Aerial Yoga Benefits for Your Mind & Body

International Yoga Day is celebrated each year on the 21st of June. This year will mark the 9th edition of the International Day of Yoga. In recent years, aerial yoga has become an up-and-coming form of therapeutic and accessible yoga option owing to its mental and physical benefits. So let’s learn some more.

What you need to know:

What is aerial yoga?
Benefits of aerial yoga
Common aerial yoga poses
Aerial yoga practise tips for beginners

What is aerial yoga?

Aerial yoga is a combination of asanas and aerial arts. Practitioners use silk fabrics or ropes that are hung from above, suspending them from gravity, to help them in the formation of shapes. This helps the back leg relax, allowing the spine to curve more naturally.

In fact, many consider aerial yoga as a moderate-intensity workout which can enter a strenuous space. That is why it is important to perform aerial yoga, as it incorporates elements of other exercises, all while defying gravity, to help you stay fit and flexible.

Benefits of aerial yoga

Also known as anti-gravity yoga, there are many benefits of aerial yoga.

Flexibility and stability: Aerial yoga helps you safely stretch your muscles and tendons. Since you are suspended in the air, there is more space to move around than when you practise yoga on the floor.
Core strengthening: Being suspended in the air strengthens your core, as a lot of balance is required to stay in control when wrapped in silks. About 50 minutes of this low-intensity exercise helps burn around 300-350 calories, gradually decreasing the risk of cardiovascular diseases.
Counts as cardio: The scientists in the ACE study noticed how cardio-intensive aerial yoga truly is, almost akin to cycling and swimming. What’s more, it also helps in building muscle. In its study, participants were found to increase muscle mass and reduce fat mass throughout the body.
Endorphin Release: Releases endorphins to boost your mood. After an aerial yoga session, you will find an increased sense of balance, more energy, and improved focus and concentration.
Breath awareness: Ariel yoga improves breath awareness and enables you to breathe deeply without any discomfort. This can further aid you in improving your lung capacity over time.
Improved mental health: Aerial yoga enhances the connection between your mind and body. In another study, the findings showcased that aerial yoga significantly improved depression and stress levels among participants.
Reduced aches and pains: Hanging upside down decompresses joints, which compress with time and age. And as a hammock supports the weight of your body, aerial yoga is proven great for people who experience back pain it does not strain one’s spine.

Common aerial yoga poses

Some common yoga poses that you can try are:

Vrikshasana or tree pose: This asana can be of great relief for individuals with tight hips or those who cannot perform external hip rotations. The silk sling supports your body, so there is no worry of falling or slipping.
Matsyasana or fish pose: This yoga pose can open up the chest and helps restore spinal mobility. It will also help in relieving the tension in your neck, throat and shoulders.
Ardha Kapotasana or half pigeon pose: While your bent leg is on the ground, the lengthened leg is in the sling, which opens up the hip flexors. This stretches the thighs, hamstrings, and groin while opening the shoulders and chest.
Supta Konasana or reclined angle pose: Here, the soles of your feet are together in the sling while the rest of your body lies on your back on the floor. This yoga pose stimulates the kidney and urinary bladder.
Dhanurasana or bow pose: This is perfect for effectively warming up your spine for an intense backend. Simply lay down on your belly, bend your knees and reach for your feet or ankles. When you inhale, kick your legs back, lift your chest and hold 5 breaths before exhaling.
Ardha Navasana or half boat pose: In a seated position, your hands grip the back of the legs while your knees are bent to a 90-degree angle to engage the core and maintain balance. The Ardha Navasana strengthens your abs, back, and thighs while improving your posture and core balance.

Aerial yoga practise tips for beginners

Here are some tips for beginners:

No big meals: Avoid eating a big meal before practising aerial yoga. However, if you suffer from low blood sugar, you can eat a banana or some fruits.
Avoid the bling: Any kind of jewellery while practising aerial yoga is a big no-no as there is a high chance that your fabric can get tangled or torn by the jewellery.
Find the right gear: Normally, in yoga classes, you wouldn’t wear restrictive clothes as they would hamper concentration. However, in aerial yoga, it is advisable to wear fitted clothing so that the swing movement is not difficult.
Start slow: Take your time and get used to the style of aerial yoga.
Trust the sling: Remember, this is a body-inclusive exercise with the sling able to hold you no matter your shape or size. So, don’t be afraid and trust your sling.
Don’t be afraid to say no: In case you feel uneasy during any exercise/activity, please stop immediately. Do not strain yourself and do the exercise/activity only if you feel comfortable and based on your existing health conditions.
Speak up: The shapes might feel out of reach at first. You may get tangled or confused. So make sure you communicate with the yoga teacher and have fun in the process.

Aerial yoga can be quite a lot of fun, not just for the acrobatic, and it can also be therapeutic. However, do note that aerial yoga is not advisable for pregnant women, people with unregulated blood pressure, heart conditions, or those with eye conditions such as cataracts or retinal detachment.

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