Online Yoga Teacher Training: Gravity Yoga for Flexibility

Zero Gravity Stretching: Three Poses for Beginners

Aerostretching, or stretching in zero gravity, is not only beautiful, but also incredibly useful. Such activities involve almost all major muscle groups in the work. In our selection, we have collected the top 3 exercises from the trainer of Topstreching studio Anastasia Bystrova, which even a beginner can do.

Zero Gravity Stretching: Three Poses for Beginners

Photo: Polina Inozemtseva, Championship

Frog pose

In this position, the vertebrae are very well stretched, the distance between the intervertebral discs increases, which leads to greater flexibility of the spine. An excellent effect is on the digestive system, since the esophagus is stretched out, the wall of the abdomen goes under the ribs. At this point, there is a good stimulation of digestion. The brain is saturated with oxygen. And due to the fact that at this moment we stretch our arms behind the head, the shoulder girdle opens.

I call this pose a downward-facing dog, because it really looks like it. But only in this position our legs do not stand on the floor, but are securely fixed in the hammock.

Zero Gravity Stretching: Three Poses for Beginners

Photo: Polina Inozemtseva, Championship

Lunge in a hammock

The pose helps to stretch. We fix the ankle in the hammock, holding the hammock ribbons with our hands at shoulder level. Stretch your leg forward, hold on with your hands to help yourself maintain balance. The supporting leg is on the floor, preferably straight at the knee - this helps to open the groin, prepare the legs for splits, stretch the knee tendons and generally stretch the back of the thigh. In this position, one leg stretches the back of the thigh, the other (supporting) - the front.

Zero Gravity Stretching: Three Poses for Beginners

Photo: Polina Inozemtseva, Championship

Ring in a hammock

In this position, the vertebrae, chest and shoulder girdle open well due to the fact that we hold our feet with our hands. We lie, hips are firmly fixed in a hammock, he holds us by the waist. So we can bend very well in the shoulders and in the chest. Our cervical spine also opens up, the neck stretches.

There are two stages here. In the first, the legs do not participate: they are simply extended forward. Since we keep our hands in the lock behind our back, this gives us the opportunity to open the shoulder girdle and chest in amplitude, all intercostal clamps are removed. There is also a rehabilitation traction of the spine. At the second stage, we try to arch our back and grasp the feet with our hands.

Stretches for the Inflexible! Beginner Flexibility Routine

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