Aerial Yoga Splits Tutorial (Hanamanasana)
Aerial Yoga Splits are one of my favorite types of splits to do! They have transformed the way I look at doing hanamanasana and have allowed me to get much further than I ever did in my gymnastics days! I can get into over-splits which is something I have NEVER been able to do and most of my life, couldn’t even do splits. I grew up always cheerleading, but never had the flexibility I do now with the aerial yoga hammock!
Caution: Warm up your hips and hamstrings before attempting this move.
TIP: This form of split can only be done with 10.5 yds of silk.
-Start by taking a seat into the fabric like a trapeze.
-You will want to keep your arms behind the fabric when you are seated, to keep from falling forward.
-Put each foot into a handle. The fabric should cover the heel and the arch of the foot, with toes sticking out.
-Grab up high on the fabric, squeezing the thighs & knees together.
-Come into a suspended, upright standing position, Mountain Pose (Tadasana).
-Slowly begin to open the legs, toes facing out to see where the flexibility of your straddle is. Repeat 5x.
-Once your legs feel warmed up, turn the right knee to the right side of the room. Then turn your left knee to the right side of the room. Your hips stay in a straight line with your torso.
-Left toes face towards the floor.
-Begin to open the legs and hips, lowering into Aerial Splits. Inhale on your way down, exhale on your way up.
-Use your arms to pull yourself up if your legs get tired. Or face the hips back towards the front and lean back into the seat of the fabric.
-Try the other side & feel the difference in your leg’s flexibility.
Before: Low Lunge, Pigeon, Mountain, Banana
After: Star, Wheel, Bridge