How yoga in hammocks helps to develop flexibility and achieve complete relaxation

What is yoga in hammocks

Yoga in hammocks is a modern trend in which various asanas and stretching and muscle strengthening exercises are performed using special suspension equipment.

This is a dense canvas, which is fixed to the ceiling by means of carabiners. Its lower part is about a meter from the floor. Special slings with handles can be hung next to the hammock. They are allowed to stick to during runtime asanas.

It is difficult to say who first came up with the idea of ​​using a hammock for yoga. Similar trends arose almost in parallel in the 2000s. For example, in 2005 appeared unnata yoga by Michel Dortignac, and two years later - aerial yoga Antigravity Christopher Harrison.

To date, there is no one generally accepted system of exercises. Each course author and teacher experiments, makes up his own sequences of asanas and the rules for their implementation on weight.

Why you should try yoga in hammocks

There are several reasons why you should pay attention to this direction.

Improved stamina and increased calorie expenditure

Yoga is not the most energy-intensive activity. Running or group fitness programs will be much more effective for weight loss. At the same time, for those who do not like cardio, yoga in hammocks can be a good opportunity to lose some weight and pump up endurance.

IN research The American Council on Exercise (ACE) calculated that these activities raise the heart rate to 126 beats per minute and help burn about 320 kcal in one 50-minute session. In a six-week experiment, women lost 6.7% fat, reduced the waist by 2 cm, and also significantly improved endurance performance.

Development of flexibility without the risk of injury

Tatyana Shemeneva says that doing asanas in a hammock causes much less stress than doing it on the floor. Relying on the canvas takes the load off the muscles and helps to completely relax them, which contributes to the gentle stretching and deepening of the poses.

Moreover, thanks to the hammock, difficult asanas can be modified in such a way that even beginners are comfortable. For example, upside down poses are simply not available for many practitioners due to technical complexity or the presence of contraindications.

The use of a hammock allows you to take such positions with support, removes the load from the spine and neck.

Thus, yoga in "weightlessness" helps to increase flexibility and get the benefits of complex asanas without the risk of injury and overloading the joints.

Improved coordination and sense of balance

In the course of the lesson, you are constantly changing your position in a very unstable environment. The hammock sways at the slightest movement, and you have to make an effort to simply roll over in it, kneel or put your feet in loops.

Thanks to this, aerial yoga trains the muscle groups responsible for maintaining posture and joint stability, develops coordination of movements and a sense of balance.

Complete relaxation and enjoyment

In general, exercising in a hammock has a good relaxing effect. The canvas sways, responding to every movement of the body and breath, which helps to calm the mind, focus on transitions and poses.

Such concentration, together with the pleasure of somersaults, helps to get rid of worries and problems for a while, relieves stress and develops awareness.

Who shouldn't try yoga in hammocks

Exercises in hammocks are designed for healthy people. If you have any diseases, you should definitely consult with a therapist before practicing.

Potential contraindications are:

• any acute pathology of internal organs;
• period exacerbations any chronic diseases;
• significantly increased blood pressure, dizziness, a tendency to faint;
• history of traumatic brain injury and spinal injury;
• severe heart damage, the first 3-6 months after myocardial infarction, the first 6 months after a stroke;
• infectious lesions of the joints;
• malignant neoplasms;
• inguinal hernia;
• glaucoma;
• pregnancy.

In general, aerial yoga classes are quite safe. Especially if you choose a group for your level of training and don't take risks trying to perform difficult elements.

However, it should be borne in mind that you can still fall out of the hammock. Therefore, if you are afraid of instability, have poor physical shape or are very overweight, it may be better to try other types of yoga first.

How to prepare for yoga in hammocks and what to expect at the first lesson

For classes, you only need a comfortable sportswear, which does not restrict movement - for example, leggings and a T-shirt. You do not need to take shoes: training takes place in socks or bare feet.

Choose a yoga studio that offers this direction and come to class. If the hammocks are not yet hung, the instructor will explain to you how and at what level you need to fix the canvas. A rug is also laid out under it - it may be needed for some poses.

As a rule, the session lasts 60-80 minutes and includes many asanas, ligaments and exercises.

If some positions seem dangerous to you - for example, because of the fear of falling out of a hammock or pull musclestell the instructor about it. He will change the position so that you are comfortable.