Air ride. String yoga is our discovery of the year! Muscle strength and endurance

Yoga in hammocks is developed in the USA and includes complexes effective exercise to stabilize the body's activity, relieve stress, improve blood circulation, restore metabolic processes and rejuvenation. Yoga technique is divided into 3 subtypes (classical air yoga, fly yoga, anti-gravity pilates). It is necessary to master the set of exercises in stages, taking into account the recommendations of specialists and health restrictions.

What is special?

Yoga in the air on ribbons and canvases was invented by the choreographer K. Harrison. The specialist included the hammock in the set of exercises, then the Fly Yoga system was formed. The complex asanas are performed in a suspended position.

Supporting fabrics are made of durable fabrics that can withstand a weight of up to 160-200 kg. Hammocks are suspended from the ceiling with ropes. The canvases are a support device and relieve stress, reduce tension in the spine when performing techniques. Hammocks allow beginners to perform complex elements (headstand, stretching) in the first lessons.

The complex, in addition to classical yoga, includes exercises from Pilates, acrobatic and health-improving gymnastics. More than 3000 positions and asanas have been adapted for execution on canvases. Exercises can be made more difficult for experienced athletes or simplified. The techniques can be combined with other types of sports exercises. The disadvantage of yoga on canvas is the need for special equipment; without preparation, the technique is difficult to perform at home. At the initial stage, instruction from experienced trainers is required.

The technicians are suitable for different age categories (both for children 7-8 years old and for retirees). At the same time, the loads should be adjusted in accordance with the characteristics of the organism and the level of preparedness. Seniors should learn the techniques gradually and with little exercise. Classes for children are held in special groups, exercises help to improve the growth process, align posture, and stabilize hormones.

In the absence of contraindications, exercises can be performed by pregnant women for short periods. Special techniques allow you to train muscles, improve the work of blood vessels and lungs. The canvases in a group are placed below the standard position above the floor. The load falls on the legs and arms, the abdomen is relaxed. Stretching the hip muscles improves fetal development. A set of exercises helps to reduce the load on the legs.

Classes for adults differ in the intensity of exercise according to the level of training. Some combinations include cardio exercises, difficult asanas that require a lot of yoga experience.
Exercise is useful for people suffering from vegetative-vascular disease, working at a computer, leading a sedentary lifestyle. Techniques are recommended during the recovery period after illness and surgery.

The benefits of aero yoga

Pros of regular classes in a new direction of yoga:

• straightening and improving the spine, aligning posture;
• increasing the safety of performing stretching exercises;
• reduction of tension in the neck, lower back, pelvic region, back;
• increased muscle elasticity;
• giving the body plasticity;
• improving cow circulation of the brain, increasing concentration, improving memory;
• stabilization of metabolic processes, elimination of toxic substances;
• harmonization of the nervous system, relieving stress symptoms, stabilizing sleep;
• developing a sense of balance, improving the skills of body control when performing complex exercises;
• improvement of blood circulation, stabilization of the cardiovascular system;
• harmonization of the digestive system;
• slowing down the aging process of the body;
• development of plasticity and flexibility of the body;
• elimination of painful sensations in the back, neck, lower back;
• strengthening the muscles of the body, increasing the tone of the body;
• development of endurance, strengthening of the muscle frame;
• harmonization of mood, creation of a positive attitude;
• improvement of complexion, cell renewal, body rejuvenation;
• stabilization of hormonal levels;
• increased joint mobility;
• stabilization of the vestibular apparatus;
• reduced load on the legs, no risk of developing varicose veins;
• weight loss.

The advantage of this sport is the presence of special turns (decompression), which are done upside down. When hanging in asanas, the spinal column is stretched and lengthened, tension and pain in the back and lower back disappear.

The mobility of the vertebral discs is restored, the posture is leveled. By improving blood circulation, performance improves, the body is cleansed of toxins, toxins, cells are renewed and saturated with useful microelements.

Turns in acroyoga help reduce swelling. With the regular performance of inverted asanas, the processes of cell renewal in the body are accelerated. Additionally, posture is leveled, so growth can increase by 1-1.5 cm. Students learn the skills of feeling the body, maintaining balance in complex asana complexes.

The set of exercises on the canvas is suitable for weight loss programs. Techniques help stabilize metabolic processes in the body, speed up metabolism and increase the rate of calorie burning. The average reduction in calories for 1 hour of exercise is 600-650 kcal. The fat burning processes that begin with exercise continue for 24 hours. When adjusting nutrition and eliminating high-calorie foods, reducing the amount of carbohydrates in the daily diet, a rapid decrease in body weight is possible.

