Under the ceiling: What is "aerial yoga" and how does it work. Aerial yoga: training features and health benefits What is the name of yoga on the ropes

How is the training going?

Typically, the lesson lasts about an hour and is divided into six steps. The workout starts with breathing exercises. Then the muscles and ligaments (neck and joints) are heated. After that, you can move on to asanas using a hammock. The first exercises are based on the floor surface.

At the end of the workout, asanas are performed in the air: a slow transition from simple exercises to inverted postures. At this stage, increased concentration and physical preparation are required. Beginners come to such exercises gradually. The last stage of training is relaxation during meditation. This helps to remove tension from the muscles and tune in to positive thinking.

Useful videos

In these videos you can see how the classes go:

clothing

Non-synthetic sportswear should be worn for training. It is better to give preference to materials that stretch well, do not irritate the skin, allow sweat to pass through and have increased wear resistance.

Tight sweatpants or leggings are well suited, clothes that fit, without folds.

Shoes are not needed, workouts are done barefoot or in open-top socks (with rubberized non-slip soles).

Three reasons to get involved

There are several reasons for practicing this area of ​​yoga.

1. Exercise relaxes the body well and helps to improve the physical and psycho-emotional state. Normalize sleep. They bring the body into a cozy state, as in a baby's cradle: a state of comfort, serenity. Relieves stress and psychological pressure.
2. Reduces stress on joints. The hammock is made of soft, lightweight, elastic material, so it is easy to perform those asanas that are difficult on the floor (due to pain in the knee joints, for example).
3. Increases the level of brain activity. Inverted asanas contribute to the normalization of blood circulation, and also allow you to look at the surrounding space in a new way.

Yoga in the air, yoga in the air, yoga in hammocks - in fact, these are synonyms, the difference is only in the name, the content is the same: this is a practice that involves the use of an “advanced” prop - yoga hammock or yoga sling (silk hammock) - to perform asanas and breathing techniques of hatha yoga, and not only. There are plenty of possibilities for using a hammock: static-dynamic practice of yoga asanas, intensive stretching, acrobatic flips, yoga therapy effects on the musculoskeletal system, nervous system and blood circulation. In addition to everything, a hammock is an excellent antidepressant, helping to unload the body and mind, turning the world upside down, freeing one from mental and psycho-emotional problems. The hammock simultaneously facilitates the practice, which is a great help for beginners in mastering asanas, and also deepens it, making it interesting for more experienced practitioners.

Performing asanas in an inverted position without stress on the spine and muscular apparatus leads to relaxation, due to which a gentle stretching of the spine occurs, as well as stimulation of cerebral circulation, due to which all cognitive processes improve - memory, attention, thinking and imagination. The functioning of the digestive, reproductive and endocrine systems of the body improves, there is a gradual development of balance - first external, and then internal. The hammock is quite unstable and requires good concentration, inclusion, this helps the development of coordination and trains the vestibular apparatus.

There are two types of hammocks - silk and cotton with handles. There is practically no difference: the set of asanas is the same, the structure of the training process is the same. The only difference is that cotton hammocks have handles that make it easier to perform some asanas and make it possible to master them gradually, step by step. The cotton fabric itself is denser and gives a sense of stability. Silk hammocks are less stable, but are good for doing tricks and flips, as well as for stretching classes.

The practice of Aerial Yoga is suitable for all age groups and has virtually no contraindications. Before each lesson, the instructor informs the group about situational contraindications for a particular group of asanas, and also gives general introductory safety instructions for working with a hammock.

Pros of Aerial Yoga:

• Traction of the spine, correction of scoliotic changes and improvement of posture. Under the influence of gravitational force, a gentle stretching of the spine occurs, the negative effects of performing inverted positions are leveled, since compression of the spine is avoided.
• The work of the musculoskeletal system improves: the flexibility and mobility of the joints (hip and shoulder) increases, which leads to the development of more complex asanas, the elasticity of muscles and tendons increases, muscle tone increases, and in the case of hypertonicity, they relax.
• Beneficial effect on the circulatory system due to inverted positions and activation of muscle work. Blood circulation in the cerebral cortex improves, which leads to increased efficiency, increased concentration, memory capacity and speed of mental operations.
• Normalizes blood circulation in the pelvic organs, which has a positive effect on the reproductive system, venous return.
• The level of psycho-emotional stress decreases, the level of stress resistance increases. Harmonization of the internal state due to relaxing asanas, breathing practices, flights, jumps.

