Before the year 2022 ended, you might have been one of those people who readied a New Year’s resolution, and most likely, since you are here, exercising is a part of your list.
Some of us find joy in getting things done and ticking off boxes on our to-do lists — this habit does not only help us keep track of our responsibilities, but also gives us drive and a sense of fulfillment that is often enough to fuel us throughout our days.
It has been proven that yoga helps in various ways such as helping one be physically fit, recover from an injury, mental health, and even as therapy. But what better way than try a modified and unique variation of it?
If you are still searching for ‘the one’ that will fulfill the “Be Healthy!” entry of your New Year’s resolution, then Aerial Yoga might be for you!
Read on for a fantastic flow for increasing mindfulness with aerial yoga.
Mindfulness With Aerial Yoga
Aerial Yoga is an exercise that involves being suspended in the air. This gives the person doing it a wider horizon of possibilities that are limited with the traditional yoga. They can do stances that target not only one but two or more muscles, and poses backed by science that can truly improve one’s well-being.
Just like yoga, you can increase your mindfulness with aerial yoga and this is really important for stress relief, through introspection, slowing down and being more present in your day to day, instead of rushing from one thing to the next.
One of the poses that we will try today is an inversion. With the help of gravity, inversions in aerial yoga helps re-route our accumulated bodily fluids back to our upper extremities therefore improving our circulation and blood flow leading to more clarity and a better functioning mind.
Now, here are some of the cool and healthful poses you can do with your aerial hammock or yoga swing.
Let’s start a bit easy with Aerial Plank. This pose is similar to the usual plank that we do, just with the support of your yoga swing.
- Adjust your sling to the height of your knees.
- Get on all fours then into a plank position.
- Insert your legs one by one into your sling. If it is too low or too high, then adjust it first before proceeding. To find the right height, your body must be horizontally straight when you use your arms to lift your body up.
- Once you’ve found the right height, use your arms to push your upper body up and level with your legs.
- Start strong and stay in this pose for a minute. Keep your breathing steady.
Aerial Downward Dog
As we go further, let’s now try doing Downward Dog. This pose gives a good stretch especially to your lower back. People who have problems with their joints might find this one hard, but with the support of the swing, this pose might be easier.
- Adjust your sling to the level of your hips.
- Stand at the back of your hammock and insert your upper body into it.
- The fabric must now be near your pelvis.
- Straighten your arms out as you lean forward and down. Use your fingers to “walk” and adjust your body until you are forming a triangle.
- Keeping the soles of your feet firm on the ground might be hard, so it’s okay if you can’t just yet.
- Another thing you can do for your feet is to move them alternately, stepping one down firmly, and letting the other rest up. This massages your feet and exercises your legs and hips.
- Stay in this pose for a minute or two.
Standing Aerial Twist
As the name itself suggests, the Standing Aerial Twist allows for stretching in your back and abdomen all at the same time! It is easy and just requires balance.
- Keep your sling at hip-level.
- Insert your left leg up into the sling. Find your balance first before proceeding.
- Make sure that your leg is straight and parallel to the ground.
- Turn your upper body to the left while keeping your right foot pointing straight. Use your right hand as additional support and hold it onto your left leg.
- Turn your head as well to the left and let your left arm go and stretch.
- Stay in this pose for 5-10 breaths. Feel the stretch at the back of your thighs and lower back.
- Do not forget to do the same on the other side.
We’re nearly at the exciting part! The Chair Pose will slowly introduce your body more to the sling so that you’ll be able to trust it better once we do the inversion. This pose is great for mindfulness with aerial yoga because it will test your quads.
- Retain the hip-level adjustment of your hammock.
- Stand in front of your aerial hammock then insert both of your arms backward. The fabric must now be in front and near your armpits.
- Slowly bend your body down as if sitting. Hold onto your sling as you do so. Go down until your legs are at a 90 degree angle and the yoga hammock is now supporting you, particularly your upper back.
- Rest your hands on your lap. Stay in this pose for 30 seconds or longer if you want to.
Aerial Heron Variation Pose
Our next pose is one that you can do coming from the Chair Pose. Like we said, we will make you trust the yoga swing first before going fully to inversion.
- Straighten your right leg out and then lift it up while keeping your left leg in the same 90 degree position.
- Use your arms to hold your leg up. Raise it for how high you can, preferably until your thighs are close with your body. But if not, then that is fine. You will get flexible overtime.
- Find balance and remember to breathe properly. Hold this pose for 4-6 breaths or up to a minute if you want.
- Do not forget to do the same on the other side.
Seated Forward Aerial Bend
This next pose is another variation of our previous one. In this pose, we will now raise both legs up and finally connect ourselves totally with our yoga swing.