Contraindications

Contraindications for training on canvas are damage to the musculoskeletal system, the recovery period after operations. In some cases, exercise is contraindicated during pregnancy (for a long period), changes in pressure (low, high), within 4-5 days after Botox injections. Exercise is not recommended for overwork, colds, fever.

To perform inverted asanas, it is required to withstand 3 hours after eating. Abstain from training during periods of menstruation. If you experience dizziness, nausea, heart palpitations, or arrhythmias, continuing to exercise can be harmful.

In addition to temporary restrictions, it is forbidden to perform exercises for the following diseases:

• phlebeurysm;
• thrombophlebitis;
• weakened vessels of the eyeball;
• cerebral thrombosis;
• hypertension;
• atherosclerosis;
• heavy physical work before training;
• malfunctions of the hormonal system (thyroid disease);
• displacement of the vertebrae;
• glaucoma;
• diseases of the circulatory system and heart;
• the presence of injuries of the spine, cervical spine;
• intervertebral hernia.

Experts recommend that if you have health problems, undergo an examination and obtain recommendations from your doctor to prevent possible injuries. With an exacerbation of diseases, it is important to cancel exercises, techniques are not performed when taking a large amount of drugs in the postoperative period, when the body is recovering from injuries. Classes are held 6-8 hours before going to the saunas, you must wait 4 hours after the steam room before training.

How is the lesson going?

A standard lesson for beginners takes 1-1.5 hours. For training, you need clothing that is close to the body, not restricting movement. Optimal to wear leggings, top made of elastic fabric. No shoes are required during exercise. Long curls must be removed with a hair clip. Jewelry is removed before classes to safely perform the techniques.

The load for the students is selected by a specialist, taking into account the characteristics of physical fitness and health. The specialist prepares a hammock for the parameters of the students. It is necessary to warm up the body, adjust breathing, consistently increase the load on the muscles and joints. The head turns and torso bends are optimal.

Exercises on the canvases begin with simple asanas on the floor. The weight is then transferred to the hammock. In a series of simple techniques, you can touch the floor with your foot. Then the body is lifted off the surface and the asanas are performed only in the air.

It is recommended that you start with small turns, limiting the time you sit upside down. The difficulty of the exercises and the duration of the workouts are consistently increasing. To get the effect of training, it is important to relax the body in asanas. After the completion of the main part of the training, techniques are performed to relax, stabilize breathing. The session ends with the pose "Shavasana".

Varieties of aerial yoga

Developed 3 types of yoga in hammocks:

• classic exercises;
• fly yoga to restore the body;
• antigravity yoga.

The classical direction combines exercises from aerial gymnastics and yoga. Asanas, relaxation techniques are used, setting the body up for relaxation or concentration. With regular exercise, the work of the nervous system stabilizes, and the body's endurance increases.

In the anti-gravity direction, Pilates and air yoga techniques are combined. Techniques will help students to strengthen and form a beautiful muscle relief, straighten and improve the health of the spine, give grace to the figure, and reduce excess weight. A variety of acroyoga helps improve stretching, increase body flexibility, tone muscles, and strengthen the body. Special techniques help develop a sense of balance, relax, and reduce tension in the body. After classes there is no feeling of fatigue, since the complex is built by combining loads and relaxation.

The restorative complex of exercises on canvases (fly yoga) combines simple techniques. At the heart of the direction are stretching, which has a positive effect on the hip joints, spinal column, connective tissues.

The complex is often recommended when there are restrictions for intense training and when recovering from operations and injuries. Complex asanas on fixed canvases are easier to perform, the load on the body is reduced. Workouts allow you to increase joint mobility, perform complex stretches, and even sit on a split.

The techniques for the execution of the elements also differ depending on the type of hammocks suspended from the ceiling with ropes. There are 2 types of canvases for doing exercises in the air:

• canvas folded in 2 layers;
• hammock with additional devices (handles, inserts, stirrups for fixing hands, etc.).

A set of exercises

The lesson begins with a warm-up consisting of simple exercises:

1. It is necessary to stand on the floor, take the edges of the panels and gently swing with the hammock, maintaining balance.
2. It is required to put your foot on the canvas, the second leg should rest on the floor. In the pose, you need to gently sway.
3. With your back, you need to press against the hammock and, holding on to your hands, gently sway.
4. A handstand is performed with a fixed position of the pelvic region in a hammock.
5. Deflections on the canvases help to eliminate the stress on the lower back and cervical vertebrae, simplify the implementation of complex techniques.

