A study by "Yoga Journal" found that 16 million people were practicing yoga in the United States in 2008, spending $5.7 billion a year on classes and products. One of the latest modifications is called suspension, or anti-gravity, yoga. Using a specially designed harness, you can get the low-impact benefits of inversion therapy combined with yoga's emphasis on strength and flexibility for a workout that boosts overall mind and body fitness.
Identification
One of the earliest forms of suspension yoga was the OmGym, developed in 2005 by California-based Sarah Kellett, who has a background in personal training, sports therapy and rehabilitation. The OmGym uses a sling, or hammock, made from recycled nylon parachute fabric with handle grips for stability and hooks and straps that allow it to be hung from a ceiling, door frame or tree. There are similar products on the market using the same principles and similar equipment, including AirGyro Gym Suspension Training and the AntiGravity Hammock.
General Tips
Most of the anti-gravity suspension hammocks are able to hold up to 1,000 pounds, especially when hooked securely into a ceiling. To begin, face the sling and place your hands on the bottom center while pressing down and keeping your back flat as you bend over the sling. Stretch your upper body forward and get used to the feeling of the sling. Maintain tension in the fabric of the sling so it never goes slack, which prevents your body from slipping out of a pose.
Gentle Stretching
Place the suspension yoga sling at a low level. From there, lean back easily and gracefully with your legs wide. Wrap your legs around the two sides of the sling so the legs make a diamond shape. Gently rock your hips from side to side to complete the stretch. To dismount, unwrap your feet from the sling and place them down on the ground with your knees bent. Then hold on to the handles and bring yourself up to a standing position.
Bridge Pose
Change the hooks on the sling to the setting indicated for the inversion position higher up on the harness. Sit in the sling so your back is level with your sacrum, the large, triangular bone at the base of the spine. Lean back with your legs spread wide. Wrap your lower legs around the fabric and form a diamond-shaped position as the harness tilts you backward. Then allow your arms to dangle freely to the ground as your spine decompresses and aligns itself and you breathe deeply. You can also add side bends for an additional layer of stretching.
Full-Body Scissor
A full-body scissor is an effective way to stretch multiple groups of muscles at one time. Sit in the sling and place each foot in a lower handle. Reach each hand through an upper handle and grab the rope above. Slowly stretch your arms and legs away from your torso and hold for three seconds. Bring your arms and legs toward each other again, while squeezing your abdominal muscles and keeping your arm and leg muscles tight against your body.
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