In a quest to drop extra pounds, you have to have tried a gazillion methods however did you attempt aerial yoga for weight reduction? This enjoyable and exquisite yoga approach makes use of a silky hammock from which you droop your self in mid-air, taking conventional yoga poses to a brand new stage. It is among the handiest methods to construct power and enhance flexibility, and it is usually thought of a helpful means that will help you drop extra pounds. So, let’s discover a number of the handiest aerial yoga poses this Worldwide Day of Yoga that will help you burn energy, sculpt muscle, and obtain your general health objectives.

What’s aerial yoga?

“Aerial yoga, also called anti-gravity yoga, is a type of yoga that includes using a hammock or silk cloth suspended from the ceiling or a sturdy overhead construction. It combines conventional yoga poses with parts of Pilates, dance, and acrobatics, permitting practitioners to discover new actions and postures not achievable on the bottom, explains yoga knowledgeable Himalayan Sidhhaa Aksar.

Additionally Learn: All about Aerial Yoga: 5 suggestions that will help you fly your solution to health

Aerial yoga for weight reduction: How does it assist?

Not one, however there are a number of the reason why aerial yoga needs to be part of your weight reduction journey. These embody:

1. Burns energy

Many aerial yoga poses require holding your physique weight in uncommon positions, which works for a number of muscle teams directly. This additional effort interprets to burning extra energy throughout your exercise. A small examine by the American Council on Train (ACE) discovered that members who did aerial yoga 3 times every week for six weeks misplaced a mean of two.5 kilos as in comparison with those that didn’t.

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2. Muscle constructing

“Aerial yoga engages your core and different muscle tissues whereas additionally constructing lean muscle mass. Muscle tissue burns extra energy at relaxation in comparison with fats tissue, so growing your muscle mass can enhance your metabolism and allow you to burn extra energy all through the day,” says the knowledgeable.

3. Boosts cardio

Whereas not as intense as operating, some aerial yoga sequences can elevate your coronary heart fee and get your blood pumping. This cardio ingredient contributes to general calorie burn throughout your exercise, explains the knowledgeable.

Different advantages of aerial yoga embody:

1. Enhances flexibility

Aerial yoga helps to extend flexibility whereas additionally enhancing cardiorespiratory health and power, in accordance with a examine revealed within the Journal of Practical Morphology and Kinesiology.

2. Improves cognitive operate

Aerial yoga not solely advantages the physique bodily but additionally improves cognitive operate because of the motion concerned. Based on a examine revealed in Frontiers in Human Neuroscience, practising synchronised motion improves each consideration span and reminiscence.

3. Retains stress at bay

If you wish to eliminate each day stress and anxiousness, incorporating aerial yoga poses may be useful. It is a wonderful solution to forestall despair and scale back stress, in accordance with a examine revealed in Analysis in Dance Schooling.

6 finest aerial yoga poses for weight reduction

Listed here are a number of the handiest aerial yoga poses that will help you in your weight reduction journey, as defined by the knowledgeable.

1. Anti-gravity warrior pose

• Step 1: Stand together with your again to the hammock and seize the material with each fingers.
• Step 2: Lean again, permitting the hammock to assist a few of your weight.
• Step 3: Lengthen one leg again and straighten the opposite leg ahead, getting right into a lunge place.
• Step 4: Maintain the pose for 30 seconds to 1 minute on one aspect, and repeat.

2. Aerial bridge pose

• Step 1: Lie in your again together with your toes flat on the ground and the hammock positioned throughout your mid-thighs.
• Step 2: Push by your heels and elevate your hips, urgent the hammock into your physique for assist.
• Step 3: Maintain your shoulders down and core engaged. Maintain the pose for 30 seconds to 1 minute.

3. Aerial downward-facing pose

• Step 1: Stand together with your again to the hammock and seize the material with each fingers over your head.
• Step 2: Lean again, permitting the hammock to assist a few of your weight.
• Step 3: Lengthen your legs again and up, aiming to kind an inverted V together with your physique.
• Step 4: Maintain your core engaged and gaze between your legs. Maintain the pose for 30 seconds to 1 minute.

4. Aerial inverted V

• Step 1: Lie in your again together with your head closest to the anchor level.
• Step 2: Wrap the hammock cloth round your shin or calves.
• Step 3: Raise your hips and torso off the bottom, forming an inverted V form.
• Step 4: Maintain your core engaged and gaze in the direction of your toes. Maintain for 30 seconds to 1 minute.

5. Suspended plank pose

• Step 1: Sit within the hammock together with your knees bent and toes on the material.
• Step 2: Lean again and stroll your fingers ahead on the ground till your physique types a straight line, like a plank.
• Step 3: Maintain your core engaged and gaze barely ahead. Maintain for 30 seconds to 1 minute.

6. Aerial knee folds

• Step 1: Sit within the hammock together with your knees bent and toes on the material.
• Step 2: Lean again barely and maintain onto the edges of the hammock close to your knees.
• Step 3: Gently pull your knees in the direction of your chest, rounding your backbone. Maintain for 15-30 seconds.

Are there any uncomfortable side effects of aerial yoga poses?

Whereas aerial yoga is mostly protected when practised beneath the steering of a skilled teacher, some potential uncomfortable side effects embody, as defined by the knowledgeable.

1. Muscle soreness or pressure, particularly for inexperienced persons or these with pre-existing circumstances.
2. Dizziness or vertigo, significantly for these with a worry of heights or steadiness points.
3. Pores and skin irritation or chafing from the material, particularly in areas of extended contact.
4. Nausea or discomfort for these liable to movement illness or inversion.

Be sure you are doing aerial yoga with the assistance of an knowledgeable, particularly if you’re a newbie.