The standard exercise program for beginners includes a set of asanas such as:

• Baddha konsana;
• Chakrasana;

Classic pose ("dog face down"). The pose with the support of a hammock improves blood circulation, enhances blood circulation in the brain, promotes the launch of cell renewal processes, and evens out the tone of the face. The work of the digestive system improves, the activity of the intestines is normalized, the areas of the ankles and other muscles are stretched.

The performance of the asana on canvas differs from the classical performance in the ability to stretch the spine along its entire length and to reduce the load on the intervertebral discs. In the classic exercise, it is more difficult to fully straighten the back in the asana. With the help of canvases, even beginners can stretch the spine, relax the neck, and reduce the load on the cervical vertebrae.

Asana Baddha konsana (Bound Angle Pose) has a beneficial effect on the pelvic area, lumbar, abdomen, genitourinary system. Regular exercise helps to reduce painful sensations during menstruation, harmonizes the hormonal system of women, the functioning of the uterus and ovaries. The asana can be performed during pregnancy if there are no contraindications. The technique involves spreading the hips to the sides and joining the feet. The technique allows you to gently stretch muscles and joints even without lengthy preparation, since the canvases reduce the load.

The asana is designed to gently stretch the back of the body. The technique allows you to reduce back pain, relax your neck, straighten your back.

When performing a pose on the floor, students focus on straightening the legs. When using the cloths, the legs in the asana are held by bindings, so all attention is paid to straightening the back and creating the correct position of the shoulders.

Adapted for performing asana in the air Chakrasana (bridge). Exercise helps to straighten the back, eliminate stoop, and strengthen the muscles of the legs and arms. Performing an asana allows you to increase the level of energy, increases blood flow to the cells of the body. Experts recommend that you start learning the technique after mastering simple exercises.

Legs and arms should be trained to support body weight. The asana is not suitable for those who have problems with the lumbar region. When using a hammock, the lower back and pelvis are fixed on a plastic sheet that gently supports the back. Stretches are required before performing the technique, the loads increase gradually.

The asana helps to develop the flexibility and plasticity of the vertebral sections, improve the functioning of the digestive system, and balance the hormonal background. With a rush of blood to the head, brain functions are activated, concentration of attention increases, memory improves, and the speed of thought processes increases.

However, it is necessary to master the technique on the floor gradually, since the upper spine is involved in the exercise.

Asana (headstand is performed on the head) harmonizes the state of the nervous system, improves eyesight, concentration, and stabilizes the digestive system. With regular exercise, the level of hemoglobin in the blood increases. In this case, it is important to take into account the contraindications for performing the inverted asana. It is forbidden to use the technique for people with heart and vascular diseases, in the presence of hypertension, chronic inflammation of the ears, eyes, with displacement of the vertebrae.

Difficult air exercises must be mastered under the guidance of an experienced instructor. In the future, independent improvement of techniques is possible.

Most people are sedentary. Due to the constant presence in one position, blood circulation stagnates. Not everyone is sitting correctly, and from this comes the displacement of the vertebrae and after a while we acquire a curvature of the spine. It causes pain, discomfort, fatigue, headache, bad mood and other complications.

Unloading the spine, neck, pelvic region and sacrum with a permanent sedentary lifestyle is simply necessary. Hammock yoga is a multifaceted form of fitness that relieves the entire spinal column.

In inverted poses in a hammock, no pressure is exerted on the spine, due to the weight of the body under the influence of gravity, the spine stretches and lengthens. It improves posture and helps the recovery of the musculoskeletal system. The intervertebral space increases, which allows nerve cells to renew themselves, disc mobility is restored, and the spine becomes young and healthy.

Regular practice of inverted postures provides an incentive for the renewal and self-regulation of all body systems - digestive, endocrine, lymphatic, reproductive, respiratory, vascular. The chapter on inverted postures describes many of the positive results of this practice.

Flexibility and agility

Many deflections with a hammock make it possible to make the spine flexible. With the help of special exercises, muscles and tendons are gradually stretched and lengthened, it becomes possible to sit on a split.

Working out in a hammock trains your agility and mobility. In a hammock, you are forced to constantly balance and master new positions, including upside down. A constant change in body position in relation to the ground, as well as a combination of static and dynamic postures leads to the development of the vestibular apparatus, the ability to coordinate movements. This causes a state of lightness, a feeling of control over the body appears. There is a lot of strength and energy for everyday life.