Contraindications for classes:

• Increased arterial, intracranial and ocular pressure (inverted positions).
• Retinal detachment, glaucoma, any eye surgery less than six months prior to class (inverted positions).
• Uncompensated fractures and spinal injuries.
• Menstruation (reversed positions).
• Pregnancy starting from the second half (low hammock only).
• Otitis, inflammatory diseases of the nasal cavity - sinusitis and rhinitis in the acute stage (inverted positions, somersaults).
• Joint diseases in the acute stage - arthritis and others (hanging on the hands, work on opening and increasing joint mobility).
• Hernias and protrusions of the spine (in the positions of deflection and inclination; traction in inverted positions and inclinations is acceptable while maintaining the natural extension of the spine).
• Diseases of the digestive tract in the acute stage, for example, duodenal ulcer, hiatal hernia.
• Mental illness - epilepsy, psychotic conditions (always).
• Cerebral vascular dysfunction (history of stroke), carotid artery stenosis.
• Cosmetic injections during the last 6 hours before class (inverted positions).

Please come to class in comfortable, non-slip clothing.

Yoga in hammocks was developed in the USA and includes a set of effective exercises to stabilize the body, relieve tension, improve blood circulation, restore metabolic processes and rejuvenate. Yoga technique is divided into 3 subspecies (classical aerial yoga, fly yoga, anti-gravity Pilates). It is necessary to master a set of exercises in stages, taking into account the recommendations of specialists and health restrictions.

What is the feature?

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

Support fabrics are made of durable fabrics that can withstand weights up to 160-200 kg. Hammocks are suspended from the ceiling on ropes. The sheets are a supporting device and relieve stress, reduce tension in the spine when performing techniques. Hammocks allow beginners to perform complex elements (headstand, stretches) in the first lessons.

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

Techniques are suitable for different age categories (both for children 7-8 years old and for pensioners). At the same time, the loads should be adjusted in accordance with the characteristics of the body and the level of preparedness. Older people should master the techniques gradually and with little effort. Classes for children are held in special groups, exercises help to improve the growth process, align posture, and stabilize hormonal levels.

In the absence of contraindications, exercises can be performed by pregnant women for short periods. Special techniques allow you to train muscles, improve the functioning of blood vessels and lungs. Cloths in the 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 the exercises in accordance with the level of training. Some combinations include cardio exercises, complex asanas that require a lot of yoga experience.
Exercises are useful for people suffering from vegetative-vascular disease, working at a computer, leading a sedentary lifestyle. Techniques are recommended during the recovery period after illnesses and operations.

The benefits of aerial yoga

Benefits of regular yoga practice:

• straightening and improving the spine, alignment of posture;
• improving the safety of stretching exercises;
• reduction of tension in the neck, lower back, pelvic region, back;
• increased muscle elasticity;
• giving the body plasticity;
• improvement of brain circulation, increased concentration, improved memory;
• stabilization of metabolic processes, elimination of toxic substances;
• harmonization of the nervous system, removal of stress symptoms, sleep stabilization;
• developing a sense of balance, improving body control skills 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 pain in the back, neck, lower back;
• strengthening the muscles of the body, increasing the tone of the body;
• development of endurance, strengthening of the muscular frame;
• harmonization of mood, creation of a positive mood;
• improvement of complexion, cell renewal, body rejuvenation;
• stabilization of the hormonal background;
• 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, tensions and pains in the back and lower back disappear.

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

Flips 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 height can increase by 1-1.5 cm. Students learn the skills of feeling the body, maintaining balance in complex asana complexes.

A set of exercises on canvases is suitable for weight loss programs. Techniques contribute to the stabilization of metabolic processes in the body, accelerate metabolism and increase the rate of calorie burning. The average rate of calorie reduction for 1 hour of training is 600-650 kcal. The processes of burning body fat, which begin in training, continue for 24 hours. When adjusting the diet and eliminating high-calorie foods, reducing the amount of carbohydrates in the daily diet, a rapid weight loss is possible.

Contraindications

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

To perform inverted asanas, it is required to withstand 3 hours after eating. Refrain from training during periods of menstruation. If dizziness, nausea, heart palpitations, arrhythmias occur, 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;
• hard physical labor 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;
• intervertebral hernia.

Experts recommend that if you have health problems, you should be examined and get 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 number of drugs in the postoperative period, when the body is recovering from injuries. Classes are held 6-8 hours before going to the sauna, it is necessary to withstand 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. It is optimal to wear leggings, a top made of elastic fabric. No shoes are required for the exercise. Long curls must be removed with a hairpin. Jewelry is removed before classes for the safe execution of techniques.

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

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

It is recommended to start with small turns, limiting the time spent upside down. The complexity of the exercises and the duration of training are consistently increased. To get the effect of training, it is important to relax the body in asanas. After completing the main part of the training, relaxation techniques and breathing stabilization are performed. The lesson ends with the “Shavasana” pose.

Varieties of aerial yoga

3 varieties of yoga in hammocks have been developed:

• classical exercises;
• fly yoga for body recovery;
• antigravity yoga.

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

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

In the recovery complex of exercises on canvases (fly yoga), simple techniques are combined. At the heart of the direction of stretching, which have a positive effect on the hip joints, spinal column, connective tissues.

