January 16, 2023 5 min read

Aerial yoga, also known as anti-gravity yoga, is a relatively new form of yoga that combines traditional yoga poses with aerial acrobatics. It involves using a silk hammock suspended from the ceiling, providing a unique sense of freedom and support.

It is excellent for those looking for a challenging yet fun and therapeutic practice. It allows yogis to move their bodies in specific ways they may not otherwise be able to while still getting the benefits of a regular yoga practice.

The hammock can be used as an aid to help yogis get into challenging poses and also to help them deepen their practice. The benefits of aerial yoga include increased flexibility, strength, balance, coordination, and improved posture.

Aerial yoga poses also provide a unique sense of relaxation, allowing yogis to suspend their body weight and relax into poses. It is a great way to decompress and let go of stress.

Whether you are an experienced yogi or just starting, practicing aerial yoga poses is a great way to take your practice to the next level.

Below mentioned are a few common advanced aerial yoga poses - 

1. Inversion Pose (Sirsasana)

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Inversion Pose, commonly known as Sirsasana, is a yoga postural asana that involves the body being in an upside-down position. This pose benefits the body as it helps improve blood circulation, strengthen the core, and improve balance.

In addition, by calming the mind and relieving stress, this one of the greatest aerial yoga poses benefits the nervous system.

The pose involves being in a headstand position with the hands and feet on the ground. The body needs to be held up by the strength of the core muscles, and the arms should be straight.

It is essential to keep the neck in a neutral position and not strain the head. The legs should be kept together, and the feet should be pointed toward the ceiling. It is highly recommended to be cautious to move slowly and carefully when entering and exiting the pose

Inversion Pose is an advanced asana that is not suitable for beginners. It is highly advised to practice under the guidance of an experienced instructor. It should not be attempted for any injuries or medical conditions such as high blood pressure, glaucoma, or neck-related issues. 

2. Aerial Forward Fold (Uttanasana)

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Aerial Forward Fold, or Uttanasana, is a yoga pose traditionally done on the ground. It is a great pose to boost energy while calming the mind. 

To practice the pose, start by standing tall with the feet together and the arms by the side. As you exhale, hinge forward at the hips and allow the torso to fold over the legs.

Lengthen the spine as much as possible and bring the hands to the floor or a block, if needed. The gaze should be toward the navel. It is vital to keep the legs active and engaged in the pose. 

As you practice, you can gradually increase the depth of the forward fold by allowing the body to move further toward the floor. Keep the core engaged in protecting the lower back and maintaining a natural curve in the spine.

To come out of the pose, slowly roll up to the starting position, one vertebra at a time. Make sure to take your time, as rushing out of the pose can cause injury.

3. Aerial Plank Pose (Chaturanga Dandasana)

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Aerial Plank Pose (Chaturanga Dandasana) is one of the bestaerial yoga poses for beginners that strengthens the arms, chest, and core while simultaneously calming the mind and body. It is a part of the sun salutation series of poses, which is an integral part of many different styles of yoga.

The pose begins by lying on the stomach and bringing the arms up to shoulder level. The elbows need to be bent at a ninety-degree angle so that the forearms are parallel to the mat.

The palms should face each other, and the hands should be shoulder-width apart. From here, the core should be engaged, and the body should slowly lift off the ground. Let the legs remain in their original position, with the feet and toes slightly spread apart.

The focus of the Aerial Plank Pose is to create an equal weight distribution between the hands and the feet. This allows the shoulders to remain in a safe and healthy alignment while the chest remains open and the core is engaged.

This pose is especially beneficial for those looking to increase their core strength, upper body strength, and overall balance.

 4. Aerial Low Lunge Pose (Anjaneyasana)

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Aerial Low Lunge Pose (Anjaneyasana) is a popular asana in yoga. It is also known as the "Crescent Moon Pose" because its shape resembles a crescent moon. The pose is a deep hip opener, which helps to strengthen and stretch the glutes, hip flexors, and quadriceps. It also helps to open the chest and shoulders, which improves posture.

Aerial Low Lunge requires certain flexibility, strength, and balance. To get into the pose, begin in a high lunge position. From there, lower your back knee to the ground and shift your weight forward onto your front foot. Make sure your back knee is pointing towards the sky.

Once you are in the pose, focus on your breath. Try to draw your lower belly inward and focus on your balance. You can place your hands on blocks or bolsters if you need more support. Keep your chest open and your gaze focused forward.

To come out of the pose, press your back foot into the ground and come back to a high lunge. Repeat on the other side. Aerial Low Lunge is an excellent pose for those looking to improve their flexibility, strength, and balance. 

Give it a try and see how it feels!

5. Aerial Half Pigeon (Ardha Kapotasana) 

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One of the advanced aerial yoga poses, Aerial Half Pigeon, is great for those who require a great deal of flexibility and strength. It is a challenging pose that involves the hips, legs, and core muscles. The pose starts in a seated position with the legs stretched out in front of the body.

The right leg is then folded into a half-lotus position while the left is stretched out behind the body. The torso then twists and leans forward, placing the right arm on the right leg and the left arm reaching out. The pose can be held for several breaths or even minutes, depending on the practitioner's level of flexibility.

Aerial Half Pigeon is a great way to reduce stress and improve overall balance. The pose encourages practitioners to be mindful and focused on their breathing and the sensations in their bodies.

Due to its advanced nature, it is recommended that practitioners start with more basic poses and work their way up to Aerial Half Pigeon. It is also essential to warm up the body before attempting the pose and to practice in a safe and controlled environment. If any discomfort arises during the pose, it is important to back off and modify the pose to accommodate the practitioner's level of flexibility.

Final words 

Aerial yoga poses have significant benefits for both physical and mental well-being. These allow a more excellent range of motion, improved balance and coordination, and a unique opportunity for relaxation and decompression.

However, aerial yoga poses should only be attempted by those who have a good foundation in yoga practice and can safely follow an experienced teacher's instructions. In addition, ensuring the proper installment of the hammock when performing aerial yoga poses is crucial.

To make the most of Aerial yoga positions, be sure to visit the Green apple active and purchase some yoga pants.

Nikita Parihar
Nikita Parihar


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