Fly to Run – Have your world turned upside down


A hammock may not initially strike you as a good springboard for fitness, but not in a Flyoga class. That net you’ve known to catch you on lazy days is now the net that catches you on your workout days. From padded mat, we’re bringing your yoga routines literally a level higher this 2016—a few feet above the ground.

When Reiko and Vivian met in 2007, Yoga and Aerial Arts united. Since then, going upside down has never felt so amazing.

“Flyoga is our answer for people who want to do aero fitness but are afraid of heights and for people who want to do yoga but are afraid of inversions,” Reiko said.

Flyoga helps runners from head to toe, not only by strengthening their core and feet muscles, but also by lengthening their tight spots. Put aside its physical benefits, it trains the mind as well to stay away from nasty thoughts during the run.

In this issue, Reiko shows you five poses that would boost your strength and flexibility in crucial areas when running on the road.

King Dancer Variation

  1. Start with stepping your right foot on the fabric hammock and double loop the fabric around the foot to secure.
  2. Turn your body to the opposite direction. Slip both shoulders in between the fabric hammock.
  3. Glide both sides of the fabric hammock to the middle of the upper arms.
  4. Inhale and open both arms to the sides, lifting the right thighs up until they’re parallel with the floor or as high as you possibly can.
  5. Exhale and slowly release from the pose and recover to the original position before releasing the loop on the foot. Repeat on the left.


  • Stretches the hamstrings.
  • Strengthens the lower and upper back.
  • Improves overall flexibility.
  • Strengthens the standing leg and improves balance.
  • Improves core strength and stability.


Aerial Cobbler’s Pose

  1. Stand facing the fabric hammock with right foot stepped on it. Extend arms upwards and hold the fabric hammock at the highest level possible with the standing leg on pointed toes.
  2. Inhale and lift body upwards and place hips in between the hammock to secure. Step both feet on the fabric hammock.
  3. With soles of the feet meeting, exhale as you open your thighs and bend knees outwards while lowering your body. Fabric hammock is placed now in front of your inner thighs to secure.
  4. When stability is achieved, glide one shoulder at a time in front of the fabric hammock with hands still holding onto the fabric hammock.
  5. Once you feel comfortable and stable, release both hands meeting palms at chest level. Fabric hammock should be secured behind both shoulders and body should feel a lengthening sensation.
  6. Repeat steps in reverse to recover from the pose.

1. Improves hip flexibility and strength.
2. Stretches inner thighs.
3. Improves core awareness.
4. Improves overall body balance and coordination.
5. A good confidence booster.


Side Stretch

  1. Stand facing the fabric hammock. Place the right leg in to the fabric hammock, resting the back of the knee on it. Position the standing foot at an angle not more than 30° outwards.
  2. Hold the fabric hammock at chest level with both hands.
  3. Inhale and exhale, bending the right leg. Slowly divert weight forward and at the same time descend the hips forward and towards the floor, then lengthen the left leg forward.
  4. Hold the fabric hammock with the left hand, gliding body in front of the right bended leg.
  5. Place the right shoulder in front of the right knee with your right hand holding onto the right ankle, then extend the left arm upwards along the hammock.
  6. To recover, repeat the above steps in a reverse.

1. Strengthens the standing leg and improves core stability.
2. Stretches the inner thighs, hamstrings and calves.
3. Improves hip strength.


Warrior 3

  1. Stand facing the fabric hammock with both hands placed on it at hip level.
  2. Inhale, bend your right knee forward and exhale extending it towards the back, while lowering the upper body and extending both arms forward until both the upper body and the right leg are parallel to the floor.
  3. Inhale to recover to the starting position.
  4. Repeat on the left leg.

1. Improves overall body balance.
2. Improves and strengthens hip alignment.
3. Strengthens the entire core region.


Standing Split

  1. Stand facing the fabric hammock with right foot stepped on the hammock.
  2. Turn around to the opposite direction. Hold the left side sling of the fabric hammock and place it on your right shoulder with both hands holding.
  3. Inhale and pull fabric hammock until right thigh is lifted up till about parallel to the floor with knee bend. Standing leg remains strong and straight with knees softened.
  4. Exhale as you move your body forward until almost parallel with the floor, and at the same time lift the right thigh more. Simultaneously extend your arms forward and straighten right leg upwards, reaching toes towards the ceiling.
  5. Repeat all steps in reverse to release from the pose.

1. Stretches the hamstrings and thighs.
2. Improves flexibility of the hip and strengthens the muscles around it.
3. Strengthens the core and the standing leg.


Reiko Soo
Master trainer of Flyoga

The 38-year-old Reiko Soo is the founder/Master trainer of Flyoga® and the owner of Dreams Dance Studio. She obtained her International Yoga Instructor certification in 2005, and has 12 years of teaching yoga under her belt. She trained under renowned Master Manisekaran of Malaysian Yoga Society (MYS) and was awarded the Yoga Archarya certification by MYS. Currently, she holds Flyoga® workshops and teacher training courses for all levels, mainly in KL, Malaysia and Hong Kong. Drop Reiko an inquiry at