International Yoga Day: 5 Aerial Yoga Poses For Weight Loss

In an attempt 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 silk hammock that you hang from in mid-air, taking traditional yoga poses to a new level. It is one of the most effective ways to build strength and improve flexibility, and is also considered a useful way to help you lose weight. So, let’s explore some of the most effective aerial yoga poses on this International Yoga Day to help you burn calories, sculpt your 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 overhead structure. It combines traditional yoga poses with elements of Pilates, dance, and acrobatics, allowing practitioners to explore new movements and poses that are not possible on the ground,” explains Himalayan yoga expert Sidhhaa Aksar.

Read also: All About Aerial Yoga: 5 Tips to Fly to Fitness

Aerial Yoga for Weight Loss: How Does It Help?

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

1. Burn calories

Many aerial yoga poses require you to hold your body weight in unusual positions, which works multiple muscle groups at once. This extra effort translates into burning more calories during your workout. A small study from the 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.

2. Increased muscle mass

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

3. Increases cardiovascular function

While not as intense as running, some aerial yoga routines can get your heart rate up and your blood pumping. This cardio element contributes to your overall calorie burn during your workout, the expert explains.

Other benefits of aerial yoga include:

1. Improve flexibility

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

2. Improves cognitive function

Aerial yoga not only benefits the body physically, but also improves cognitive function due to the movement involved. According to a study published in Frontiers in Human Neuroscience, practicing synchronized movements improves both attention span and memory.

3. Keeps stress at bay

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

Top 6 Aerial Yoga Poses For Weight Loss

Here are some of the most effective aerial yoga poses to help you on 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.
• Step 2: Lean back, letting the hammock support some of your weight.
• Phase 3: Extend one leg back and straighten the other forward, assuming a lunge position.
• Phase 4: Hold the position for 30 seconds/1 minute on one side and repeat.

2. Airlift location

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

3. Downward facing overhead position

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

4. Aerial inverted V

• Step 1: Lie on your back with your head as close to the anchor point as possible.
• Step 2: Wrap the hammock fabric around your shin or calves.
• Phase 3: Lift your hips and torso off the floor, forming an inverted V.
• Phase 4: Keep your core engaged and look toward your toes. Hold for 30 seconds to 1 minute.

5. Hanging Plank Position

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

6. Aerial knee bends

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

Are there any side effects to aerial yoga poses?

While aerial yoga is generally safe when practiced under the guidance of a qualified instructor, the expert also explained some potential side effects.

1. Muscle pain or strains, especially in beginners or those with pre-existing medical conditions.
2. Dizziness or vertigo, especially if you have a fear of heights or balance problems.
3. Skin irritation or chafing due to fabric, especially in areas of prolonged contact.
4. Nausea or discomfort for those prone to motion sickness or inversion.

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