Hello Aerial Yogis! This beginner HIGH SWING Aerial Yoga tutorial covers a basic flow from chair pose to inversion.
For these poses, you're gonna want to start with your hammock at hip height and position the fabric at your upper back touch point, across the center of your upper back or about your bra line for women. You're gonna go ahead and position the hammock there and come down into your chair pose by bending your knees at a 90-degree angle with your feet shoulder width apart.
You can spread the fabric out a little bit if it feels really tight, but make sure that that fabric is not coming up into your armpits. This is probably the easiest chair pose that you're gonna do in yoga but there are a few great variations that you can do out of this pose.
For instance, you can extend backward for an easy backbend. You can support your neck with your hands if needed or even extend your arms overhead for a deeper stretch. You come up and we can wake up those legs by swaying from side to side. This is especially nice to do if you spread your legs out a little further as well. You can really open the hips if you're doing this from a goddess pose.
Next, go into mid-back inversion and start by practicing lifting from a straddle. Bring your legs outwards into a straddle, break in your practice just lifting and strengthening those hip flexors and leg muscles. Holding onto the fabric in front of you, lift your legs up keeping your legs straight as high as you possibly can. Do it a few times to get the feel for what the movement would be to be able to pull yourself all the way up and over.
If you can't make it with your straight legs try coming back into your the fabric firmly in front of you and lean back engaging your ABS to pull yourself up and over and extend your legs. Once you're upside down gravity will help you improve your straddle. If you need a little bit of help getting over don't be afraid to really really push off with your feet to help give you that momentum to get yourself up and over. It's really just a matter of getting comfortable with going backward upside down once.
You can extend your neck just a little bit to look down at the ground as it helps maintain balance. But if you have a sensitive neck that might not be a great position for you. If you’re finished, come back into your chair pose and stand up slowly so you can get used to being upright.
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