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

International Day of Yoga: 5 Aerial yoga poses for weight loss | XpertsReviews.com

Aerial yoga is not only beautiful but offers several health benefits. Here are some of the best aerial yoga poses for weight loss.

In your quest to lose weight, you must have tried a billion ways, but have you tried aerial yoga for weight loss? This fun and beautiful yoga technique uses a silky hammock from which you hang in the air, taking traditional yoga poses to a new level. It is one of the most effective ways to build strength and improve flexibility, and it is also considered a useful way to help you lose weight. So let’s explore some of the most effective aerial yoga poses this International Yoga Day to help you burn calories, sculpt muscles, and achieve your overall fitness goals.

What is aerial yoga?

“Aerial yoga, also known as anti-gravity yoga, is a form of yoga that incorporates the use of a hammock or silk fabric suspended from the ceiling or a sturdy aerial structure. It combines traditional yoga poses with elements of Pilates, dance and acrobatics, allowing practitioners to explore new movements and postures not possible on the ground, says Himalayan yoga expert Sidhhaa Aksar.

Read also: Everything You Need to Know About Aerial Yoga: 5 Tips to Help You Get Into Fitness

Aerial yoga for weight loss: how does it help?

Not just one, but there are several reasons why aerial yoga should be part of your weight loss journey. These include:

1. Burns calories

Many aerial yoga poses require holding your body weight in unusual positions, which works for multiple muscle groups at once. This extra effort results in burning more calories during your workout. A small study of American Council on Exercise (ACE) found that participants who did aerial yoga three times a week for six weeks lost an average of 2.5 pounds compared to those who didn’t.

Read also

Woman displaying her waistline.
Aerial yoga can help you lose weight. Image provided by: Freepik

2. Muscle strengthening

“Aerial yoga works your core and other muscles while building lean muscle mass. Muscle tissue burns more calories at rest than fat tissue, so increasing your muscle mass can boost your metabolism and help you burn more calories throughout the day,” explains the expert.

3. Boosts cardio

Although not as intense as running, some aerial yoga sequences can elevate your heart rate and get your blood pumping. This cardio element contributes to the overall calorie burn during your workout, says the expert.

Other benefits of aerial yoga include:

1. Improves flexibility

Aerial yoga helps increase flexibility while improving cardiorespiratory fitness and strength, according to a study published in the Journal of Functional Morphology and Kinesiology.

2. Improves cognitive function

Aerial yoga not only benefits the body physically, but also improves cognitive function through the movement involved. According to a study published in Frontiers of human neurosciencePracticing synchronized movements improves both attention span and memory.

3. Keeps stress away

If you want to relieve daily stress and anxiety, incorporating aerial yoga poses can be helpful. It’s a great way to prevent depression and reduce stress, according to a study published in Research in dance education.

6 Best Aerial Yoga Poses for Weight Loss

Here are some of the most effective aerial yoga poses to help you in your weight loss journey, as explained by the expert.

1. Anti-Gravity Warrior Pose

  • Step 1: Stand with your back to the hammock and grasp the fabric with both hands.
  • 2nd step: Lean back, allowing the hammock to support some of your weight.
  • Step 3: Extend one leg back and straighten the other leg forward into a lunge position.
  • Step 4: Hold the pose for 30 seconds to 1 minute on one side and repeat.

2. Installation of the air bridge

  • Step 1: Lie on your back with your feet flat on the floor and the hammock positioned at mid-thighs.
  • 2nd step: Push through your heels and lift your hips, pressing the hammock against your body for added support.
  • Step 3: Keep your shoulders down and your body engaged. Hold the pose for 30 seconds to 1 minute.

3. Face Down Overhead Lay

  • Step 1: Stand with your back to the hammock and grip the fabric with both hands above your head.
  • 2nd step: Lean back, allowing the hammock to support some of your weight.
  • Step 3: Extend your legs back and up, aiming to form an inverted V with your body.
  • Step 4: Keep your core engaged and look between your legs. Hold the pose for 30 seconds to 1 minute.

4. Overhead inverted V

  • Step 1: Lie on your back with your head closest to the anchor point.
  • 2nd step: Wrap the hammock fabric around your shin or calves.
  • Step 3: Lift your hips and torso off the floor to form an inverted V shape.
  • Step 4: Keep your core engaged and look toward your toes. Hold for 30 seconds to 1 minute.
Aerial reverse yoga can help you lose weight. Image courtesy: Adobe Stock

5. Hanging plank pose

  • Step 1: Sit in the hammock with your knees bent and your feet on the fabric.
  • 2nd step: Lean back and walk your hands forward on the floor until your body forms a straight line, like a plank.
  • Step 3: Keep your core engaged and look slightly forward. Hold for 30 seconds to 1 minute.

6. Overhead knee folds

  • Step 1: Sit in the hammock with your knees bent and your feet on the fabric.
  • 2nd step: Lean back slightly and hold the sides of the hammock close to your knees.
  • Step 3: Gently pull your knees toward your chest, rounding your spine. Hold for 15 to 30 seconds.

Are there any side effects of aerial yoga poses?

Although aerial yoga is generally safe when practiced under the guidance of a qualified instructor, some potential side effects include, as the expert explains.

1. Muscle pain or tension, especially for beginners or those with pre-existing conditions.
2. Dizziness or vertigo, especially in people with vertigo or balance problems.
3. Skin irritation or rubbing of fabric, especially in areas of prolonged contact.
4. Nausea or discomfort for those prone to motion sickness or inversion.

Make sure you do aerial yoga with the help of an expert, especially if you are a beginner.

#International #Day #Yoga #Aerial #yoga #poses #weight #loss

Comments

No comments yet. Why don’t you start the discussion?

Leave a Reply

Your email address will not be published. Required fields are marked *