The complex is often recommended when there are restrictions for intensive training and when recovering from operations, injuries. Complex asanas on fixed canvases are easier to perform, the load on the body is reduced. Training allows you to increase the mobility of the joints, perform complex stretches and even sit on the twine.

Techniques for the execution of elements also differ depending on the type of hammocks suspended from the ceiling on ropes. Cloths for performing exercises in the air come in 2 varieties:

• 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 sway along with the hammock, maintaining balance.
2. It is required to put a foot on the canvas, the second leg should rest on the floor. In a pose, you need to gently sway.
3. You need to press your back against the hammock and, holding your hands, gently sway.
4. A handstand is performed with a fixed position of the pelvic region in a hammock.
5. The deflections on the canvases help eliminate the load 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;

Classical pose (“downward-facing dog”). A pose with the support of a hammock improves blood circulation, increases blood circulation in the brain, helps to start cell renewal processes, and evens out the tone of the face. The work of the digestive system improves, the activity of the intestines normalizes, the ankles and other muscles are stretched.

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

Asana baddha konsana(Bound Angle Pose) has a beneficial effect on the pelvis, lumbar, abdomen, and genitourinary system. Regular exercise helps to reduce pain during menstruation, harmonizes the work of the hormonal system of women, the functioning of the uterus and ovaries. Asana can be performed during pregnancy if there are no contraindications. The technique involves spreading the hips to the sides and connecting the feet. The technique allows you to gently stretch the muscles, joints, even without long-term preparation, because 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 the pose on the floor, students focus on straightening the legs. When using the sheets, 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). This exercise helps to straighten the back, eliminate stoop, strengthens the muscles of the legs and arms. Performing asana allows you to increase the level of energy, increases blood flow to the cells of the body. Experts recommend starting to learn the technique after mastering simple exercises.

The legs and arms must be trained to support the weight of the body. 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. Before performing the technique, stretching is mandatory, the loads increase gradually.

Asana helps to develop the flexibility and plasticity of the vertebral sections, improve the functioning of the digestive organs, 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 vertebral section is involved in the exercise.

Asana (stand performed on the head) harmonizes the state of the nervous system, improves vision, concentration, and stabilizes the digestive system. With regular performance, the level of hemoglobin in the blood increases. It is important to take into account contraindications to performing an inverted asana. It is forbidden to use the equipment for people with diseases of the heart and blood vessels, in the presence of hypertension, chronic inflammation of the ears, eyes, with displacement of the vertebrae.

Complex exercises in the air must be mastered under the guidance of an experienced instructor. In the future, self-improvement of techniques is possible.

In addition to traditional fitness areas, there are also unusual types of fitness. They use non-standard equipment, and the exercises are performed in an atypical way. Aerial yoga is one of these original fitness areas.

Among the many varieties of yoga, aerial yoga stands apart. It differs markedly from other types of yoga and fitness. Here, all exercises are performed above the floor: the trainee works in a special hammock attached to the ceiling. The athlete either does not touch the floor at all, or is in a semi-suspended state. Aerial yoga hammocks are long and wide fabrics painted in bright colors. A fitness direction that combines exercises performed in a hammock is called aerial yoga or yoga antigravity.

Iyengar, the famous master of yoga, the founder of one of the popular areas of Hatha yoga, which is called Iyengar Yoga, offered a similar technique for performing exercises. In Iyengar Yoga, a variety of improvised means are actively used to help you enter the right position correctly. But instead of a hammock, ropes are used here, which are usually attached to the wall. They make stretching poses easier. Kurunta yoga is the name of a set of Iyengar Yoga exercises performed with ropes (from the word "kurunta" - a puppet).

The use of a hammock in yoga exercises was suggested by Christopher Harrison, an American dancer and gymnast. He also developed a system of exercises on aerial silks (the so-called hammock - aerial silks) and patented it under the name AntiGravity Yoga. Today, the system is constantly expanding due to new exercises and complexes that are invented by numerous fans of aerial yoga. The AntiGravity program has many directions, but aerial yoga is considered the most popular.

What are the benefits of training in a hammock?

A hammock is a mandatory attribute of aerial yoga. While not all aerial yoga exercises are performed in a hammock, some use the hammock as a partial support to help increase the stretch or straighten the posture. What gives a suspended position? When a trainee tries to perform an asana in a hammock, he has to balance by tensing muscles that are poorly used in everyday life. That is, performing asanas in the air, you can work out the body from a different angle - completely different than on the ground. When performing asanas in a suspended position, the vestibular apparatus is effectively trained and the entire complex of stabilizing muscles is strengthened.

