Aerial yoga/pilates is a combination of stabilization, stabilization-dynamic and strength exercises (and, depending on the level of advancement, also acrobatics) in a scarf attached to the ceiling.
The sling (hammock) provides support for the body, thanks to which you can feel that the movements are light and slow and feel each exercise in “three dimensions”
Practicing in an aerial hammock helps improve the range of motion in the joints through light decompression and traction, and significantly improves the awareness of your own body in space.
Working in a sling also allows you to perform inverted positions in relief, which in turn facilitates the work of the respiratory system (relaxing the diaphragm) and helps in “mental relief” (reduces stress levels). As we progress, moving from stabilizing exercises to more dynamic and strength exercises, we are able to significantly improve our efficiency and posture of the whole body.
Aerial Yoga/Pilates is also great fun for both children and adults!
What is an aerial hammock?
The aerial hammock is a device suspended from above on two symmetrical points. Made of good quality material (nylon fiber structure), after entering it stretches, and at the same time arranges itself on the sides into tense, more stable "pillars".
The
hammock is able to support a dynamic load of about 500 kg. It adapts to the body shape and helps to partially or completely relieve it, thus allowing greater freedom of movement of the fascia, muscles and joints
What do aerial hammock exercises involve?
Partially unloading and passive exercises in the aerial hammock increase joint mobility by decompressing them, allowing the production of synovial fluid in the joint, which nourishes and moisturizes them.
The aerial hammock can also be used for progressive traction of the spine and inversions, which irrigate the intervertebral discs, thus lengthening them and improving their proper functioning.
"We are only as young and free as our spine"
(Renea Stevens, aerial yoga instructor and therapist, senior yoga and Pilates instructor)
For whom?
– for people of different ages (adults and children) who want to improve coordination/balance/proprioception and strengthen the whole body (through varied exercises using the grip)
– people who are permanently tired/stressed (therapeutic/calming and relaxing effect)
– people who want to enrich their physical activity with new exercises based on synchronization of balance/strength (grip)/coordination/sense of the body in space
– people with overload pain looking for a way to increase the mobility of their body
What therapeutic function do exercises in an aerial hammock perform?
Inverted positions in suspension also have an effect on the decompression of internal organs (viscera), support the proper functioning of the circulatory, digestive and reproductive systems through the force of gravity.
Inverted positions also change the way of breathing - this happens because with the force of gravity and the weight of internal organs in this position, the pressure on the diaphragm increases, which causes it to work harder. With each exhalation, therefore, in such a situation, the diaphragm will be assisted by the weight of the organs, which leads to its eccentric extension and the tissues adjacent to it. This in turn can increase the possibility of exhalation, thus maintaining a more relaxed way (rhythm) of breathing (often felt as a moment of "euphoric" connection of body and mind).
What are the benefits of exercising in an aerial hammock?
As children we naturally have a need to seek out new stimuli and movement experiences
In the aerial hammock you can continue this search by discovering your body awareness in three-dimensional space at any age, thus maintaining and developing the plasticity of your body and brain.
The aerial hammock, thanks to its use of gravity, will help stretch (lengthen) muscles, colder compression of the joints of the spine and limbs
Aerial exercises generally help reduce stress and tension in the nervous system by supporting the functioning of the parasympathetic system (responsible for a state of calm and relaxation) and the proper functioning of the respiratory system.
Working in a hammock improves balance, proprioception (deep feeling) and the strength and integration of all muscles (by activating the deep abdominal muscles)
They are also great fun for everyone, regardless of age, motivating you to work consciously with your own body.
Two-point suspension - benefits:
– helps maintain a stable body posture while performing various positions ("pendulum" movement, not "axial")
– gives the possibility of achieving better body symmetry (showing us our dominant and weaker limbs, thanks to which we can work better on balancing them)
– makes it easier to perform inverted and more advanced positions
– is more practical especially during quick changes of position due to the possibility of grabbing two separately suspended pillars
Contraindications/special precautions:
OSTEOPOROSIS (particularly advanced) STENOSIS (narrowing of the lumen of the spinal canal) HERNIA OF THE SPYNCHRONOSIS (sudden) SPONDYLOSTHOMASIS PELVIC INSTABILITY OSTEOITIS PUBIC PERICHANTERITIS THORACIC OUTLET SYNDROME ROTATOR CONE INFLAMMATION/COMPRESSION CARPAL TUNNEL SYNDROME HYPERTENSION (WITHOUT MEDICAL CONTROL) GLAUCOMA GASTRIC REFLUX INFLAMMATORY CONDITIONS OF THE JOINTS (RHEUMATOIDAL - WITHOUT MEDICAL CONTROL) PROGRESSIVE NEUROLOGICAL DISEASES AND TRAUMA NEUROLOGICAL (including Parkinson's, Multiple Sclerosis) OTHER ADVERSE TENSION CONDITIONS