Injury prevention

The more the body learns new positions, the more quickly it adapts and reacts to abrupt changes in body positions. In addition, the already described effect of improving coordination and control leads to a decrease in the possibility of injury.

Muscle strength and endurance

When doing exercises in hammocks, not only the main large muscle groups are trained, but also the stabilizing muscles, creating a harmonious muscular frame of the whole body. When performing the exercises, various muscle groups work at the same time, designed to maintain balance in a swinging hammock, maintain body weight, and turn on in time when the body position changes. What is very important, the load on muscular system always sufficient and tangible, but not excessive, as it is limited by the student's weight.

Joint mobility

If the joint does not get enough mobility in everyday life, this leads to aging and various degenerative processes. For joints to be youthful, movement that engages the full range of motion of the joints is necessary. When performing asanas and exercises with the help of a hammock and in a hammock, the amplitude of movement of the joints is restored.

Sexual activity

Our ability to connect to our own resources, liberate the body, improve blood supply to the pelvic region, free the mind from habitual stereotypes, relieve stress and anxiety, and learn to be in the present moment - leads to increased pleasure from sex.

Clarity of mind, improved memory

Our mind is constantly working. The need for correct choices, making harmonious decisions, flexible control requires training the focus of attention with a vision of truth, that is, the art of mental clarity. Going beyond the usual comfort zone and the need to maintain balance trains mental concentration. Overcoming fear, self-doubt, turning off internal dialogue are necessary aspects of yoga in the air, which leads to clarity and calmness of the mind, awakening of the "sleeping" reserves of the brain. Constant movements of the body in space above the floor train not only fine motor skills, but also debug the entire mechanism of interaction between the nervous system and muscle reactions. This leads to increased useful brain activity and improved brain activity.

Increased mood

In inverted positions, we stimulate the pituitary gland, which in turn releases hormones. Serotonin, dopamine and adrenaline levels begin to increase, and endorphins begin to enter the bloodstream. These hormones affect feelings of well-being and help relieve anxiety and depression.

Swinging in a yoga hammock, flying over the ground, climbing and somersaulting in a hammock awakens the sensations experienced as a child. Immediate emotions give rise to healthy joy and carelessness.

Relaxation, stress relief

The "Floating" shavasana in a lulling hammock gives you the opportunity to relax as much as possible. A gentle swing of a hammock in a relaxation position leads to a balance of the nervous system and a gentle immersion in relaxation. The additional use of aromatic oils and natural stones placed on the eyebrow center enhances the healing effect of the floating shavasana.

Other relaxation postures that can only be done in a hammock, such as the Sloth Pose, Fetus Pose, Fish in Water Pose, also have a number of benefits leading to effective relaxation.

The ability to conduct classes with groups of different levels of training

Yoga in the air is suitable for an advanced group where there is a need for a more complex program. Also, yoga in the air can be done in a version that is suitable for beginners and the average trained group. A soft maternity program is also available where the hammock is low above the floor. In some rehab centers, a yoga hammock is used for recovery and rehabilitation.

Increasingly, people are thinking about improving not only the body, but also the spirit. To cope with this task is beyond the power of traditional fitness. Yoga, on the other hand, includes techniques that allow you to achieve both external and internal beauty. A variation of it ная aerial yoga, or yoga in hammocks выполня consists of exercises performed on hanging bands.

What is aerial yoga

In another way, it is called anti-gravity, or air yoga. One phenomenon is hidden under these names: performing asanas in the air. It is impossible to repeat them at home.

Some of the exercises performed during training have nothing to do with classical yoga. They are borrowed from acrobatics, Pilates and even aerial gymnastics.

The peculiarity of the technique is that each exercise is carried out in special hammocks suspended from the ceiling. In Russia, this trend appeared relatively recently, but already now training is offered by many clubs and centers. Those who decide to try are usually happy with the results and their feelings during and after training.

When to do it

Most air yoga asanas are not feasible without a hammock. About three thousand positions are available only to those who practice yoga in the air. Many of them are modified Ї lightened or complicated Ї versions of traditional ones, but they have one thing in common: they reduce the load on the human spinal column. This is due to the fact that exercises in the air imitate flight.