By exercising in a hammock, you can significantly reduce the load on the spinal column. Moreover, during aerial yoga classes, it is possible to achieve such a stretching of the spine, which is not always achievable when doing exercises on the ground. It has long been noticed that training in a hammock develops flexibility well, and today a separate direction of anti-gravity fitness has already taken shape - airstretching.

A hammock facilitates the development of complex asanas, which include inverted postures. Inverted (inversion) poses have a powerful therapeutic effect and occupy an important place in the practice of yoga. But they are not easy to learn. In addition, they are distinguished from other asanas by an increased risk of injury. However, this is true for those inverted poses that are performed on the ground. In a hammock with their development, as a rule, there are no special problems.

Another plus of aerial yoga: it has a powerful relaxing effect. When working in a hammock, spasmodic muscles are stretched, the spine is aligned and relaxed, unnecessary stress is removed from the joints. The feeling of flying above the ground and the soft swaying of the hammock have a calming effect on the nervous system, distract from anxious thoughts, relieve stress, and improve mood.

In addition to aero yoga, there is also aero fitness. This direction includes strength and cardio training in a hammock. They are a lot like training with TRX loops. Here you also have to balance in an unstable position, while simultaneously performing the specified movements. Only the support for the body is not hanging loops, but a hammock. By hanging in different positions on a hammock, you can vary the degree of load or shift the load on certain muscle groups while relaxing other muscles. Air fitness helps pump up muscles, improve body relief, eliminate flabbiness, and strengthen the cardiovascular system.

Hammock workouts are available for people of all fitness levels. In a hammock, you can train, even with a pronounced overweight. The suspended structure can withstand loads up to 200 kilograms. Air fitness is also used in rehabilitation activities - to recover from injuries and diseases of the musculoskeletal system. But aerofitness classes should be conducted by a professional instructor.

Stretching in a hammock

Aerostretching is stretching on canvases. In airstretching, the emphasis is on improving joint flexibility and muscle elasticity. Using a hammock, you can perform stretching exercises with more comfort and efficiency than on the floor. For example, you can stretch out on a twine using a hammock as follows: throw one leg on the hammock and leave the other on the floor. The canvas will take the limb further, helping to deepen the twine. Stretching in a hammock is carried out without unnecessary stress. In a hammock, it is very convenient to perform all kinds of backbends and coups. The spine here stretches better than on the floor, while neither it nor the muscles surrounding it experience overload.

Fitness clubs usually offer separate airstretching classes. However, aerial yoga courses also contain many stretching exercises. Stretching exercises are not only a tool for developing flexibility, improving the spine and improving joint mobility. In addition, they well relieve accumulated tension, eliminate clamps and spasms, improve blood circulation, and calm the nervous system.

They say that a true yogi does not need any devices for his practice. He is ready for meditation and performing asanas even on damp ground. Yes, and most urban yoga enthusiasts are used to doing ancient Indian practices alone with a mat. However, for a modern sophisticated person, diversity and choice are extremely important. Perhaps responding to these needs, and there are so many schools, trends and branches in yoga. One of them is Yoga Kurunta. We note right away that this kind of yoga is not a modern find. Even in the ancient treatise, which was called “Yoga Kurunta”, techniques for performing asanas in a suspended state on vines were described. In modern yoga studios, creepers have been practically replaced with ropes, but the meaning of the practice has not changed from this.

"Kurunti" means "puppet" in translation. Indeed, in the Yoga of Kurunta, we are invited to simultaneously turn into a puppet and its puppeteer with the help of strong ropes attached to the wall.

By and large, you can practice Kurunta Yoga even on your own at home. To do this, you will need a strong rope 3-5 cm thick and 5 m long. Tie the ends of the rope together to make a ring. Next, slip the double rope behind the two bars of the window grill, the width between which should be 60-80 cm. Instead of the window grill, you can use hooks or rings fixed in the wall. They should be set 60-90 cm above your head so that you can reach them with your arms outstretched up, standing on your tiptoes. As a result, you should get something similar to a swing without a seat.

Let's see what asanas and how can be performed with a rope.

031yogafrica.org

centroanandayoga.com.ar

5. (Pose of a birch) - this is a balance on the shoulders, which is performed against the wall, grasping the rope with your hands;

halasana(Plow Pose) Karnapidasana, Supta Konasana, Parshva Halasana, Eka Pada Sarvangasana, Parshvaika Pada Sarvangasana- from the classical variants of execution in Kurunt Yoga, they are distinguished only by holding the rope with their hands.

shantaram.com.ua

Also, we can say with confidence about the good therapeutic effect of Yoga Kurunta. It is great for women weakened after childbirth. Thanks to the mobility of the rope, the stretching of the spine is gentle and the back naturally becomes flexible.

In a word, although "kurunti" is translated as a puppet, in fact Yoga Kurunta helps to learn how to control your body in positions that are quite unusual for it, i.e. be a puppeteer. Look for yourself along with yoga, and perhaps Kurunta will help you with this.