In India, there has long been an art of performing asanas on poles and ropes. This, once again proves, the eternal desire of man to overcome gravity and feel the ease of flight. Well, yoga in hammocks is really an opportunity to soar.
Yoga classes in hammocks were revived in the 20th century thanks to the efforts of BK Iyengar and his daughter Gita. As for the benefits, subtleties, security, and medical evidence of yoga, Iyengar described all this information in his own book.
Today, hammock classes have become very popular among people who, for some reason, are difficult to perform asanas while on the ground. This applies to fat people who need to minimize the burden on joints in asanas , as well as women after birth and people with injuries and diseases of the back.
Yoga requires a special hammock. It consists of a cloth, additional handles, ropes for fastening. This hammock can be fixed on any ceiling with the help of carbines and if you want to do yoga in the fresh air, weigh to the trees.
Exercises
- In tight we press the center (pelvis) to the hammock and proceed to the warm-up. Hands, connected together in the palms of our hands, we reach forwards, we take hold of the hammock with our hands, we stretch our legs, feet on the floor. We start to swing from side to side in a circle, feet are densely on the floor.
- We pass to the warm-up of the hip joint, fix the foot in the lower handle of the hammock, hold the body motionless, begin to swing the suspended and elongated leg forward and backward. Support leg for cushioning bend and unbend. We increase the amplitude, continue to rotate, bending the suspended leg and wrapping it on each turn for the supporting leg. We change our legs, and we rotate first with a straight line, then with a bent leg. In this exercise, we study several directions of mobility of the hip joint.
- Thoracic trough - retreating, we stretch the tissue at the level of the thoracic spine. We leave in a pure thoracic trough, hands stretch above the head. We open the chest, the strength of the deflection can be varied by taking steps forward or backward.
- Urdhva Prasarita Ekapadasana - we toss the hammock forward, leaning on it with pelvic bones, stretch the fabric and go to the slope. We find a position in which the hammock pulls the pelvis up and back, hands rest against the floor, raise your right leg - fix it, and then change your legs.
- Adho Mukha Apanasana - we bend our knees, we tighten the heels to the buttocks, bent hands and head on the floor. The back stretches, under the weight of the head, the whole spine relaxes.
- The spinning in Apanasan - resting on the forearms on the floor, we begin to "stride" on the floor, we reach the extreme point on the right and pull our left hand towards the hammock. The right hand stretches out on the floor. Fix the pose and go to the left.
- We pass forward, we lower our legs, we grasp the hammock as high as possible. The legs are torn off the floor and begin to sway, "fly." We try to keep our hands as high as possible, we bend our backs. We catch ourselves in flight for the lower hammock grips and stretch our arms forward, our legs are also extended.