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The expert told how to independently prepare for classes that are held in fitness clubs on hammocks.
AntiGravity is not really yoga and not really fitness. It is much more interesting – yoga in a special hammock suspended from the ceiling. Therefore, it is ideal for AntiGravity if your body understands the basics of traditional hatha yoga stretching. This is what the complex presented below is aimed at.
First you need to stretch your neck
Rotate your head in a circle with your chin, being careful not to tilt your head back. You need 5 such turns in each direction.
Next, clasp your hands in a lock in front of you and stretch upward, opening your palms to the ceiling and opening your chest.
Lower your hands through the sides down, clasp your hands behind the lock so that your palms are facing the ceiling. Try to straighten your elbows and open your chest. Repeat 5 times.
Raise your hands up again with your hands locked. Stretch out and bend to the right and left 4 times in each direction.
Paschimatonasana, or long slope
Lean forward and touch the floor with your hands. You can bend your knees slightly in a slope, and move the line of the ribs closer to the knees.
Engage your hip joints by arching your back. The neck is an extension of the back, the shoulders are taken to the shoulder blades. Fix the position for 8 breaths.
Ashtavakrasana, or 8 points
Starting position: on all fours. The palms are on the floor shoulder-width apart, the arms are bent with the elbows back, the chest is kept in one line between the palms, the chin (or forehead) is on the floor. Knees and toes stay in place.
Fix the position for 8 breaths.
Blizzard sarpasana, or snake pose
Lie on your stomach, place your hands under your shoulders and stretch upward using your back muscles. The hands remain in place, the palms seem to tend to move backward, the shoulders are away from the head, the face looks forward. The entire back surface of the body works (shins, thighs, back, triceps).
Fix the position for 8 breaths.
Adho mukha svanasana, or downward-facing dog
From a position on all fours, lift your knees off the floor. Spread your shoulders, fingers wide apart, rest against the floor with the entire surface of your palms.
In the early stages, you need to try to ensure that the arms and body are in line, so at first the knees can be slightly bent. Then you can straighten your knees and try to put your heels on the floor.
Fix the position for 8 breaths.
Repeat this complex in the first days of 3 circles (all exercises from beginning to end – 1 circle), then with each new day increasing the number of such circles to 9.