Do you have an aerial yoga mat at home? Do you go to a yoga studio to work out on your own? Or are you perhaps interested in starting aerial yoga and wondering what kind of movements might be practiced in class? Here, as an example, 6 asanas suitable for beginners, which are easy to master with a little training.
Before you start, a few words about safety: When practicing independently, always make sure that the fabric is properly attached, that there is enough free space around it, and that there is preferably at least a gym mattress under the fabric as padding. Only do movements that feel stable and safe to you. When moving with your head down, you should always get up slowly with your eyes open, so that the risk of dizziness can be minimized. When practicing more demanding movements, it's good to ask someone else to make sure you don't fall out of the asana.
1. The lotusÂ
Lotus asana is a familiar way of sitting on the floor with legs crossed and back straight from mat yoga, and the asana looks pretty much the same on the canvas as well. Begin by standing between the fabrics, then lower into a squat, opening your knees to the sides and bringing the soles of your feet together. Then alternately bring your hands to the front of the fabric so that the fabric stays behind your shoulders. Remember to keep your back straight and your chest open, slightly pushed forward. When you feel supported, you can release your hands from the fabric and let them rest on your knees.
2. Inverted lotus
When you are in the lotus asana, hold the fabric with both hands at about the height of your ribs and slowly lean forward until you turn upside down. Relax your muscles. You can either put your hands together behind your back or cross them to hang over your head. The hands brought behind the back simultaneously open the chest and stretch the shoulders. The position is especially suitable for those who work in a sitting position, as it relaxes the pelvis and lengthens the spine. At first, hold the position for no more than 30 seconds at a time. Later, if you want, you can extend the time in the asana as your body learns to relax in it.
Important: The first time, ask someone to make sure you don't fall out of the asana. Exit the asana by pulling yourself up with your hands while pressing your feet down. Stand up calmly and keep your eyes open.
3. Hip pendant
Place the aerial yoga cloth on your lower back, almost at the rear, hold onto the cloth and begin to lean back. The fabric should fit so that it does not press on your back. If you don't feel comfortable, try repairing the fabric in another place (usually a little lower). Raise your legs towards the ceiling and open them to the sides - you can hold your calves or feet with your hands if you reach. Alternatively, you can also bring your feet together to the front of the fabric, in a lotus position.
Come out of the pose by grabbing the yoga silk with your hands, roughly at the thigh, and pull yourself up while pressing your feet down. Remember to get up slowly, especially if you've been head down for a long time. Rising quickly can cause dizziness.
4. Star asana
Move into star asana through the hip pendant. When you are in the asana with your head down and your legs spread out to the sides, alternately bring your legs straight towards the ceiling, and thread the bent leg through the front of the fabric. Now the fabric runs at your knees. After that, grab the fabric with both hands from above as far as you can reach, and pull yourself up into a sitting position.
Now you should be in a sitting position with the fabric going behind your back and inside your Thigh. If the fabric feels uncomfortable on the thighs, you can try to adjust its position a little. However, remember that the body gets used to the massaging sensation quickly. If you feel stable in the position, you can remove the hands from the fabric and open them to the sides so that the fabric runs on the front of the hands.
Come out of the asana by holding onto the upper thighs with your hands and gently leaning back, back to the hip hang.
Tähti asana especially strengthens the deep supporting muscles of the middle body.
5. The pigeon
From the hip hinge, place one of your bent legs up on the fabric (on the front of the fabrics) and let the other leg drop bent behind. Bend your body slightly backwards and grab the lower leg with your hands. Do a stretch at ease on both sides, through the pelvic girdle. The pigeon pose effectively stretches the thighs, spine, chest and shoulder area.
6. Bow
Fold the yoga cloth in half and get up to lie inside the cloth on your back. The fabric should fit from the knees to the lower back. Hold onto the edge of the fabric and lean your upper body down. If you feel comfortable, you can release your hands and grab your feet with your hands. For added stretch, gently push the legs away, this opens the shoulders, chest, spine and thighs. Keep your neck relaxed and let your head "fall" towards the floor. Get up calmly. As a counter movement, hug your knees to your chest, this helps the back to relax.
On our blog, you can also find instructions for using the air yoga cloth safely for attachment mixed to tie the knot . You can buy aerial yoga fabrics and fastening accessories from this link.
If you need help choosing yoga silk, attaching it or any other matter related to the topic, you can reach our customer service at 050 466 7269 (office 8-18) or kaspalvelupa@treenikamat.fi