Do you have a hard time focusing on your work or studies? Can’t stay too long reading those reports or writing a paper? Then you might need to take a break to realign yourself.
There are a lot of techniques when it comes to working or studying. These techniques help develop or practice our focus and do it for extended hours. But over time, these techniques might, unfortunately, start to tire you or just simply not work anymore.
If you find yourself fidgeting, staring into space, or wanting to do some other stuff like binge-watching instead of writing a report that is due before the day ends, then take a pause and meditate to restore your focus with Aerial Yoga!
How Aerial Yoga Helps
Aerial yoga is a practice wherein we involve exercising with meditation. Aside from the usual yoga, we can do on the floor, this is a modified version involving a specialized fabric sling to help you with correct alignment and allows you to hold poses for longer while focusing on your breath.
While doing this activity, a lot of yogis incorporate meditation to widen the reach of the exercise while supported by the sling. These meditations can be as simple as breathing techniques, chants, and even up to personal manifestations to help you let go or harness your intentions for beyond the session.
By reverting our focus on the breathing, the chants, and the manifestations, we re-inform ourselves of the things that we need to do for the day, why we are doing it, and what we will get from it in the long run. It is basically a realignment, all within the reach of you and your yoga swing.
Your Refocusing Technique
Your technique can be a mixture of all three, or for starters, just focus on a single one.
If you choose breathing techniques, you can start with the usual ones such as inhaling through your nose and exhaling through your mouth. There is also one wherein you inhale through your nose and then exhale twice through your nose or mouth.
These breathing techniques must be applied all throughout the workout in order to make it effective. Breathing is one of the main cores of yoga, so you really do have to incorporate some form of breath-work into your practice at some stage.
If you choose chants, this can be as simple as verbalizing random sounds or words, and these words help release tension from your internals and mind. Chanting can come in the form of humming to a certain pattern or to like we said, verbalization of words which can also be sanskrit mantras.
It is okay not to use a single particular chant all throughout your session. You can change it from time to time, as long as you feel like it is helping improve your focus with aerial yoga and everyday life.
With manifestations, it is a more personalized incorporation to your aerial yoga practice. These may involve phrases such as ‘I can and I will.’, ‘I am strong. I am beautiful. I am purposeful.’ — and many more! You can even be more specific such that you will mention things regarding work, school, or your own personal life.
Manifestations work best in harnessing the focus that seems to often fly out the window when we try to do our jobs and tasks. It is an excellent way to remind yourself that you will do it and you can do it.
Poses That Work Best To Restore Focus With Aerial Yoga
There is a great variety of poses that you can do with aerial yoga in the traditional sense, and with the help of the aerial hammock or yoga swing you can lift yourself up, performing more complex and fun poses.
In this blog, we will provide you with the ones that are easy and can be done anywhere at any time and truly guide you to center your thoughts back to reality. These poses can be done in any sequence and pacing that you prefer. Let’s get started with these poses to boost your focus with aerial yoga.
Aerial Bridge Pose (Setubhanda Sarvangasana Aerial)
The Aerial Bridge Pose is great for relaxing and a good startup for a beginner’s aerial yoga flow.
- With your yoga swing set at the level of your knees (or higher), lie down on the ground.
- Insert your legs into the sling, letting the fabric support you from the ankles.
- Keep your arms lying flat on your sides as well.
- Lift your body up using your core — this is the important part.
- Remember to breathe and do your chosen meditation and focus on what you are doing.
- Stay in this pose for at least 2 cycles of your breathing exercise or for one minute.
- This pose is great for strengthening the abdominal muscles.
Aerial One Leg Cat-Cow Pose (Bitilasana Marjaryasana One Leg Aerial)
Keep the height of your swing. Or, if you are uncomfortable, you can lower it down a little but make sure that your legs will be parallel to the ground upon insertion.
- Get on all fours and insert your left leg into the sling again letting the fabric support you at your ankles.
- Like the traditional cat-cow pose, inhale as you bend outwards and exhale as you bend inwards.
- In this pose, it is alright to skip the chanting or manifestations since it is important to focus solely on breathing and making sure you are executing the pose properly.
- As you go on, make sure that your body is coordinating well and is stretching in the right places.
- Repeat this for at least 8-10 times on each leg.
Ankle Catch High Lunge Pose (Ankle Catch Anjaneyasana)
In this next pose, you can transition from the last pose by slowly standing up while keeping the leg inserted in the swing.
- Once you are standing, with your left leg inserted in the swing, step your right leg forward, assuming a lunging position.
- Then, raise your arms up above your head reaching to the sky.
- This pose is empowering and opens up your chest helping you breathe and think better.
- This is one of the poses where manifestations work best!
- Stay in this pose for at least 30 seconds before proceeding with the session.
- You can also do this by side. Example, do the Aerial One Leg Cat-Cow Pose with your right leg, then transition to the Ankle Catch High Lunge Pose.
- From then, do the same on the other side.
Aerial High Plank (Phalakasana Aerial)
The next pose is an aerial plank variation that helps strengthen your arms and core. This requires you to focus on keeping your body propped up and stable as much as you can.
Don’t worry because shaking is normal in planking! You will get better overtime.
- Adjust your sling in a level that will have you parallel to the ground upon execution of this pose.
