Do you have a healthy lifestyle? Sure, you incorporate fruits and vegetables into your diet, you exercise at least thrice a week, or if you don’t really have the time, you do your best to be active and at least make it to 10,000 steps each day.
But how about your sleeping schedule? All of these activities promote, of course, activeness and engagement, but how about your recharging?
Have you been able to get at least 6-8 hours of sleep every night without tossing and turning or oversleeping? Getting yourself some rest is just as important as doing your other activities. Being totally fit would not happen if you are not getting enough sleep.
If you are in need of a way to get your body to doze off better and recharge by reaching deeper sleep, then why not try the restorative and healing benefits of aerial yoga?
What is sleep for the various age groups?
As humans, sleeping is the way of our body to recharge and replenish. After a long day at work, school, or other whereabouts, our body deserves all the rest and deeper sleep it could get at home.
Sleeping helps us support our healthy brain function and maintain our physical health.
For children, sleep is needed for growth.
Have you ever wondered why children sleep a lot more times than adults? Yes! It is because of growth. Children need all the sleep that they could get in order for their bones and muscles to grow adequately.
For adolescents, sleeping also contributes to their growth. By this time, the bones are still continuously growing at the same time, we also see changes in the physical aspects of both men and women. Getting proper sleep at this age helps the body do what it has to do especially as they transition to adults.
For adults, sleeping is a form of letting your body go into total rest. Staring at the computer or phone screen all day, burrowing your head in books, and all the socialization will drain your energy. If you have been trying to do your best to function through all of this without proper sleep, then you might have a hard time recovering.
Don’t worry, we are not scaring you! All that we want is for you to relearn healthy habits. It might be hard at first, but that is why we are incorporating aerial yoga into the routine to achieve a deeper sleep!
Restorative and Fun
Aerial Yoga is a variation of traditional yoga where we use suspended fabric and yoga swings to execute asanas that could be more doable than the conventional way.
Aerial yoga aims to energize the body and focus the mind. It involves poses that stretch a particular part of the body to activate it or to relieve the pressure.
Yet, in this article, we will be utilizing the restorative benefits of aerial yoga to relax our body, ease down those sore muscles, and get satisfying and deeper sleep.
The No. 1 Aerial Yoga Equipment in the Market
Gravotonics has been making original Aerial Yoga Swings and Yoga Hammocks straight from Bali artisans since 2003.
Our products have withstood the test of time by continuously upholding quality and efficiency.
Our swings and hammocks are also ethically sourced and are authentically made by craftsmen who also pioneer in the practice. By this, you can be confident that you are in good hands!
And they aren’t just for aerial yoga! Your hammock can also be used as a literal hammock for lounging, reading a book, and even taking an afternoon nap!
Either way, investing in a high-quality swing or hammock will not only up your aerial yoga practice but will save you the hassle of buying another one too soon because ours will definitely serve you for a very long time.
Which poses should I do or flow to follow?
We’ve got you covered! In this blog, we will also go through an easy aerial yoga flow that you can do in the comforts of your own home to get deeper sleep.
Yet, if you are still uncertain about doing it alone then you can visit a gym or aerial yoga studio near you. You can also get yourself an instructor — this is a good choice, especially for beginners.
But if you feel like winging it today and you can do it right, then let’s go!
Aerial Half-Forward Fold
First up is the Aerial Forward Fold. This pose is a good way to get your body into the flow and start easing it down.
Start with your swing at the level of your hips. Hold onto your swing with both of your hands and then take two to three steps backward.
Stand straight and then reach forward, folding your upper body forward as well until you create a 90° angle.
Breathe. Stay in this pose for 30 seconds to 1 minute.
Aerial Downward Dog
The next one is the Aerial Downward Dog. This pose is another that slowly lowers your body to the ground since we are doing more aerial floor poses to signal our body for rest.
Keep the level of your hammock or swing like in our last pose. This time, we are going to fold again, but deeper.
Stand with your swing in front of you. Insert both of your arms into the swing. Let the cloth rest just right about your pelvis or a bit higher.
Then, raise your arms up and then slowly reach down until you touch the floor. You can take a few steps back to create a V-shape with your body.
Remember to keep the soles of your feet flat on the ground. This might come hard for some, especially for beginners so for now it is okay if you tiptoe.
Make sure that your arms are parallel with your shoulders and your feet pointed forward as well. Stay in this pose for 30 seconds or up to 1 minute. Feel the stretch on your back and legs.
