How to Do Aerobics on a Yoga Swing

The yoga swing is a piece of a fabric called a hammock, hung from the ceiling or a frame, that allows you to do yoga poses and aerial exercises without as much gravitational resistance. It is built upon the idea of acro-yoga (partner yoga), but does not require a partner. It builds strength and core muscles and deepens stretches done in the flexible hammock. It can also be used for aerobic aerial exercises and aerial dance routines. In order to do aerobic exercises on a yoga swing, you must first have built some strength and stamina in the swing.

Instructions

    • 1

      Familiarize yourself with the yoga swing. Make sure you read all the safety requirements in the instruction manual and that you have adjust the height of the swing to fit your height. Watch some instructional videos on different postures and exercises you can do in the swing. Take some time to play with the swing in a variety of positions: lying on your stomach, lying on your back, sitting up, hanging upside down, holding yourself up with your hands, and standing in the swing.

    • 2

      Warm up with some yoga postures and stretches in the swing. Make sure you do a full warm-up sequence that targets each main muscle group -- arms, legs, abs, and back.

    • 3

      Practice a vinyasa yoga flow. This will move quickly, especially in the swing. Incorporate aerial moves such as flips through the hammock. Hold on to the upper part of the hammock and bicycle the legs. Do jumping jacks, using the hammock as your resistance. By performing theses aerobic activities on the swing, you increase resistance and also strengthen muscles.

    • 4

      Cool down the muscles. Make sure that you slowly bring your heart rate back down by slowing down the aerobic movement, then go into some deep stretches using the hammock.