With aerial yoga you can:

• improve blood circulation in the body;
• develop strength and endurance;
• increase the speed of the brain;
• stretch and straighten the spine;
• develop body flexibility;
• prevent heart disease;
• normalize the functions of the digestive system;
• relieve painful sensations in the neck, lower back and back;
• strengthen the muscle frame;
• make joints more mobile;
• bring the body into shape and maintain its tone;
• slow down the natural aging process;
• get rid of depressive conditions;
• relieve stress in stressful situations;
• cheer up;
• accelerate the production of endorphins;
• bring body and soul into a state of harmony and balance.

A frequent indication Ї back problems. But this type of yoga is shown to almost everyone, because it can significantly improve not only the physical, but also the emotional state of a person.

It can be combined with other sports as well. Thanks to improved brain function, positive changes occur in the coordination of movements, health becomes stronger, the figure is slimmer.

When to postpone training

Contraindications for exercising in the air:

• the presence of a hernia;
• untreated injuries affecting the musculoskeletal system;
• carrying a child;
• pressure problems;
• history of glaucoma;
• a small amount of time elapsed after surgery;
• less than a week after injections of Botox or other dermal rejuvenation products.

Ignoring at least one contraindication can cause serious harm to health.

Large body mass is not an obstacle for air yoga. The hammocks used during the sessions are very durable and can withstand over 150 kilograms. But you must strictly follow the instructions of the instructor.

Features of inverted positions

Each lesson is preceded by a series of activities. First, a hanging hammock is prepared so that it matches the parameters of the person practicing on it. Then the trainer conducts a warm-up during which the joints and muscles are warmed up. Only after that the workout begins, which lasts about an hour. Each session ends with exercises that help relax and normalize breathing.

Aerial yoga differs from ordinary yoga in that it includes so-called inverted positions, or decompression coups. During them, a person is on a hammock upside down. This helps to release tension from the spinal column, to stretch it out. The intervertebral space increases, the spine is stretched, because they are affected by two factors at once: the force of gravity and the person's own weight.

Regular exercise helps restore disc mobility, increase core flexibility, and feel your body. Practitioners of yoga in the air note that pain in the back area either disappears altogether, or becomes less intense. Yoga on special ropes is good for posture. Often, after a lesson, a person's height even increases Ї from 0.5 to 1.5 cm.

Due to the fact that the body is in an inverted position, internal organs saturated with blood, cells are nourished and renewed. Blood flows into the tissues of the head, activating brain and mental activity. The upside down posture is not typical for humans, so during it the body uses reserve forces. As a result, there are positive changes in performance, memorization and reaction speed. The person feels vigorous, notes the disappearance of drowsiness during the day.

What to come to classes

Many beginners are interested in what clothes to wear. The answer is simple: in one that does not restrict movement, but also does not slip during physical activity.

The perfect combination can be called a top made of stretch fabric or a stretch T-shirt with leggings. Long hair should be pinned or tied up during exercise. Remove costume jewelry and jewelry from hands and neck.

The training process

Often, people who have never practiced aerial or conventional yoga before are worried and embarrassed that they will not be able to perform the exercises. But there is nothing to worry about: the trainer will never offer to do complex asanas for beginners, and will explain in detail the use of ribbons and a hammock.

For a beginner to appreciate all the benefits of yoga in a hammock, he needs to learn how to stretch and maintain balance. The first lessons are devoted to this. All positions are accompanied breathing exercises... Thanks to them, people relax and relieve stress by properly passing air through themselves.

It is forbidden to eat at least three hours before training. Performing asanas with a tightly packed stomach will lead to vomiting and even volvulus.

Choosing the right place for training and the coach is important. A true professional will do everything to ensure that everyone who comes to the training gets pleasure and maximum benefit from it. He makes sure that no one falls from the hammock and does not damage ligaments, dislocate a leg or arm, or pinch nerve endings or veins, which is important when tape is used.

Aerial yoga is not only a charge of vivacity and health, but also new impressions and emotions that will help color even the most drab everyday life.

A person spends a lot of time at the workplace, for example, sitting in an office at a computer. This mode of operation does not contribute to an active mobile lifestyle. On the contrary, due to passivity, hypertonicity of the muscles of the neck, back, congestion in the pelvic organs occurs.

Decreased blood flow strongly affects brain activity, which is undesirable for knowledge workers. Hence there is a natural need for physical activity, increased blood flow, unloading of the spine and neck. An excellent way out will be the modern direction - yoga in hammocks... His exercises stabilize all body systems.

What else is yoga in hammocks called? You may come across titles like fly yoga, aerial yoga or antigravity. To perform asanas, you need air space.

Some of the exercises are borrowed from acrobatics, pilates, gymnastics. It is a delightful symbiosis of spiritual practice and sports.

