International Day of Yoga 2023: Cool but tough, Aerial yoga is worth trying if you are in mood for some thrill

Wish to give aerial yoga a try? Go ahead and do it but at your own risk. One month into it and you will find yourself challenging your body like never before. As International Day of Yoga 2023 which is celebrated annually on June 21, is just around the corner, what better time than now to dig deeper into this unique form of yoga that has got many excited?

The day was proposed by India and endorsed by a record 175 member states. It was Prime Minister Narendra Modi who made the proposal during the opening of the 69th session of the UN General Assembly.

The International Day of Yoga is celebrated to raise awareness about the countless benefits Yoga has on the overall well-being of humans. While there are many forms of yoga that people practice, Ariel yoga has been gaining a lot of popularity recently. From watching people perform fancy movements to thinking about giving it a shot, many are finding themselves in better form. One such individual is Garmina Kunzru.

"The first two weeks were a breeze. I was unlocking a new pose in every class and posting on Instagram. But week three is when it began to get really tough," says Kunzru, a Mumbai resident who recently discovered Ariel yoga. She adds, "The poses have been getting too difficult and I am not sure if I have it in me to continue. But I am trying."

Niyoshi Marfatia, a certified yoga trainer specializing in Ashtanga, Vinyasa, Hatha and aerial Yoga explains, "aerial yoga is a unique form of yoga that combines traditional yoga postures with elements of acrobatics and aerial arts. It involves performing yoga poses and sequences using a fabric hammock or swing that is securely attached to the ceiling or a sturdy structure." aerial yoga combines elements of strength, flexibility, balance, and mindfulness. It offers a full-body workout that engages muscles in the core, arms, legs and back.

How does aerial yoga work?
It involves performing various poses and movements while staying suspended in the air using a fabric hammock or swing. The fabric used in aerial yoga is typically made of a strong and durable material, such as nylon tricot or parachute fabric.

Nylon tricot is a stretchy, smooth and lightweight fabric that is commonly used in aerial yoga hammocks. It provides enough strength and flexibility to support body weight while allowing for comfortable movement and poses.

Parachute fabric, also known as aerial fabric or aerial silk, is another common material used in aerial yoga. It is a strong, lightweight and breathable fabric that can support the weight of a person while providing a soft and comfortable grip.

"The use of the hammock requires practitioners to pay close attention to their body's position and alignment in space. The hammock acts as a prop, assisting in achieving deeper stretches and poses that may be challenging on the ground. The gentle support provided by the hammock allows practitioners to explore a wider range of motion, gradually improving flexibility and mobility," explains Marfatia.

Rightly so, Kunzru says, "Many yoga poses take years of practice to achieve perfection. However, you can easily perform the same poses with more ease, with of course some practice. aerial yoga allows your body to experience the stretch without putting yourself through a long tedious learning process and also offers many health benefits."

Who can take up aerial yoga?
To be able to practice this form of yoga, one needs to have significant amount of core and upper body strength. Marfatia says, "aerial yoga is generally well-suited for adults of different ages and fitness levels. Individuals with specific health conditions or injuries should consult with a healthcare professional before beginning any new exercise routine, including aerial yoga. aerial yoga can also be introduced to children, but it is important to consider their physical development and maturity level. Younger children may not have the necessary strength and coordination to perform certain poses safely. A modified version of aerial yoga designed specifically for children, with age-appropriate exercises and equipment may be more suitable. Teenagers should receive proper guidance and supervision from qualified instructors to ensure safety and proper technique."

What benefits does this physical activity offer?
Besides body toning, Ariel yoga also promotes improved flexibility, strength, balance and stress relief. It helps improve body awareness while providing a unique and challenging experience. The yoga trainer says, "Ariel yoga has helped me too, in finding a harmonious balance between grounded practice and soaring movements. My continuous exploration and dedication has helped me develop a unique blend of strength, flexibility, and grace."

aerial yoga allows for gentle traction and decompression of the spine, as the fabric hammock supports the body weight and enables the practitioner to hang freely. This can help alleviate back pain and improve spinal alignment.

For Kunzru too who is Marfatia's student, this physical activity has not just helped her physically but mentally as well. She says, "I didn't think I could even manage doing a basic inversion in the first class, but turns out, it's the easiest thing to do. It has helped me let go of my fears to some extent and helped me push my boundaries. Physically, it's great for your arm strength and flexibility."

How can one get started?

Find a qualified instructor
aerial yoga involves working with specialized equipment and requires proper guidance to ensure safety and correct technique. Look for a reputed yoga studio or fitness centre that offers aerial yoga classes taught by experienced instructors.

Check for prerequisites
Before starting aerial yoga, it's important to ensure that you meet any prerequisites set by the instructor or studio. Some may require a certain level of fitness, flexibility or prior yoga experience.

Wear appropriate clothing
Choose comfortable, form-fitting clothing that allows you to move freely and does not restrict your range of motion. Avoid loose or baggy clothing that may get caught in the fabric hammock.

