Yoga in hammocks: freedom of movement and harmony with practice

After a hard day’s work, getting through the hustle and bustle of the city, you want to distract yourself, immerse yourself and your world, get off the ground and fly. Aeroyoga, or fly yoga, will help you with this. Meditative practices will allow you to find a balance with your inner self and forget about the problems of the world around you, to tune in to the wave of tranquility.

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The essence and peculiarities of yoga in hammocks

Yoga in hammocks appeared relatively recently and came to us from the West. The founder of antigravity is Christopher Harrison, formerly a legendary dancer on Broadway, who out of his love for gymnastics and acrobatics developed a method of antigravity yoga.

hammock yoga instructor

“Aerial yoga is a classic way of adapting asanas, giving an extra point of support, providing a gentler practice and bringing a sense of novelty to the class.”

Practicing yoga in a hammock can feel like a return to the cradle, to childhood, the feeling of being gently rocked, safe and tactile. That’s why in today’s fast-paced and stress-filled times, more and more people are favoring yoga in hammocks.

There are two types of hammock for yoga classes:

Therapeutic. Adapts to any request in the practice. It is preferable for a beginner to choose it for the first classes because it is less traumatic.
Elastic. Contributes to a stronger stretching of muscles, increasing stretching, allows you to perform acrobatic elements.

10 principles of aerial yoga

Principle of Trust. Yourself, the air space and the instructor. Remember that the hammock is your partner to help you practice.
Load control. It is necessary to take into account the capabilities of your body and not to be guided by your neighbors on the mat. Through trial and error, the ideal asana should be built up over time, but this will require patience and effort, taking into account all the peculiarities of your body.
Position in relation to the hammock. By default, the body should be under the plumb line before performing asanas, with certain exceptions. Draw an imaginary line between the hammock mounts on the ceiling, its position coincides with yours.
Distribute your weight between the floor and the hammock.
Na stránkáchtension and slacknessof the hammock webbing.
Na stránkách “here and now” moment , it is necessary to be present in the practice on all levels of consciousness – physical, mental and sensual.
The principle of resistance and flow.
Synchronization of performing asanas so that you don’t accidentally hit or interfere with your neighbor on the mat when performing, for example, rotations. Treat other people’s personal space with respect.
Na stránkáchfulcrum is the location of the hammock on the body. Usually the hammock is placed on the large bones – iliac, sciatic and ribs.
The principle of economy of motion. When performing asanas in a hammock, discard fuss and act confidently, without rushing.

Benefits of yoga in hammocks

The benefits of antigravity can hardly be overestimated, because it has a beneficial effect on the physical and mental, emotional state of a person.

Due to the force of gravity, the spine is stretched, scoliotic changes are leveled, posture is improved.
The work of the musculoskeletal system improves, muscle flexibility and joint mobility increases. Muscle tone increases, and in the case of hypertonus relaxation occurs.
Improves the work of hormonal, digestive, circulatory systems.
Reduces the level of psycho-emotional tension, increases stress resistance.
Normalizes weight.
Thanks to inverted asanas rejuvenates the body.
Yoga practice in a hammock is available for all age groups, taking into account contraindications.

Safety precautions

Before starting the class, check the integrity of the hammock canvas, reliability of fastening carabiners.
It is necessary to remove all jewelry.
It is necessary to exercise in comfortable clothing that covers the knee and elbow bends to avoid painful sensations on the skin during friction with the hammock canvas.
Make sure that there are no contraindications for the exercise.
The height of the hammock can be adjusted according to the student’s height.
The maximum load that the hammock can withstand is 150 kg.

Kontraindikace

Despite the accessibility of the practice for everyone, it is worth paying attention to the contraindications below.

Elevated blood pressure, intracranial, eye pressure. This contraindication applies only to the performance of inverted positions, when the pelvis is above the level of the head. The same applies to low blood pressure, but in this case it depends on how you feel. If nothing bothers you, continue practicing even in inverted postures.
Retinal detachment, glaucoma, any eye surgery.
Uncompensated spinal injuries, as well as the presence of any metal objects in the spine (plates, pins and so on).
Menstruation. This contraindication applies only to inverted asanas. Also during this period it is not recommended to make deep bends and work with the press.
Inflammatory ENT diseases. This contraindication applies to bends and inverted poses.
Joint diseases – contraindication for hanging on the arms and legs.
Hernias and protrusions of the spine in the period of exacerbation.
Diseases of the gastrointestinal tract during exacerbation.
Dysfunction of the gallbladder.
Mental illness, as well as epilepsy, taking psychotropic drugs, psychoactive substances and alcohol, antidepressants.
Dysfunction of cerebral vessels.