The direction of anti-gravity differs from traditional yoga also in that all asanas are performed in hammocks that are suspended from the ceiling. This is a relatively young movement in Russia that is rapidly gaining popularity. Fly yoga practitioners report positive dynamics, reduced stress levels and improved physical fitness.

Benefit and harm

During the classes, the practitioner is literally in flight. From this, an inspired feeling of lightness arises, and the level of stress decreases. "Floating" asanas help the body develop flexibility of muscles and joints, give balance, help to feel the body better, reduce the load on the spine, and tone the muscles. Despite the fact that the practitioner almost does not feel the usual fatigue from physical exertion, toned muscles improve posture and figure in general.

What does practice give? Let's take a closer look at the changes in the body that occur thanks to yoga in the air:

• the hammock serves as a tool for the correct distribution of weight in inverted asanas, that is, during the exercise, the spine does not compress under the pressure of the body, but rather stretches, which improves posture;
• the elasticity of the whole body increases, the tendons become more elastic;
• increased joint mobility;
• the hypertonicity of the muscles of the neck, back, lower back, pelvic region goes away;
• improves brain activity by increasing blood flow;
• the work of the digestive tract is normalized;
• the level of stress decreases, since swinging in a hammock causes children's associations with a swing, a feeling of serenity, lightness arises;
• the practitioner learns to look for the center of gravity, this teaches control of the body, balance is achieved on the physical and emotional levels;
• a non-standard approach to habitual actions opens up new resources of thinking, expands the boundaries of perception.

Practice can be harmful only with an illiterate approach. It is important to find a good teacher and become familiar with the contraindications.

Contraindications

For aerial yoga there is a number of restrictions... These include periods of a cold, especially when accompanied elevated temperature, overwork, menstruation.

Contraindicated for women in the last stages of pregnancy. During the practice, pay attention to your well-being, if you notice dizziness, increased heart rate, sweating and shortness of breath, immediately interrupt the session.

There are a number of chronic diseases in which yoga in hammocks and performing inverted asanas are unacceptable at all. These include:

• arterial hypertension;
• varicose veins;
• thrombophlebitis;
• weak blood vessels in the eyes;
• atherosclerosis;
• diffuse changes in the thyroid gland;
• displacement of the vertebral discs, other diseases of the musculoskeletal system.

After you have studied all the pros and cons of antigravity, you can move on to finding a studio to attend classes.

Video

For whom and what is it suitable for?

Fly yoga does not set an age limit. People of various age groups come to classes, from school-age children to pensioners. Since the practice takes place under the supervision of a trainer, the doors are open even for people with cerebral palsy. The level of training also does not matter. You can be in great physical shape or start exercising for the first time.

For pregnant

For women carrying a child, many types of physical activity are prohibited, but the practice of yoga is an exception. It has a number of advantages and is considered the most suitable activity.

Benefits for the body of the expectant mother:

1. Reduces swelling and the risk of varicose veins by reducing the load on the legs.
2. The spine is strengthened, the chest opens, discomfort and painful sensations go away.
3. The thigh and pelvic muscles become softer, their elasticity contributes to better development baby.
4. Heartburn, dizziness, and other unpleasant symptoms go away.
5. Yoga in hammocks strengthens the body, increases endurance, prepares the female body for childbirth.

For children

The correct development of a growing organism affects its further functioning. Antigravity yoga has a number of benefits due to balanced load distribution, taking into account the characteristics and needs of a growing organism. Some of the useful results of the practice:

• balances sympathetic and parasympathetic nervous system, increases concentration, stabilizes the emotional background;
• provides the growing body with the proper level of flexibility, mobility;
• the playful form of training provides a good mood during and after training, inspires to continue visiting.

Slimming

Despite the intensity of the loads, fly yoga is not the most best view sports for fast weight loss. Fat burning occurs, as a rule, with an increase in heart rate, this is facilitated by cardio training. Yoga in hammocks, on the other hand, lowers the heart rate, makes it even and stable. In order to correct your figure, you will need to practice 2-3 times a week for an average of 45 minutes. To achieve visible results, it is important to combine the practice with a diet, meditation and cardio exercises.

Exercises

Before proceeding with the main set of exercises, it is necessary to warm up, warm up the muscles and joints in order to avoid injury.

Several warm-up variations for beginners:

1. Standing on the floor, grasp the hammock with your hands, smoothly begin to swing the body with it.
2. The left leg remains on the floor, place the right leg on the panel. From this position, swing slowly.

