International Day of Yoga: 5 simple yet effective Aerial yoga poses for weight loss

In a quest to shed pounds, you could have tried a gazillion methods however did you attempt aerial yoga for weight reduction? This enjoyable and delightful yoga method 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 without doubt one of the best methods to construct energy and enhance flexibility, and it’s also thought of a helpful approach that will help you shed pounds. So, let’s discover a number of the best aerial yoga poses this Worldwide Day of Yoga that will help you burn energy, sculpt muscle, and obtain your total health targets.

What’s aerial yoga?

“Aerial yoga, often known as anti-gravity yoga, is a type of yoga that comes with using a hammock or silk material suspended from the ceiling or a sturdy overhead construction. It combines conventional yoga poses with components of Pilates, dance, and acrobatics, permitting practitioners to discover new actions and postures not achievable on the bottom, explains yoga professional Himalayan Sidhhaa Aksar.

All about Aerial Yoga: 5 suggestions that will help you fly your technique to health

Aerial yoga for weight reduction: How does it assist?

Not one, however there are a number of the explanation why aerial yoga must be part of your weight reduction journey. These embrace:

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 contributors who did aerial yoga 3 times every week for six weeks misplaced a median of two.5 kilos as in comparison with those that didn’t.

Additionally Learn

2. Muscle constructing

“Aerial yoga engages your core and different muscle groups whereas additionally constructing lean muscle mass. Muscle tissue burns extra energy at relaxation in comparison with fats tissue, so rising your muscle mass can increase your metabolism and show you how to burn extra energy all through the day,” says the professional.

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 factor contributes to total calorie burn throughout your exercise, explains the professional.

Different advantages of aerial yoga embrace:

1. Enhances flexibility

Aerial yoga helps to extend flexibility whereas additionally bettering cardiorespiratory health and energy, in line with a examine printed within the Journal of Practical Morphology and Kinesiology.

2. Improves cognitive operate

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

3. Retains stress at bay

If you wish to eliminate every day stress and nervousness, incorporating aerial yoga poses could be useful. It is a superb technique to forestall despair and cut back stress, in line with a examine printed in Analysis in Dance Schooling.

6 greatest aerial yoga poses for weight reduction

Listed below are a number of the best aerial yoga poses that will help you in your weight reduction journey, as defined by the professional.

1. Anti-gravity warrior pose

• Step 1: Stand along with your again to the hammock and seize the material with each palms.
• Step 2: Lean again, permitting the hammock to help 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 facet, and repeat.

2. Aerial bridge pose

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

3. Aerial downward-facing pose

• Step 1: Stand along with your again to the hammock and seize the material with each palms over your head.
• Step 2: Lean again, permitting the hammock to help a few of your weight.
• Step 3: Lengthen your legs again and up, aiming to type an inverted V along with your physique.
• Step 4: Hold 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 along with your head closest to the anchor level.
• Step 2: Wrap the hammock material round your shin or calves.
• Step 3: Elevate your hips and torso off the bottom, forming an inverted V form.
• Step 4: Hold 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 along with your knees bent and toes on the material.
• Step 2: Lean again and stroll your palms ahead on the ground till your physique varieties a straight line, like a plank.
• Step 3: Hold your core engaged and gaze barely ahead. Maintain for 30 seconds to 1 minute.

6. Aerial knee folds

• Step 1: Sit within the hammock along with your knees bent and toes on the material.
• Step 2: Lean again barely and maintain onto the perimeters 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 unintended effects of aerial yoga poses?

Whereas aerial yoga is mostly secure when practised underneath the steerage of a educated teacher, some potential unintended effects embrace, as defined by the professional.

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

Be sure to are doing aerial yoga with the assistance of an professional, particularly in case you are a newbie.