- Start by raising one leg up and hold it with your arms.
- Lift your other leg up while keeping the first one raised. Use your arms to support both of your legs. Let your yoga hammock lift you up.
- Make sure that they are straight. Raise them up to how high you can.
- Engage your core as you lift both of your legs. If you need you can also use the handles to support your legs as it might be hard right now to do.. Or feel free to skip this one out — no worries!
- You must be in a semi-V position right now.
- Hold this pose for 30 seconds and just keep breathing.
- To un-mount, lower your legs one by one slowly and controlled.
The Inversion Pose
And now we’re here! The Inversion Pose is one of the best ways we can make use of our Yoga Swing or Aerial Hammock. This is an easy step by step so let’s go!
- From the Seated Forward Aerial Bend, slowly go back up to a standing position.
- Keep the hip-level adjustment of your sling.
- Sit on the saddle, making sure that you are firmly seated and the fabric is supporting the whole of your buttocks.
- Hold onto your sling as you lean backwards. Let your legs rise up and wrap them around the sling like a frog.
- Remember to do this slowly and controlled, and preferably with guidance especially if this is your first time.
- Let your body invert and trust the yoga swing.
- Take some time to make yourself comfortable and let your breathing stabilize.
- Once you are sure that you are firmly attached with the sling, let go and let your arms fall below your head.
- Let your body relax and get used to the position.
- Stay in this pose for a minute. Do not overwork yourself if it is your first time.
Handstand Aerial Pose
If you were successful with the basic inversion then congratulations! And if you think you are up for a challenge today, then try this one out:
- Continuing the basic Inverted Pose, straighten your arms and legs out, doing a handstand with the support of your yoga swing.
- Stay strong and use your core and arms to hold yourself up. If you have not developed that much core strength yet, then you can always rely on your aerial hammock — that’s why it’s there!
- Remember to breathe. Stay only in this pose for 30 seconds so as to not overwork yourself.
- To un-mount, move your legs back to when they were wrapped like a frog around the fabric then your arms.
- Use your arms to hold on back to the hammock. Unwrap your legs and then pull yourself up.
Seated Aerial Wide Legged Pose
We are now down to the last few poses and into the recovery portion of our flow! This pose stretches your lower back and hamstrings.
- Retain the hip-level adjustment of your sling.
- Sit on the floor with your sling in front of you. Stretch out your legs forming a wide V shape.
- Leave some space between you and the sling.
- Hold onto the sling as you bend your upper body forward, stretching your inner thighs and back.
- Do this for 8-10 reps, inhaling when bending forward, and exhaling when rising back up.
- Make sure that your shoulders or rotator cuffs are also being exercised.
Aerial Sphinx Pose
And we are now at our last pose for mindfulness with aerial yoga! This pose is best for stabilizing your breathing and a good adieu for this session.
- Adjust your sling at a level just about your ankles or by the middle of your legs.
- Lay down with your chest on the floor.
- Insert your feet into the swing hammock and adjust your arms to form a 90 degree angle.
- Lift your upper body up and face forward. You can also close your eyes for better relaxation.
- Stay in this pose for 6-10 breaths, or longer if you want more.
- Make sure that your legs are stretched and your toes pointing outwards.
Looking for the Best Aerial Yoga Hammock?
Don’t stray far because here at Gravotonics, we offer the original and best Aerial Yoga Hammocks and Yoga Swings that you can find in the market! Our products are made from high-grade fabric and special metal-ware specifically designed for the practice of aerial yoga.
You can choose from two variations: Aerial Hammocks are those that are made from special fabric and can withstand pressure and support your body while you defy gravity. Yoga Swings, on the other side, are modified versions of the traditional aerial hammock with the inclusion of handles of three different levels.
The Aerial Hammock is perfect if you are new to the practice and just want to start slow and easy and the Yoga Swing is best suited for beginners because of the extra support and maneuverability – at the same time it’s especially for adventurous thrill-seekers!
Whichever type of equipment you choose, you can trust that it can thrust you up and beyond your expectations. If you are interested on getting an Aerial Hammock or Yoga Swing soon, get in touch with us!
Start the Year Right
We have been hearing the words, “Start your day right!” particularly when someone tries to motivate us through doing something productive and the same goes with aerial yoga. You can never go wrong when it is for the betterment of your body and health.
As the new year comes into our lives, let us also let new habits in! Let Aerial Yoga be one of those; make it the reason you will finally be able to tick the “Start Exercising!” box off your 2023 New Year’s Resolution!
Embrace the possibilities, defy the odds and experience increased mindfulness with Aerial Yoga this 2023!