Stretching in weightlessness: three poses for beginners

Stretching in weightlessness: three poses for beginners

Aerostretching. Basic exercises for beginners from Anastasia Bystrova.

Aerostretching, or stretching in weightlessness, is not only beautiful, but also incredibly useful. Such exercises involve almost all major muscle groups. In our selection we have gathered the top 3 exercises from the trainer of Topstreching studio Anastasia Bystrova, which even a beginner can perform.

Frog pose

In this pose the vertebrae are very well stretched, the distance between the intervertebral discs increases, which leads to greater flexibility of the spine. It has a great effect on the digestive system, because the esophagus is stretched, the stomach wall goes under the ribs. At this point there is a good stimulation of digestion. The brain is saturated with oxygen. And due to the fact that at this moment we stretch our arms behind our head, the shoulder girdle opens up.

I call this pose “downward facing dog” because it really looks like that. But only in this position, our feet are not on the floor, but securely anchored in the hammock.

Lunge in the hammock

The pose promotes stretching. Fix the ankle in the hammock, holding the hammock straps with your hands at shoulder level. Extend your leg forward, holding your hands to help keep your balance. The supporting leg is on the floor, preferably straight at the knee – this helps to open the groin, prepare the legs for the twine, stretch the knee tendons and generally stretch the back of the thigh. In this position, one leg stretches the back of the thigh and the other (supporting) leg stretches the front of the thigh.

Ring in a hammock

In this position, the vertebrae, rib cage and shoulder girdle are opened well due to the fact that we hold the feet with our hands. We lie down, hips tightly locked in the hammock, it holds us by the waist. So we can flex our shoulders and chest very well. We also open up the neck, stretching the neck.

There are two stages here. In the first one, the legs are not involved: they are just stretched forward. Since we keep our hands locked behind our backs, this gives us the opportunity to open the shoulder girdle and the chest amplitudinally, and all intercostal clamps are removed. It also provides rehabilitative stretching of the spine. At the second stage, we try to arch our back and grasp the feet with our hands.