How to stand upside down in aerial yoga
1, how to stand upside down in aerial yoga
1. 1. Kneel with your knees together. Put your hands in front, cross your fingers, and open your elbows shoulder width, so that your arms and fingers are locked to form a triangle and firmly fixed on the ground.
1.2, put your head in? Triangle? Inside. The center of the head is on the ground, the back of the head is attached to the palm of your hand, and your eyes should be able to look directly at the things under your feet. No matter how far you see your upper body or the ground, it means that you don't put your head center on the ground. Then wrap your head with your palm, slowly straighten your knees and raise your hips.
1.3, push your feet completely straight and point to the ground with your toes only. Slowly move your feet close to your head until your torso and waist are vertical.
2. Does aerial yoga need a foundation?
Beginners can also practice aerial yoga, but they must do it under the guidance of professionals and don't force themselves to complete difficult movements. Beginners should practice aerial yoga step by step.
? Although aerial yoga is beautiful, it seems difficult? This is actually a misunderstanding. Aerial yoga is actually more suitable for beginners. Different from traditional ground yoga, aerial yoga can help practitioners complete yoga poses with half the effort because of the use of ropes and hammocks. Anyone who is healthy can study.
In fact, aerial yoga is often easier to master than traditional yoga. If you have a hammock to stabilize your body and use it in the air, some traditional yoga poses will be more perfect. For example, if you imitate the dog's lazy posture and do it on the ground, your legs should be straight and your hands should support your body weight, so it is difficult to relax. If you do it in the air, fasten the pelvis with a hammock, the limbs will naturally droop, and the whole spine will relax accordingly, relieving the tight back muscles. You don't have to look around and exert yourself deliberately to reach the formula. At this moment, your mind is naturally empty, so you can enter meditation and relax.
3. The benefits of aerial yoga handstand
3. 1, safe, simple and easy to learn.
Don't be intimidated by seemingly difficult gestures. Under the guidance of professional teachers, we will find that in the case of anti-gravity, some poses can make better use of their strength and be completed effortlessly.
3.2, easy handstand, the effect is remarkable
Anyone who has been exposed to yoga knows that handstand is the king of yoga poses, which has many benefits: improving blood circulation, flushing blocked blood vessels, especially blood supply to the brain, and is suitable for office workers with heavy mental work.
Through anti-gravity, you can improve sagging internal organs and loose facial muscles and stay young. More blood flows to the face, and the skin is more shiny and tender.
3.3, the natural traction of the spine
On the basis of handstand, anti-gravity yoga can bring you natural spinal traction, quickly improve the blood circulation around the spine, and have obvious effects on lumbar disc herniation, spinal deformation, cervical vertebra and shoulder pain.
4. Exercise deep muscles and accelerate body metabolism.
Practicing on the basis of 360-degree instability of hammock, usually very simple movements require us to have better stability. Without thinking through the brain, our body will automatically activate deep muscles to stabilize the body.
Who is not suitable for aerial yoga?
1, osteoporosis
Some yoga moves must use limbs such as hands or feet to support the weight of the body. If you suffer from osteoporosis, it is likely that the strength of the core muscles is not well trained, so that you will accidentally break your elbow when supporting it.
2, spondylolisthesis.
Practice? Japanese worship? At that time, the practitioner must bend the waist downward, and the spondylolisthesis may slip backwards because of this action; Or people with herniated intervertebral discs may also cause more serious nerve compression in the lower limbs because of careless bending.
3. Epilepsy and cerebral cortex injury
Many actions of yoga involve stretching the neck. If there is epilepsy or cerebral cortex injury, stretching the neck by bending forward and leaning back may induce seizures.
4, mood swings are not appropriate
Yoga is a kind of physical and mental exercise. If you are angry, anxious, nervous and tense, you'd better not practice yoga to avoid injury. Only when your muscles are soft can you practice yoga healthier and safer.
5, intraocular pressure is too high
It is not recommended to practice handstand. The yoga instructor said that bending forward or standing upside down will increase intraocular pressure, so people with high intraocular pressure are not suitable for practicing yoga.
Preparations for the first aerial yoga class
1, put on the right clothes
In order to prevent clothes from getting entangled in the hammock, clothes will not fall off to cover your head when you turn them upside down. Be sure to choose clothes that are close to your body. The best cotton is not too slippery. It is best to wear trousers and long clothes, at least to cover your armpits.
2. Get to the classroom early
Arrive early and tell the teacher that it is your first time to do aerial yoga. Ask questions in advance, and the teacher will take care of you when he knows that you are a freshman.
Step 3 choose the middle position
Many people like to hide behind the classroom, but the first time you do aerial yoga, especially handstand, you can see what others do in the middle and then follow suit.
Don't eat before class 1 hour.
It's uncomfortable to do handstand after eating too much. If you don't eat, you may feel dizzy and hypoglycemia.
5. Relax in asana
When I first started practicing aerial yoga, I felt that the hammock was unsafe and I couldn't relax completely. Remember, the hammock can bear 1000 pounds, so don't worry.
6. Don't worry