Attend a beginner's class
Start with a beginner's class specifically designed for beginners. In this class, the instructor will introduce you to the basic poses, techniques and safety guidelines. They will guide you on how to use the fabric hammock to support and enhance your practice.

Warm up and stretch
Prior to beginning your aerial yoga practice, warm up your body with some gentle stretches to prepare your muscles and joints. Focus on areas such as the shoulders, hips and core as they will go through a lot of movements.

Practice proper alignment
Alignment is crucial in aerial yoga to ensure safety and maximize the benefits. Listen carefully to the instructor's cues regarding body positioning, muscle engagement and breathing techniques. Pay attention to maintaining a neutral spine and proper joint alignment throughout the poses.

Start with basic poses
Begin with foundational poses that allow you to get comfortable with the hammock and build strength and flexibility gradually. As you gain proficiency, you can progress to more advanced poses. Common beginner poses include supported inversions, backbends and gentle stretches.

Names of some common poses are:
1) Swan dive pose
2) Standing butterfly pose
3) aerial handstand
4) Dancers pose
5) Vampire pose
6) Shoulder stand pose
7) 3 legged downward facing dog pose
8) Straddle inversion
9) Seahorse pose
10) Cacoon

Focus on breath and mindfulness
Like traditional yoga, aerial yoga incorporates breath awareness and mindfulness. Stay present and connect with your breaths throughout the practice to enhance relaxation and concentration.

Progress at your own pace
Everyone progresses at a different rate, so be patient with yourself and don't compare your progress to others. Allow yourself to gradually build strength, flexibility and confidence in the aerial yoga practice.

Stay consistent and safe
Regular practice is key to improving your skills in aerial yoga. However, always prioritize safety. Listen to your body. Avoid pushing yourself beyond your limits and follow proper safety guidelines provided by your instructor.

What equipment are used to perform Ariel Yoga?
aerial hammock/silk
This is the main equipment used in aerial yoga. It is a long, stretchy fabric made of strong nylon or silk material. It is hung from the ceiling and used as a support for various yoga poses.

Rigging System
A secure rigging system is necessary to hang the aerial hammocks or silks. It usually consists of carabiners, daisy chains and sturdy anchor points or mounts on the ceiling.

Mat
A yoga mat is still useful in an aerial yoga class, especially for floor-based warm-up exercises and final relaxation.

Safety equipment
Some studios may provide additional safety equipment like crash mats or padding below the hammocks to prevent injuries in case of falls or slips.

Adjustable straps
These are used to adjust the height of the hammock or silk to accommodate different body types and poses.

What dietary requirements must one follow when training for this yoga form?

Stay hydrated
It's essential to stay sufficiently hydrated before, during and after your aerial yoga sessions. Water is the best choice, but you can also include herbal teas, coconut water or infused water for added flavour and nutrients.

Balanced diet
Aim for a balanced diet that includes a variety of whole foods such as fruits, vegetables, whole grains, lean proteins and healthy fats. This will provide your body with the necessary nutrients for energy, muscle recovery and overall health.

Sufficient protein
Consumption of protein is crucial for muscle repair and growth. Include lean sources of protein like poultry, fish, tofu, beans, lentils and dairy products in your meals to support your body's needs.

Complex carbohydrates
Carbohydrates provide the energy required for physical activity. Opt for complex carbohydrates like whole grains (quinoa, brown rice, whole wheat), legumes and starchy vegetables to sustain energy levels throughout your aerial yoga practice.

Healthy fats
Incorporate healthy fats into your diet, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon. These fats help with joint lubrication and provide essential fatty acids that support the brain's health.

Mindful eating
Practice mindful eating by paying attention to your body's hunger and fullness cues. Avoid overeating or undereating, as both can affect your energy levels and performance.

Pre and post workout snacks
If you find that you need an energy boost before your aerial yoga session, have a light snack like a piece of fruit or a handful of nuts. Afterward, consider consuming a combination of carbohydrates and protein within an hour of finishing your practice to aid muscle recovery.

It's always a good idea to consult with a healthcare professional or a registered dietician for personalized advice based on your specific circumstances.

How much does it cost to join a class?
Marfatia says, "The fees for aerial yoga classes can vary depending on several factors such as the studio or gym, location, instructor's expertise, class duration and any additional amenities provided. On an average, the fees for aerial yoga classes in Mumbai can range from Rs 500 to 2,000 per session. It's important to note that these prices are approximate and can vary significantly."

Can Ariel yoga be performed at home?
Yes, aerial yoga can be performed at home with the right setup and equipment. However, it's important to ensure your safety and the stability of your setup such as a good quality hammock, sufficient space, a secure mounting point, instruction from a certified aerial yoga teacher, especially if you're a beginner.

Although this physical workout might seem challenging, Kunzru who has been consistently training since January 2023 says, "You must definitely go for it."