The idea of doing yoga while being suspended in the air is quite intriguing. And that’s exactly what aerial yoga or anti-gravity yoga does. It supports your body in mid-air using a fabric hammock that hangs from the ceiling. This support makes movements feel lighter, stretches go deeper, and poses become a mix of strength and flow. If you are curious about how it all works and what it can do for you, let us learn more about it.
Hanging yoga poses
The ones below are some of the most commonly practised aerial yoga poses that form a strong foundation for both beginners and regular practitioners:
- Vrikshasana (Tree Pose): This is a beginner-friendly pose that helps open up the hips. The sling provides extra support and makes it easy to maintain balance.
- Matsyasana (Fish Pose): This chest-opening pose feels lighter and more spacious in the aerial version.
- Ardha Kapotasana (Half Pigeon Pose): This pose stretches the thighs and opens the hip flexors by placing one leg in the sling while the other stays grounded.
- Supta Konasana (Reclined Angle Pose): In this pose, the soles of your feet are held together in the hammock while you recline on the mat.
- Dhanurasana (Bow Pose): This is a deep backbend that activates the spine and shoulders. The hammock helps reduce strain and makes it easier to maintain the pose without overextending.
- Ardha Navasana (Half Boat Pose): This is a core-strengthening pose that improves both balance and posture. Practising it in the hammock makes the pose more dynamic and adds a fun challenge to your balance.
Is aerial yoga suitable for beginners?
Aerial yoga is suitable for beginners. It may even feel more approachable than traditional yoga in some cases. Classes designed for newcomers focus on safety and ease of movement. The hammock helps reduce pressure on the joints, adds balance in tricky poses and makes inversions less intimidating. This extra assistance can be invaluable for people who are new to yoga or unsure on the mat.
What are the benefits of anti-gravity yoga?
The benefits of aerial yoga include:
- Improves flexibility, stability and balance: A 2019 study found that people who practise aerial yoga show noticeable improvements in posture, flexibility and overall balance.
- Spine decompression: Being suspended upside down helps relieve pressure on the spine and joints. This can be very helpful for individuals who experience back discomfort or those who sit for extended periods.
- Better circulation: Inverted poses support healthy blood flow and increase oxygen supply to the brain.
- Strength building: Holding your body in the air engages the core, arms and legs.
- Improved mental health: Aerial yoga encourages mindfulness and helps lower stress levels. It has been linked to reduced cortisol and better mood stability over time.
- Supports heart health: According to a 2016 study by the American Council on Exercise, aerial yoga may help reduce certain risk factors related to heart disease.
Is aerial yoga suitable for cardio or strength?
Anti-gravity yoga can be effective for both building strength and improving cardiovascular health. Poses like Plank Pose Aerial Variation, Handstand Prep and Boat Pose Aerial engage deep core and stabiliser muscles. This makes it a solid strength-building practice.
At the same time, flow-based sequences with continuous movement help raise your heart rate. They offer a light cardio workout. A typical 50-minute session can burn around 300 calories, similar to a brisk walk or an easy jog. Even simple movements become muscle-intensive, as your body constantly works to stay balanced in the air.
Does health insurance cover injuries from fitness activities like aerial yoga?
Most insurance policies provide coverage for injuries that require medical attention, even if they occur during activities such as aerial yoga. However, what is covered can differ based on the specific details of your policy. Some plans exclude injuries caused by high-risk or adventure activities; aerial yoga might fall under that category, depending on how it is classified. It is a good idea to review your health insurance plan and check if it covers fitness-related injuries.
Also, choosing senior citizen health insurance with broader coverage can offer more peace of mind for older adults, especially when staying active is part of their lifestyle.
Conclusion
Aerial yoga helps improve flexibility, builds strength and brings a sense of calm that is hard to find in more intense workouts. Many people enjoy it as a refreshing change from routine fitness classes. Just make sure that you have the right health insurance plan in place, it lets you focus on staying active and feeling your best.
FAQs
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What are some beginner-friendly aerial yoga poses?
Beginner aerial yoga poses, like floating savasana, aerial plank and supported star pose, help ease you into the practice while improving balance and flexibility.
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How do anti gravity yoga poses improve a workout?
Anti gravity yoga poses support the body in mid-air. This allows deeper stretches and core engagement. They also reduce joint pressure and make movement safer and more dynamic.
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What are the main anti-gravity yoga benefits for the body and mind?
Hanging yoga poses can ease back tension, improve posture and encourage relaxation. These are just a few of the many benefits of anti gravity yoga and aerial yoga.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.