Then change legs, repeat the exercise.

1. Place your back on a hammock, grab it with your hands, start swinging.
2. Put your left leg on the canvas, and swing your right leg, bend and unbend at the knee. Repeat the exercises on the other side.
3. Step away from the hammock a couple of steps, grab it with your hands, bend back. From this position, begin to swing.

Greek runner

Basic asanas

1. Urdhva Prasarita Ekapadasana... Lying with your back on the cloth, try to touch the floor with your hands. While in this position, swing.
2. Adho Mukha Apanasana... Standing on all fours, arch your back so that it rests against the hammock. Swing out of this position.
3. Apanasana... Lying on the floor alternately with your right and left hand, try to reach the hammock. Next, hook the hammock with your feet, swing by arching your back.
4. "Greek Runner"... Grasp the cloth firmly, put one foot on the hammock, tilt the body back and swing.
5. Downward-facing dog... Sit across the hammock on your stomach. Legs rest on the floor, arms extended forward. Swing from this position.

These exercises are provided for guidance. To begin with, it is better to attend classes with an instructor to understand how to properly interact with a hammock.

Modern people are increasingly thinking about the perfection of their own body and spirit. They are the ones who leave reviews about yoga in hammocks, recommending this activity to both women and men, regardless of age. This direction is one of the most difficult, since it will take a lot of time and effort to learn elementary poses. The task is beyond the power of classical fitness, but in the end you can get much more benefit from it.

What it is

Aerial yoga is also called anti-gravity yoga. The name hides only one phenomenon - performing asanas without touching the ground. It is problematic to repeat all movements at home, since this requires special equipment and the help of other people, since in this area of \u200b\u200btraining the probability of injury is very high.

People of different genders and ages are actively involved in yoga in hammocks in Moscow and many other cities of Russia. Most of the poses do not bear any resemblance to the classics, since they were originally borrowed from Pilates, acrobatics and

The main feature of the training is that it is carried out in special hammocks, which are attached to the ceiling, and almost reach the floor in length. In Russia, they learned about this trend relatively recently, but today many centers and clubs are invited to classes. Every person who decides to go to workout is happy with the results and feelings both during and after it.

When to start practicing

Fly yoga contains many asanas that cannot be performed without a special hammock. Their number reaches three thousand, which at first glance seems incredible. Experienced yogis who perform difficult elements in the air can easily take any position in a hammock, but beginners will have to work hard.

Some postures act as modifications to traditional yoga asanas. All of them combine due to one principle - reducing the load on the spinal column. This is provided by simulating flight during training.

The most common indication for hammock workouts is a problem back. This is allowed to almost all people, since it can significantly improve the physical and emotional state of a person.

Yoga in the air can be easily combined with other sports. Improving brain function will contribute to positive changes in motor coordination, the figure will become slimmer, and health will be much stronger.

Benefit

Reviews of yoga in hammocks are usually positive. The reason for this is the incredible benefits of classes. Anti-gravity training allows you to:

• straighten and stretch the spine;
• improve blood circulation;
• strengthen muscles;
• cheer up;
• increase joint mobility;
• develop flexibility of the whole body;
• improve endurance and strength;
• eliminate depression;
• relieve stress from stress;
• bring the body into shape;
• prevent heart disease;
• slow down aging;
• accelerate the production of endorphins;
• normalize digestion;
• bring body and soul to a state of balance and harmony.

Hammock

The air yoga hammock is a suspension with attachments at the ends. Thanks to him, there is an opportunity to enjoy plenty of classes without gravity. On it you can easily relax, meditate and work out, working out various muscle groups.

It is impossible to practice air yoga without a special hammock. It is attached to the ceiling indoors or to the branches of a tree if training is carried out outdoors, so that the distance to the floor or ground is at least half a meter. Many people who come to classes for the first time are afraid of falling, which is their big mistake. In fact, the hammock can support about 500 kg of weight. During the lesson, you can wind it around you, hang and perform other actions, indulging in relaxation.

Action on the body

Many women and even men are engaged in aero yoga in St. Petersburg, Moscow and other large cities of Russia. This is explained by the fact that in the process of training and after its completion, a person feels a real surge of strength and energy. In addition, each athlete is positively charged and ready for new achievements, although asanas in themselves are quite tiring.

During classes, women and men feel as if they are flying without attraction. Lowering the head down, blood circulation is accelerated, as a result of which the condition of the skin improves. Many people even claim that anti-gravity yoga works better than special anti-wrinkle creams. Moreover, it acts as a natural prevention of gray hairs, improves memory and makes you feel lighter than a fluff.

