{"id":19838,"date":"2023-07-31T15:45:41","date_gmt":"2023-07-31T13:45:41","guid":{"rendered":"https:\/\/www.athenstrainers.gr\/?p=19838"},"modified":"2023-07-31T18:09:30","modified_gmt":"2023-07-31T16:09:30","slug":"aerial-yoga-work-out-in-the-air","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/aerial-yoga-work-out-in-the-air\/","title":{"rendered":"Aerial Yoga&#8230;Work out in the air!"},"content":{"rendered":"<p>Aerial Yoga is a fun part of yoga. It combines aerial acrobatics to create a class with vinyasa sequences, keeping a constant flow.<\/p>\n<p>It focuses on\u00a0<span style=\"font-size: 16px; font-style: normal; font-weight: 400;\">body<\/span><span style=\"font-size: 16px;\"> alignment, s<\/span><span style=\"font-size: 16px; font-style: normal; font-weight: 400;\">pine elongation<\/span><span style=\"font-size: 16px;\"> &amp; decompression,\u00a0 spinal mobility\u00a0 and muscle\u00a0 strengthening.<\/span><\/p>\n<p>So let&#8217;s fly with the &#8220;swing&#8221; or &#8220;hammock&#8221; or &#8220;aerial silk&#8221;:<\/p>\n<p><strong>PELVIS LIFTS\u00a0<\/strong><\/p>\n<p>Inhale and\u00a0 raise your pelvis, exhale and return to starting position (inhalation &amp; exhalation only through the nose)<\/p>\n<p>CUES:<\/p>\n<ul>\n<li>Weight on the shoulders , not on the neck<\/li>\n<li>Keep your head straight<\/li>\n<li>In the last rep cross your fingers of both hands, as you can see in the photo, in order to join your shoulder blades and to\u00a0 open the chest, activating your buttocks&#8230;stay for 5 breaths<\/li>\n<\/ul>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-1569 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-1.jpg\" alt=\"aerial 1\" width=\"222\" height=\"302\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-1.jpg 222w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-1-221x300.jpg 221w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-1-200x272.jpg 200w\" sizes=\"(max-width: 222px) 100vw, 222px\" \/><\/p>\n<p><strong>K<\/strong><strong>NEE<\/strong> <strong>HANG<\/strong> <strong>SHOULDERS<\/strong> <strong>RAND<\/strong><strong>\u00a0<\/strong><\/p>\n<p>In case you woul like to increase the difficulty,\u00a0 bring the &#8220;swing&#8221; under your knees to open your chest even more.<\/p>\n<p>CUES:<\/p>\n<ul>\n<li>Weight on the shoulders , not on the neck<\/li>\n<li>Keep your head straight<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"size-full wp-image-1573 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-2-1.jpg\" alt=\"aerial 2\" width=\"248\" height=\"308\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-2-1.jpg 248w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-2-1-242x300.jpg 242w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-2-1-200x248.jpg 200w\" sizes=\"(max-width: 248px) 100vw, 248px\" \/><\/p>\n<p><strong>T<\/strong><strong>WISTED CROSS\u00a0<\/strong><\/p>\n<p>From a bridge position with the arms extended, place the leg that is out of the swing to the opposite palm.<\/p>\n<p>CUES:<\/p>\n<ul>\n<li>The leg that is on the swing\u00a0 does not remain stable, it follows the direction of the moving leg<\/li>\n<li>The intensity of the rotation depends on how high the pelvis is.. stay for 5 breaths<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"size-full wp-image-1575 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-3.jpg\" alt=\"aerial 3\" width=\"225\" height=\"301\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-3.jpg 225w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-3-224x300.jpg 224w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-3-200x268.jpg 200w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/p>\n<p><strong>WARRIORS\u00a0<\/strong><\/p>\n<p>Exhale and drive your body forward, inhale and return to\u00a0 starting position.<\/p>\n<p>Exhale and drive your body forward, inhale and return to\u00a0 starting position.<\/p>\n<p>CUES:<\/p>\n<ul>\n<li>Keep the supporting leg extended<\/li>\n<li>Control your leg extension<\/li>\n<li>Keep your core above the pelvis and the hands away<\/li>\n<li>Eyes\u00a0 over the left palm on the extension of the middle finger<\/li>\n<li>When returning to\u00a0 starting position,\u00a0 move your hands towards the ceiling with facing palms<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1579 size-medium alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-4-1-227x300.jpg\" alt=\"aerial 4\" width=\"227\" height=\"300\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-4-1-227x300.jpg 227w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-4-1-200x264.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-4-1.jpg 285w\" sizes=\"(max-width: 227px) 100vw, 227px\" \/><\/p>\n<p>Place your weight on your left foot, your hands on the &#8220;swing&#8221; with palms facing each other and proceed to the 3rd warrior. The top of the head is aligned with the right heel.<\/p>\n<p>CUES:<\/p>\n<ul>\n<li>Support your weight on the left foot and not on the hands<\/li>\n<li>Head, torso and right leg are aligned<\/li>\n<li>The right foot is flexed and long away from the hip joint<\/li>\n<li>Square your hips<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1581 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-5.jpg\" alt=\"aerial 5\" width=\"225\" height=\"305\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-5.jpg 225w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-5-221x300.jpg 221w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-5-200x271.jpg 200w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/p>\n<p><strong>FLYING <\/strong><strong>LOCUST\u00a0<\/strong><\/p>\n<p>Bring yourself\u00a0 into a swing position with the &#8220;hammock&#8221; under your belly and your hands holding the fabric with thumbs down.