- Insert both of your legs into the swing and assume a high plank position.
- Make sure that your arms are aligned to your shoulder, not too far forward or too bent behind. Keep them nice and straight.
- Try to keep your back straight as well and remember to mostly use your core to hold yourself up.
- Breathe. Meditate. Remember your purpose.
- Stay in this pose for 30 seconds up to one minute.
Aerial Thigh Catch High Lunge Pose (Thigh Catch Anjaneyasana Aerial)
This pose will test your leg strength. If you find this too hard for you right now, then it is okay to skip this one out in the meantime.
- Insert your left leg into your swing, letting the fabric wrap under the back of your thigh just about the back of your knees.
- Hold high onto the swing using both arms. Keep them straight.
- Then, bend forward letting your right leg extend backwards. You should feel the stretch in your inner thighs and standing leg.
- Do not forget to do this on the other side.
- Do this pose for 30 seconds to one minute on each side.
Aerial Upward Plank Pose (Purvottanasana Shoulders Aerial)
In this standing pose, adjust your sling higher, letting it be chest-level.
- Insert your upper body in it as well as your arms. Let the swing wrap your upper back and extend your arms sidewards with the palms in supine position (forward).
- After making sure that you are properly mounted, slowly lean back and allow your swing to support you but do not slouch. Still, keep your body straight.
- Keep your feet flat on the ground as well.
- This pose is also very relaxing and works well with enunciating manifestations or even simple humming. Just do not forget to breathe, at least.
- Stay in this pose for one minute, or longer if you would like.
- To add some variation, put your palms together and raise them above your head, still aligned with your entire body. Bring your head with you as you stretch your arms.
Aerial Airplane Arms Plank Pose (Phalakasana Hasta Vimanasana Aerial)
From the last pose, just lean your body forward from previously leaning backwards.
- The fabric must now be supporting you at your shoulders.
- Still, keep your feet flat on the ground and stretch your arms sidewards.
- This pose is freeing and also opens up the chest.
- Stay in this pose for at least 6 breaths before proceeding. You are doing great!
Aerial Chair Pose (Utkatasana Aerial)
In this pose, its alright if you would like to adjust your sling and lower it down a bit.
- From the last pose, stand back up and slowly sit down, as if sitting on an existing chair.
- Let the fabric support your back and raise your arms up parallel with your fabric.
- Remember to just keep breathing. Whenever you do this, know that you are helping oxygen get into your brain faster, helping you process things better.
Aerial One Leg Reclined Big Toe Pose (Supta Padangusthasana A Eka Pada Aerial)
And we are back to lying poses!
We will now start to ease down as we are nearing the end of our aerial yoga session.
- With your back flat on the ground, insert your left leg into your swing making sure it is at about 45 degrees.
- Then, hold your right foot with both of your hands while still keeping it straight. Stretch it towards you. If you cannot fully do it then do not force it. We would not like any accidents to happen.
- Trust us when we say that with practice, you will achieve flexibility you never thought you would achieve!
- Retain this pose for 30 seconds on each leg.
When doing these kinds of poses, it is also good to do all of the poses on one side first before proceeding with the other side. But either way, it is up to you
Aerial One Leg Revolved Reclined Big Toe Pose (Parivrtta Supta Padangusthasana Eka Pada Aerial)
- The height of your swing could still be similar as with our last pose.
- Now, still with your left leg inserted into the swing at a 45 degree angle, stretch your right leg diagonally over you and hold it using your left hand. Let your right arm stretch out sidewards.
- This pose is good for stretching the muscles in your thighs especially caused by sitting or standing all day.
- Stay in this pose for 30 seconds. Do the same on each side. You can stay longer depending on your plan.
Aerial One Leg Reclined Big Toe Pose B (Supta Padangusthasana B Eka Pada Aerial)
This pose is a continuation of our last pose. Remember that you can always do one side of all the exercises if you want to then do the other side for your next set. Do what makes you comfortable.
- Still with your left leg inserted into the sling at a 45 degree angle, fold your right leg sideways over your chest, to the left side.
- Use your left hand to hold it and keep it in place.
- Do this pose for 20 seconds on each side.
- If it feels wrong or the stretch is not it, try to adjust the height of your swing or recheck your posture.
Aerial Reverse Corpse Pose (Advasana Aerial)
And we are down to our last pose! Don’t worry, this one is the easiest, and best to restore focus with aerial yoga.
- Spread out your sling and sit on it first. Allow the fabric to cover your entire body and then lie on your chest.
- You should now be in a superman-like position, but with your body entirely covered by the yoga swing fabric.
- Stretch your limbs out forward and relax. Release the tension from your shoulders, back, and legs. Let yourself rest after a good session of aerial yoga.
We’re all done – You did very well!
Refocusing Should Not Be So Much
With everything that is going on around us, oftentimes it is hard to keep up and we just end up letting everything go down the drain.
By helping yourself get out of that cycle, you also practice resilience at the same time you do relaxation, especially when you restore your focus with aerial yoga, breathwork and meditation.
Aerial yoga is an easy and fun activity that you can do anytime and anywhere as long as you have the right equipment. Here at Gravotonics, you can get the best and original Bali Yoga Swings that will be your friend whenever you need to recenter and gather your thoughts.
Here’s to a more productive and stress-free lifestyle!