Relief for the spine

Yoga in hammocks in Moscow is of interest to many office workers and people who experience back discomfort every day. Since the body is fully stretched and more flexible during training, the pressure on the spine is significantly reduced. In addition, the hammock keeps the entire body in the air, which helps to reduce the burden of the skeletal system, thereby relieving muscle tension almost completely. Based on this, we can say for sure that yoga in the air allows you to adjust the figure.

Yoga and weight loss

As mentioned above, fly yoga helps to speed up metabolic processes. This leads to a rapid decrease in body weight. According to many women, even despite the frequent consumption of sweets, training in the air helped them get rid of a few hated pounds, and in a short time.

Contraindications

Yoga in hammocks for weight loss has some contraindications. Experts strongly recommend postponing classes in such situations:

• hernia;
• history of glaucoma;
• period of gestation;
• if less than 7 days have passed since the Botox injections;
• pressure problems;
• injuries associated with the musculoskeletal system;
• recent surgery.

If you ignore at least one of these points, there is a high probability of harming your own health. Therefore, even with the benefits of exercising, it is not worth the risk, because the deterioration can be very serious.

At the same time, heavy weight is in no way an obstacle to the training process. Hammocks will fully support a person's body weight, since the maximum load is 500 kg. But those who are overweight should strictly follow the recommendations and instructions of the instructor, as damage to the joints or sprains is possible.

Safety engineering

Aerial yoga involves the use of a hammock made of dense material. It carries a lot of weight. This device is quite elastic, so at first glance it seems that it will not be possible to use it as a stable support. In fact, they can safely wrap their bodies and hang upside down without fear of falling.

Any yoga studio in hammocks provides its clients with safety during classes. These shells are selected by professionals, and therefore are quite expensive.

Hammocks can be adjusted making them versatile yoga attachments. Even a tall person can easily fit there. The projectile is fastened from above with the help of climbing knots, and additional fasteners are carabiners made of durable aluminum.

clothing

Positive reviews about yoga in hammocks, they often indicate the clothes in which it is allowed to come to classes. Everything is simple here - it should be as comfortable and free as possible. Clothes should in no case hinder movement or slip with any movement.

The ideal solution would be a top and leggings made of elastic fabric. During training, women should tie their hair so that they do not climb on their face and do not cling to the hammock, and it is better to remove all jewelry from the neck and hands.

The training process

Aeroyoga in St. Petersburg, Rostov-on-Don, Moscow, Voronezh, Tyumen and other cities is no different. Each sports center employs experienced instructors who provide comprehensive support to their clients. Beginners are often embarrassed, since they previously did not play any sports at all, but experts help them get used to it as quickly as possible and suggest the correct technique for performing asanas.

You should not eat three hours before class. This can lead to vomiting and volvulus, so the poses should not be performed with a full stomach.

Training is allowed no more than three days a week. Beginners recover for a very long time after the first classes, since their whole body hurts, so many of them go back to the gym only 7-8 days after the previous training.

Asanas for beginners

Yoga poses in hammocks for beginners are not very difficult. They are specially designed for those people who have not previously dealt with fitness or sports at all. The complex for beginners contains several elementary asanas:

1. Place the projectile slightly below the shoulder blades, bend your knees and clasp your feet behind your hands. Next, you need to slowly move forward, standing on your toes and arching your back more strongly. This option is perfect for beginners. As for the more experienced yogis, they can already tear off their socks from the floor surface and completely hang in the air.
2. Immediately after the previous asana, one should take the "child's pose". To do this, you need to kneel, facing the hammock, grab it with both hands, put your ass on your heels and bend your lower back, bending forward.
3. The "Greek runner" exercise, loved by many people, is done as follows: bend one leg at the knee and place it on the apparatus, directing the toe to the floor, while the other leg must be moved a little back and rest on the floor. Then the body leans back, and straight arms are extended upward (you can make a "pistol").
4. Spread the hammock and lie on it so that the lower abdomen and thighs are on the support. Having adjusted the balance, you should grasp the shell with your hands and bend your lower back.

Each asana should be performed for 10 to 15 seconds. For beginners, this time will be enough to feel the tension and stretching of the body well. Over time, the duration should be increased, but taking into account your own physical capabilities and internal sensations.

As you can see, these postures force the person to work out the full body stretch and strength. While some people argue that training is more about strengthening muscles, in fact, it also develops flexibility.