Aerial yoga is exactly what it sounds like yoga, but in the air! However, you don’t need to be an acrobat gymnast or even a magician to start. Your body weight will be held up by a firm and comfortable yoga swing, making the movements easy and effective. However, if you are new to this form of yoga, you can’t just go all in from the start. You have to start slow and focus on poses that help introduce you to the swing but still give you deep and relaxing stretches. That is how you build mastery and gain the confidence to attempt more challenging poses. Here are 5 poses to try on a yoga swing if you are a beginner.
1.SUPPORTED FORWARD FOLD
This is a normal forward fold but done on a yoga swing instead of a mat. What this pose perfect for beginners is that it is really simple and calming to perform. It stretches the lower back and helps release tension in the shoulders and neck. If you are feeling a little nervous or uncertain, getting into the forward fold would really help.
HOW TO DO IT
Stand facing the swing with your feet hip-width apart.
Place the fabric around your pelvis and walk your feet backward until your body forms a 90-degree angle at the hips.
Allow your torso to hang down, relaxing your head and neck.
You can hold onto the swing for added support or let your arms dangle toward the floor.
BENEFITS
This pose stretches your hamstrings, calves, and lower back, which are all vital for body movement and vitality.
It gently decompresses your spine and provides relief from tension.
2. SWING-ASSISTED DOWNWARD DOG
If you have had any exposure at all to yoga, you probably already know what the downward dog pose is. On a swing this pose is ideal because it requires you to hold your position for some time, allowing you to practice alignment on the swing while deepening your stretch.
HOW TO DO IT
Position the swing around your hips or lower abdomen.
Walk your hands forward and your feet back, coming into a plank position with your body parallel to the ground.
Push your hips up and back, forming an inverted V-shape with your body, with the swing supporting some of your weight.
BENEFITS
This pose stretches the shoulders, hamstrings, and calves, and these are all vital muscles that help with body balance and agility.
This pose is one of the few that strengthen the arms and shoulders without piling, increasing the pressure on your wrists.
By holding the pose longer, the pose helps you deepen the stretch for more effective results.
3. FLOATING CHILD’S POSE
Like with a regular Child’s Pose, the Floating Child’s Pose will help you become more relaxed. If you are finding any of the other poses too challenging or becoming gradually overwhelmed by the reality of being on the swing for the first time, you can always return to this pose.
HOW TO DO IT
Kneel on the floor with the swing in front of you.
Hold onto the swing with both hands and lean forward, letting your chest rest on the fabric.
Allow your arms to hang down or extend them in front of you, relaxing into the pose.
BENEFITS
It stretches your back and shoulders.
The gentle inversion on the swing helps calm your mind.
4. COCOON POSE
It might interest you to know that the Cocoon Pose is the ultimate relaxation pose in aerial yoga. This is the pose that will allow you to fully experience the sensation of being suspended in the air. As you gradually master this pose, you increasingly realize the enjoyment and peace of aerial yoga.
HOW TO DO IT
Sit in the center of the swing, making sure the fabric supports your entire body.
Lean back and bring your legs up into the fabric, tucking your knees toward your chest or extending your legs out.
Relax your arms by your sides or across your chest, close your eyes, and enjoy the sensation of floating.
BENEFITS
This pose is perfect for deep relaxation and stress relief.
It provides a leeway into meditation, which is another way aerial yoga enhances your physical and mental health.
5. INVERTED BUTTERFLY POSE
Throughout your life as a practitioner of aerial yoga, you will practice a myriad of upside-down poses. The inverted butterfly pose is arguably the gentlest of them all, and so this is a good place to get familiar with the experience of being upside down.
HOW TO DO IT
Sit in the swing and adjust the fabric so it’s securely under your hips.
Lean back, allowing your head to move toward the floor, coming into an inverted position.
Bring the soles of your feet together and let your knees fall out to the sides, forming a butterfly shape with your legs.
BENEFITS
The inverted butterfly opens your hips and stretches your inner thighs.
Being upside down, you experience gravity in reverse, which helps boost blood circulation and decompresses your spine.
This pose offers a gentle inversion that can help you overcome any initial fear of being upside down while providing a deep hip stretch.
6. FLOATING PIGEON POSE
With the floating pigeon pose, the objective for you as a beginner is to stretch out as many muscles as possible without having to engage in a more challenging pose. Pigeon Pose is known for the variety of muscles it stretches, from the pelvic muscles to the gluteus maximus to hip flexors and triceps.
HOW TO DO IT
Stand in front of the swing and place your right leg into the fabric, bending your knee at a 90-degree angle.
Extend your left leg back into a lunge position, resting your hands on the floor or on blocks for support.
Sink your hips down, allowing the swing to support your right leg as you stretch into the pose.
BENEFITS
It stretches a variety of vital muscles like the hips, glutes, and thighs.
This pose also helps relieve tension in the lower back and hips.
7. SUPPORTED PLANK
Again, the objective with these exercises is for you not only to get comfortable with the yoga swing, but also to master the easier poses that yield great benefits. The Plank Pose is known to be a powerful core-strengthening exercise, and the swing can make it both more challenging and supportive. And, it is even easier to perform on a yoga swing.
HOW TO DO IT
Place your feet into the swing while holding a plank position with your hands on the floor.
Keep your body in a straight line from head to heels, engaging your core to maintain stability.
BENEFITS
Like with the usual plank, the supported plank strengthens the core, shoulders, and arms.
It also builds stability without piling additional impact on your wrists and joints.
This pose is highly effective for building strength because the swing is instable, and so you are forced to engage your core harder.
YOGA SWING RECOMMENDATION: ZELUS FITNESS
How good is your yoga swing? This is an important question because your overall experience with aerial yoga could be ruined if your swing is low quality or make of weak material. This is why you need a Zelus Yoga Swing. Zelus is a trusted supplier of fitness equipment for workout enthusiasts all around the world, including large communities of yoga practitioners.
Zelus yoga swings are made with a polyester taffeta sling hammock with stainless steel components for support. While other kits use impure-coated metals, Zelus’ superior materials reduce wear and friction for lasting reliability and smooth performance so your vinyasa flows perfectly.
Check out this Yoga Hammock Set from Zelus
RECOMMENDATION: ZELUS BULE YOGA HAMMOCK SLING
Ultimate Comfort & Safety: The thick upholstered foam handles of this yoga hammock alleviate hand fatigue for a no-slip grip. Two durable daisy chains help you quickly adjust the height for different poses. Extra-strength straps ensure your safety up to 400 lbs.
Includes Everything For Easy Setup: You can upgrade your yoga routine in just minutes! Simply hang it over an exposed beam, gym equipment, or even take it outside to hang from a tree branch or swing set. Included ceiling mount kit provides extra security.
1-Year Warranty: Order today, knowing that your purchase is guaranteed by Zelus' one-year warranty and friendly 24/7 customer service.
Package Included:
1 long yoga swing \ 6 training belts with 6 foam handles \ 4 carabiners \ 1 storage bag
Assembly accessories optional
Specifications:
Product Size: 98" x 59"
Material: Polyester Taffeta
Weight Capacity: 400 lbs
Color: Black
Check out Zelus for more models, and choose from a variety of colors, sizes, and weight capacities. You might also be interested in the advantages of doing yoga for couples.