Aerial Sphynx Pose
In this pose, you will need to adjust your swing lower, just right about your legs. From here, we will do more floor poses and you may also start to feel sleepy! But power through a little more, we want to stretch our body a little further so you will wake up fresh and well-rested the next day.
Lie down on your chest on the mat. Insert both of your legs into the swing. Make sure that the swing is not too high or too low — just enough for your legs to stretch up and out.
Position your arms at your sides at a 90-degree angle and raise your chest. Make sure to breathe all throughout every pose. You can also close your eyes for extra relaxation.
This pose is good for inducing peace in your mind. It helps ease down your thoughts so you could process them better or just save them for the next day because right now, your body is officially in resting mode.
Similar to the last two poses, stay in this pose for 30 seconds to 1 minute. If you feel comfortable with this, you can always do another set or just simply do this pose or another pose that you like.
Aerial One-Leg Child’s Pose
Our next pose is a modification of the famous child’s pose that we know. This one is proven effective in stretching the back, particularly the lower part, the shoulders, and the neck, and also helps open up the hips.
With the incorporation of aerial yoga, your legs will also be stretched!
In this, it is alright if you would like to adjust your swing a tad higher for a deeper stretch in your inner thighs.
Kneel on your mat. This is one of the ways to get into the pose.
Raise your arms up, inhale, and then exhale as you reach down and forward. Insert your right leg into the swing.
To make sure that you are doing the pose correctly, tuck your tailbone in and give a little space between your arms and ears. You should also feel a satisfying stretch on your neck and back.
Do not forget to do the same on the other side. Do this pose for the same duration, 30 seconds to 1 minute, or longer if you prefer. Remember to breathe and that you do not need to channel that much energy right now — all you need to do is ease down.
Aerial Reclined One-Leg Big Toe Pose
Our next pose is another one that stretches the arms and legs but now focuses more to stretch the back of your thighs. This is very helpful, especially for those who walk, sit, and stand around for long hours.
Lie back down on your mat. Insert your right leg into the swing. Then, from resting position, use your core to lift your left leg up and to your chest. Hold your big toe using both of your hands.
If you are having some difficulty reaching your big toe, it is okay if you hold onto your leg. You will get more flexible overtime. Make sure that both of your legs are stretched straight in their respective directions. You must now feel a gentle stretch in the back of your thighs below your glutes.
Stay in this pose for 30 seconds or longer if you can. This pose may come hard for some especially if you are just starting to work out. In that case, you can shorten the time for this one to just 20-25 seconds.
Do not forget to do the same on the other side.
Aerial Seated Wide-Legged Straddle Pose
Just a few poses to go! We hope that you are now starting to feel more relaxed and ready to doze off.
In this next pose, we will be starting to rise up so you can be ready to go about and finish your day after this flow.
Adjust your swing to be just above your head while you are in a sitting position.
Sit down on your mat with your swing in front of you. Open your legs into a wide V-shape. Grasp your yoga swing. Then, bend your upper body down, stretching your shoulders and back.
This pose is great after all the arm-supporting poses that we did as this stretches the shoulders as well as your lower back. It also helps open and stretch the inner thigh and groin area.
Stay in this pose for 30 seconds or up to a minute. Remember not to push yourself too hard, take a pause or stop when you need to.
Aerial Corpse Pose
Aerial Corpse Pose is good for opening up the whole body. This is the final pose for today’s flow and is a great way to ease into a deeper sleep.
This pose is very easy. Set your yoga hammock to your preferred height, as long as it does not touch the ground. We prefer it to be at least 2 meters from the floor.
Sit on your swing and make sure that the fabric is covering the entirety of your bottom.
Then, spread the fabric out until your entire body is supported by it. Lie back down onto the swing.
Stretch your arms above your head and stretch your legs out as well. You can take this pose easy and just lay down and close your eyes. Let your body be at ease. Breathe.
Above all, sleep!
As we navigate through the 21st century, we are often applying and following the hustle culture.
We tend to work very hard, do something on the sidelines, learn another skill – just to keep ourselves moving and because of that, we also often forget that we are humans and that we also need to rest.
Keep in mind that there is nothing wrong if you want to take things slow.
There is nothing wrong if you want to take a break away from the working environment and prioritize yourself for a short time, or even just as simple as letting yourself get a good night’s sleep.
Before the day ends, it is important to ease yourself down, not just go and drop everything. This may cause you confusion and lead to another hectic and stressful morning the next day only because you did not settle things the night before with your own self.
So take a break. Stretch with us. Get deeper sleep. You deserve it.