10 asanas from yoga in hammocks

Butterfly pose (baddha konasana)

Technika

Put the center of both feet on the hammock and stand on it, holding the “walls” of the hammock with your hands.
Tilt the straight body with straight legs slightly backwards.
Bring your knees apart and the soles of your feet together, pelvis down.
Bring the slings of the hammock into the hip flexion, bring one shoulder out at a time, releasing the slings of the hammock and bringing the palms together.

Benefit: improves the function and mobility of the hip joints, stretches the muscles of the hips, lumbar spine, prevents pelvic organ diseases.

Butterfly pose with lumbar flexion

Technika

Get into the butterfly pose, which we described above.
Grasp the middle handles of the hammock with the palms of your hands, draw your pelvis back, pushing the hammock away from you with your feet.
Press into the hammock handles with your palms and tilt your body forward. Hold this position for several breathing cycles.

Benefit: stretching the spine, strengthening the shoulder and shoulder blade complex, arm muscles.

“Dog” on three supports

Technika

Put one of the feet in the hammock, pull the toes down to create a reliable support in the leg. Leave the other foot on the floor.
Place your palms at shoulder level, then bring your pelvis back and twist upward, driving your foot backward across the mat.
Push off strongly with your palms off the mat. Point your tailbone upward.
Hold for a few breathing cycles.
Then repeat, switching sides.

Benefit: stretching the spine, stretching the muscles of the hips, buttocks, arms.

Plank

Technika

Put two feet into the hammock, placing the fabric of the hammock at the level of your ankles. Pull the toes of the feet down, creating a firm support in the feet.
Place your wrists under your shoulders and straighten your arms and legs.
Keep your pelvis parallel to the floor without dropping or scooting it upward.
Breathe deeply and hold the plank for several breathing cycles.

Benefits: strengthening the muscles of the bark, buttocks, arms, thighs, improving the work of the gastrointestinal tract, preventing the prolapse of internal organs.

Mountain pose (tadasana)

Technika

Place the hammock at the bottom of the shoulder blades. Bend your legs and place your feet parallel to each other. Give your body weight to the hammock and lower your pelvis down as if sitting on an invisible chair.
Slowly straighten your legs at the knees, put your hands behind your head and stretch them along your ears.
Keep your pelvis on the same plane as your feet and shoulders. Bring your shoulder blades together behind you.
Hold the position for several breathing cycles.

Benefit: creates axial traction of the spine, strengthens the shoulder and scapula complex.

Child’s pose (balasana)

Technika

Connect the big toes of the feet, spread the knees wide, put the pelvis on the heels.
Put your palms into the hammock and lean on it.
Keep your hands along your ears and keep your head up. Hold the pose in static for three to five breathing cycles.
Afterwards, you can do gentle rocking of the body in different directions.

Benefit: relaxes the muscles of the body and nervous system.

Upside-down butterfly pose

If you perform this exercise for the first time, you must have an instructor by your side.

Technika

Place the hammock in the area of the sacrum under the lower back. Hold the canvas with your hands.
Tilt the body back, spreading the legs to different sides, go to the inverted position.
Then bend your knees and connect the soles of your feet, bringing them in front of the hammock canvas.
Once you have created a firm footing in the hammock, release your arms and fold them in front of your chest, remaining in a hanging position.
Look slowly in different directions so that blood does not rush sharply to your head. Stay in the hang with your head down for no more than a minute.
Once performed, pull the body upwards, hugging the hammock, exit the asana.

Benefit: under the force of gravity creates a strong traction of the spine, improves blood circulation in the brain, due to the flow of blood rejuvenates the body.

Turn with traction

If you perform this exercise for the first time, you must have an instructor by your side.

Technika

Do everything according to the instructions of the previous pose.
Then put your palms on the mat and walk forward with them.
Direct the pelvis away from yourself.
Hold for a few breathing cycles.
Keep the position for no more than a minute.

Benefit: creates a passive soft stretching of the body.

Frog pose

Technika

Place the hammock on your shoulder blades. Hold the slings of the hammock with your palms.
Bring your bent legs to your chest, then bring them back by connecting your big toes.
Now let go of the hammock and put your palms together. Push your pelvis forward.
Stay in the pose for several breathing cycles.

Benefits: opens the hips and groin area, strengthens the cortical muscles, cardiovascular and respiratory systems.

Boat pose (navasana)

Spread a hammock, sit in it.
Sitting on the pelvic bones, tilt the body slightly backward, rolling over onto the sacrum.
Press into the outer looms of the hammock with your forearms.
In one movement, lift your legs up and bend them, bringing your shins parallel to the floor.
Tense your buttocks and abs, and try to reach your thighs with your chest.
Stay in this pose for up to 30 seconds.

Benefits: strengthens muscles, prevents back pain, improves metabolism, improves balance and coordination, stimulates the hormonal system, calms the nervous system

Immerse yourself in the practice, relax and find your way back to yourself, to pleasure and tranquility. A good instructor will help you to improve your results, you can also organize a couple’s practice by inviting a loved one to the class.