<\/p>\n<p>CUES:<\/p>\n<ul>\n<li>The higher the handles are, the closer the shoulder blades become and the chest opens more<\/li>\n<li>Eyes staring\u00a0 far away<\/li>\n<li>Engage your\u00a0 glutes and\u00a0 keep your legs far backwards and together<\/li>\n<li>In case you feel pain in the back, spread your legs a little<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1583 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-6.jpg\" alt=\"aerial 6\" width=\"222\" height=\"304\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-6.jpg 222w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-6-219x300.jpg 219w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-6-200x274.jpg 200w\" sizes=\"(max-width: 222px) 100vw, 222px\" \/><\/p>\n<p><strong>SHAPED <\/strong><strong>HANDSTAND\u00a0<\/strong><\/p>\n<p>Bring yourself into a\u00a0 plank position with your feet a little behind the &#8220;swing&#8221; attachment. Exhale and bring your pelvis over your shoulders . Inhale and return to starting position.<\/p>\n<p>CUES:<\/p>\n<ul>\n<li>E<span style=\"font-size: 16px; font-style: normal; font-weight: 400;\">longate your shoulders with your <\/span><span style=\"font-size: 16px;\">palms pushing the ground <\/span><\/li>\n<li>In the plank position keep your\u00a0 shoulders, pelvis and legs aligned<\/li>\n<li>Belly button towards the spine<\/li>\n<li>Avoid hanging your head<\/li>\n<li>Keep your legs stretched while bringing your pelvis over the shoulders<\/li>\n<li>Perform reps to increase the difficulty of the exercise<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1585 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-7.jpg\" alt=\"aerial 7\" width=\"226\" height=\"303\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-7.jpg 226w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-7-224x300.jpg 224w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-7-200x268.jpg 200w\" sizes=\"(max-width: 226px) 100vw, 226px\" \/><\/p>\n<p><strong>REVERSED STAFF\u00a0<\/strong><\/p>\n<p>From standing position with your back behind the &#8220;swing&#8221; and hands holding it,\u00a0 perform a small jump to bring youself into\u00a0 a vertical position with your head down.<\/p>\n<p>CUES:<\/p>\n<ul>\n<li>Elongate your legs from the hip joint<\/li>\n<li>Join your shoulder blades<\/li>\n<li>Keep your head slightly elongated<\/li>\n<li>And of course don&#8217;t let go!!!!!!!!!!!!!!!<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1587 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-8.jpg\" alt=\"aerial 8\" width=\"223\" height=\"303\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-8.jpg 223w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-8-221x300.jpg 221w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-8-200x272.jpg 200w\" sizes=\"(max-width: 223px) 100vw, 223px\" \/><\/p>\n<p>Finally, after all that,\u00a0 find the easiest way for you to lie inside the &#8220;swing&#8221; in a comfortable and relaxed position allowing your eyes to close. Enjoy the slight levitation\u00a0 above the ground!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1589 alignleft\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-9.jpg\" alt=\"aerial 9\" width=\"227\" height=\"301\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-9.jpg 227w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-9-226x300.jpg 226w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/aerial-9-200x265.jpg 200w\" sizes=\"(max-width: 227px) 100vw, 227px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Relax\u2026.dream&#8230;.fly!!!!!!!!!!!!!!!!!!!!!<\/p>\n<p>Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar &amp; Conference Lecturer, Pilates Master Trainer \u201c<a href=\"https:\/\/www.athenstrainers.gr\/athenstrainers-ultimate-pilates-system\/\">AthensTrainers\u00ae Ultimate Pilates System\u00ae<\/a>\u201d, Member of Pilates Method Alliance (PMA), \u00a0Member of European Lifestyle Medicine Organization (ELMO), <a href=\"https:\/\/www.dnafit.com\/gr\/\">DNAFit\u00ae<\/a>\u00a0 Certified Trainer, General Manager &amp; Owner of AthensTrainers\u00ae<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-9635 size-thumbnail\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/07\/varv-new-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/07\/varv-new-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/07\/varv-new-66x66.jpg 66w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n<p>Fenia Vracha, Yoga &amp; Pilates Instructor, AthensTrainers\u00ae Associate<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-280 size-thumbnail alignleft\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/fenia-150x150.jpg\" alt=\"fenia\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/fenia-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/fenia-300x300.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/fenia-66x66.jpg 66w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/fenia.jpg 480w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Source: <a href=\"https:\/\/aboutwellness.gr\/category\/%CF%84%CE%B5%CF%8D%CF%87%CE%B7\/\">fitness &amp; spa magazine<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerial Yoga is a fun part of yoga. It combines aerial acrobatics to create a class with vinyasa sequences, keeping a constant flow. It focuses on\u00a0body alignment, spine elongation &amp; decompression,\u00a0 spinal mobility\u00a0 and muscle\u00a0 strengthening. So let&#8217;s fly with the &#8220;swing&#8221; or &#8220;hammock&#8221; or &#8220;aerial silk&#8221;: PELVIS LIFTS\u00a0 Inhale and\u00a0 raise your pelvis, exhale [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1592,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[2536],"class_list":["post-19838","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Aerial Yoga...Work out in the air! - AthensTrainers\u00ae<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.athenstrainers.gr\/en\/blog\/aerial-yoga-work-out-in-the-air\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Aerial Yoga...Work out in the air! - AthensTrainers\u00ae\" \/>\n<meta property=\"og:description\" content=\"Aerial Yoga is a fun part of yoga. 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