do this, which helps you to burn calories and lose some weight.
So, which are the best antigravity yoga poses for losing weight?
Here are some to consider:
Antigravity Warrior Pose
The antigravity warrior pose is basically a standing pose, which helps to build power, stability and focus.
It usually stretches your body’s front side, thus making it a great exercise for building strength in the core, legs and back, while opening your chest, lungs, and hips.
Also, it will boost your body’s respiratory and circulatory systems, and considering that this pose requires a high level of coordination and balance, it will help you to burn lots of calories, thus helping you to lose weight.
To perform this pose, you will be standing on your yoga swing, while keeping your hands free.
This pose has several variations. For instance, there is Warrior I pose, Warrior II pose, and Warrior III pose.
And it’s highly advisable to choose a level or variation that aligns best with your capabilities. If you’ve just started using aerial yoga hammock swings, then you should start with Warrior I.
But whichever level you choose, you will enjoy all the benefits that come with this pose, at varying degrees.
Suspended Plank Pose
Also known as suspension planks, this is one of the best aerial yoga poses for weight loss, as it targets your core, abs, lower back as well as shoulders, since your body is suspended from an anchor point – the yoga swing.
To do this pose, you will first need to position your feet onto the yoga swing, while ensuring the soles of your feet are pointing upward.
Once you’ve positioned your feet on the swing, you will then need to walk out with your hands, until your body is fully lengthened and in a push-up-like position. Make sure your palms are grounded on the floor.
From there, you should then engage your lower back and abs to keep your body straight and firm. You should then hold this position for as long as you can.
There is also the suspended side plank pose, which is a variation to the ordinary pose. The side plank pose mainly targets your obliques.
However, it will also challenge your abs, shoulders and core, just like the ordinary pose.
Whichever variation you choose, this pose will go a long way in improving your overall stability, balance and strength. It will also help to burn fat around the abs and shed extra calories.
Downward Dog Pose
The downward-facing dog is arguably one of the most popular poses in aerial yoga, and it’s also very effective for weight loss. While it may appear simple, this yoga swing workout challenges your body in different ways, thus providing a full-body workout.
It also comes with numerous benefits, especially for someone who is looking for a means of losing weight and building a healthy physique.
First, it helps to tone the waist and the muscles around the core. As you hold down this position on your yoga swing, you will be engaging the muscles around the core.
As a result, it will help to burn fat in these areas, while toning and strengthening the abdominals.
Second, the downward-facing dog will help to strengthen the back and stretch the spine. And by stretching and lengthening the spine, you will be bringing more oxygen into your body, thus helping you to work out for longer.
Overall, the downward-facing dog aerial yoga pose will help to strengthen your core. And if you have a strong core, you will find it easier to undertake demanding workouts, thus accelerating your weight-loss journey.
Also known as Setu Bandha Sarvangasana the Bridge Pose is a great exercise for those who are looking for aero yoga poses for weight loss. And unlike other poses that have some limitations, this one is open to all fitness levels, regardless of whether you are a beginner or advanced yogis.
It’s without doubt one of the best antigravity yoga poses for losing weight.
To perform this pose, you will need to lie down on the floor, just under your aerial yoga hammock swing. From there, you should then raise your legs and position them on the swing. After that, you should then move your body until the hammock is positioned at the center of your body.
Once your back is positioned on the hammock, you should then press down through your arms and feet while raising your hips from the floor. Ensure you raise your hips as high as possible and then maintain that position for as long as you can.
When done consistently and properly, this pose will help to strengthen the ankles, legs and back muscles. It will also open the heart, chest and hip flexors. Also, it will stimulate various organs in the abdomen.
Boat Pose Aerial
If you are looking for an exercise that will help you to burn belly fat fast, then the boat pose aerial will be a perfect choice.
To execute this pose, you will first need to sit on your yoga hammock swing, with your feet flat on the floor. From there, you should then lean back slightly, as you lift your legs off the floor. By now, you should be balancing on your yoga swing.
You should then flatten and lengthen your back, and try as much as possible to eliminate any arching. After that, you should straighten your legs and bring them upward, as if you are forming a “V” with your body, and maintain that position for several breaths.
By maintaining this position, you will be challenging your abdominal muscles, spine, and hip flexors, among others. Furthermore, this pose can also help to stimulate a sluggish thyroid.
As you may probably know, your thyroid plays an important role when it comes to burning calories. As a result, you will find it easier to lose weight, compared to someone with a slower metabolism.
The handstand pose is a type of antigravity yoga workout, whereby the legs are supported by the yoga swing with the hands on the floor. One of the main benefits of this workout is that it will help you to open and improve your shoulders.
This pose will also help to build upper body strength. As much as your legs are supported by the hammock swing, you will steel a great deal of arm, shoulder and upper back strength to maintain this pose. So, if you do it consistently, it will help to build upper body strength.
Another benefit of this pose is weight loss. To execute a handstand, you will need to have adequate balancing skills. Also, this pose will help to build core strength.
Maintaining the handstand position will force you to stabilize your muscles, which means you will be constantly working your abs, together with other key muscles such as hamstrings, hip flexors as well as inner thigh muscles.
Therefore, doing the handstand every day for a couple of minutes will help to burn fats around your abdominals while giving you a strong and well-balanced core.
Triangle pose is a foundational aero yoga pose, which is taught in almost all yoga studios. Mastering this pose will help to prepare your body for other advanced poses and workouts.
One of the key benefits of doing this pose is that it will improve digestion and constipation. And according to research, good digestion can help to promote effective and faster weight loss.
Besides promoting your weight-loss goals, this pose will also help to stretch various body muscles while strengthening the legs, knees, ankles, obliques as well as abdominals.
The triangle pose will also help to relieve stress. And as you may probably know, poorly managed stress or chronic stress can lead to weight gain.
If you are looking for one of the easier aerial yoga poses for weight loss, then the cobra pose aerial is just what you need. Since this pose usually targets the abdominal area, it will result in a slimmer waist.
To do this pose, you will need to first grab the hammock swing, with your knees planted on the ground. From this position, you should then straighten your legs, while arching your neck upwards.
You should then hold this posture for around 30 seconds or more and then go back to the starting position. Repeat it up to 5 times and you will soon start seeing the results.
It’s important to note that this aerial yoga pose for weight loss tends to exert a lot of pressure around the lower abdomen. Therefore, pregnant women shouldn’t do it.
Aerial Yoga Poses for Weight Loss
When it comes to working out and losing weight, most people immediately think of high-intensity workouts like strength training or cardio.
However, you can still manage to burn calories and lose weight, through aerial yoga. And unlike conventional methods of working out, aerial yoga is more enjoyable.
Aerial yoga will also help to stimulate the thyroid, resulting in increased metabolism and faster weight loss.
Also, it’s convenient.
You simply need to purchase and install aerial exercise equipment in your home. And from there, you can schedule your workouts, based on your availability.