- Stand with hammock in front of you. Fold hammock into 4 folds, get your body through in between the hammock.
- Place the hammock comfortably across your hips. Secure the hammock in place by walking forward a few steps while leaning on to the hammock.
- When you feel a slight tension of the hammock on the hip bones, go on tip toes and lean more weight forward on the hammock.
- One arm at the time rotate shoulder and extend arms backwards, hold on to the hammock from the inside out with the palms facing outwards and the thumbs facing upwards. Slowly walk backwards till you reach below the rigging point. Keep putting weight down on the hammock all the time.
- Lengthen your upper body forward and slowly lift both legs off the floor. Keep both legs extended backwards. To deepen the pose, you may slightly arch your back and lift both legs higher.
- To recover, reverse the sequence slowly to allow muscle recovery.
- Opens up the chest and lungs to improve breathing.
- Improves flexibility of the entire back.
- Strengthens core and spine.
- Improves hip joint mobility and hips flexibility.
- Strengthens the entire leg, front and back.
Inverted King Pigeon Pose
- Start with an inverted split position with hammock wrapping the buttocks comfortably. Holding the edge of the hammock lean backwards as you open your legs to the sides into an inverted split position.
- Simultaneously rotate your right leg towards the back bending it towards the floor while bending the left leg across the front of the hammock.
- Rotate your shoulders and reach arms backwards to locate your right ankle. To deepen the pose and for those who are flexible, you may rotate your grip and bring the sole of your right foot towards your head.
- To recover, reverse the sequence and counter the pose with a forward fold or a child’s pose.
- Improves your confidence and blood circulation.
- Chest and shoulders opening to promote easy breathing.
- Stretches the entire hip and thigh muscles.
- Improves back and shoulders flexibility.
Aerial Cobra Pose
- With the hammock in front of you, step one leg up at a time and pull entire body up on the hammock gently to avoid swaying.
- Stand upright with your body in between the hammock, hips firmly held on to the sides of the hammock. Cross your right arms in front of the hammock and grip the left sling and left hand behind the hammock and grip the right sling, gently lean your hip backwards and release of the hammock.
- With right foot still stepping on the hammock, release left leg backwards and cross the slings locking the right foot and simultaneously step the left leg in between the gap to the front and again securing the sides of the hip on the slings. (Note: Shoulders should be behind the hammock for security.)
- When you are stable and no longer swaying, bring one arm at a time in between the hammock to the front, gripping the sling from the outside in with thumb facing downwards. Firmly grip on to the sling and gently lower the hips forward and towards the floor until the entire leg is parallel with the floor while extending the arms upwards and slightly backwards. (Note: Always align your ears to be next to the upper arms.)
- To recover, bend both arms and pull yourself gently up in between the hammock and release as per reverse process.
- Opens the frontal region of the body to ease breathing.
- Strengthens the entire leg especially the back and front thighs and the calves.
- Improves arms strength and back flexibility.
- Improves body coordination.
Aerial Cobra Variation Pose
- Starting from the inverted split as in the previous pose, lock your knees on the hammock sling front and hold on to the hammock with both hands above the locked knees.
- On hand at a time, adjust your grip at least half an arm length higher and pull yourself up at the same time opening up into a split and adjust the slings to the middle of the thighs. (Note: Body should always be behind the hammock for security.)
- Gently pull yourself higher and rotate both legs towards the floor, sliding the hammock sling a little closer to the top of the thighs. Grip both hands firmly on the hammock with thumbs facing downwards and both elbows in between the hammock. Gently slide your upper body in between the hammock and glide forward, lifting legs up to be parallel with the floor and extending arms upwards. You may bend both legs to further strengthen the thigh and leg muscles.
- To recover, reverse the sequence slowly to allow muscle recovery.
- Improves flexibility of the back and shoulders.
- Improves coordination.
- Strengthens the entire core region.
- Strengthens the entire thighs and lower legs with the variation.
- Kneel down right below the rigging point and grip the hammock with both hands with a grip lock. (Grip lock: with hammock in front, bring both hands from outside to the front of the hammock and grip from in between the hammock with palms facing front and thumbs facing upwards.)
- Close forearms together with elbows bend, slowly lowering the hips forward towards the floor. Resting the front thighs and the hips on the floor, slowly extend and straighten the arms over head, keep the ears in line with the upper arms. Bend one leg at a time to further strengthen the thighs and calves muscles. Deepen the pose by easy breathing.
- To recover, close both wrist and forearm in front of you and lift the hips and thighs off the floor into kneel down position. Surrender into child’s pose as a counter pose.
- Improves flexibility of the hips and entire back.
- Stretches the muscles on the entire back and frontal body.
- Chest and shoulder opening to promote easy breathing.
- Strengthens the thighs and leg muscles.
Pregnancy, glaucoma, recent surgery (esp. shoulder, eyes, back, hips, hands or wrist), heart disease, very high or low blood pressure, easy onset vertigo, osteoporosis / bone weakness, recent head injury, cerebral sclerosis, propensity for fainting, carpal tunnel syndrome, severe arthritis, sinusitis or head cold, hiatal hernia, disc herniation or acute discogenic disease, recent stroke, artificial hips, radiculitis (inflammation of nerve root in spine), severe muscle spasms, botox injections (within 6 hours).
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 email@example.com.