Antigravity: how to train in a hammock and why inverted poses are useful

What is anti-gravity?

Antigravity is a relatively new fitness program that combines yoga, Pilates, ballet barre exercises and elements of acrobatic gymnastics. Unlike classical trends, she uses hanging equipment (silk hammocks), which is why she is often called yoga or fitness in a hammock. The use of such devices allows you to perform various asanas that are not available in ordinary yoga, as well as to facilitate or, conversely, complicate ordinary asanas.

Who invented it?

The creator of this movement is Christopher Harrison, Broadway dancer, choreographer, acrobat, who has been doing yoga all his life. Gymnasts often work on a canvas with one end fixed to the ceiling. Harrison, on the other hand, decided to fix the second end of the canvas, having received a hammock on which one can successfully practice both classical yoga asanas and specific positions that consist of ordinary asanas and elements of aerial gymnastics.

What is special?

Anti-gravity classes will not only normalize blood circulation, improve posture, develop flexibility and muscle endurance, but also diversify your workouts. You learn to relax, focus on your body and your sensations, and control your breathing. The main difference between training in the air on hammocks is inverted body positions. This is the only fitness program to include a decompression flip. Today in the arsenal of anti-gravity, there are about 3,000 different poses.

What is a decompression flip?

This exercise is the hallmark of antigravity. It can be done even in the first lesson. A decompression flip is a hanging on a hammock upside down, which allows you to stretch the spine without stressing the joints and muscles, and even increase your height by 0.6 cm.

Why are inverted poses useful?

Inverted postures have a special effect on the human body: in the upside-down position, the internal organs "rest" from the constant influence of the force of gravity.

They increase the blood supply to the head, improve the functioning of the brain and cleanse its blood vessels, which improves mental activity, the development of coordination, balance and improves tone. Improving scalp nutrition also stimulates hair growth.
By increasing the nutrition of the pituitary gland, inverted postures stimulate the endocrine system of the body, normalize metabolism and hormonal levels.
Oxygen-enriched blood is supplied to the lower and upper extremities. As a result, the legs and arms have a good rest, they stop getting tired, edema disappears, numbness, cramps, cold fingers syndrome and other problems associated with disturbed blood supply to the extremities disappear.
There is an outflow of blood and improved blood supply to the liver, which contributes to its purification. A similar effect is exerted on the intestines, kidneys and the reproductive system: blood stagnation is eliminated, blood supply and nutrition are improved, and toxins are removed.
Thanks to smooth traction efforts, the hydration of the intervertebral discs improves, tension in the lower back, stoop and stiffness in the cervical spine go away.

Is training in a hammock dangerous?

Hammocks are made of high-strength materials and can withstand a weight 3-4 times that of a large person. It is very difficult to fall out of it with strict observance of the instructor's recommendations. There is a moderate load on the spine, ligaments and joints.

What are the contraindications?

Pregnancy, some injuries and diseases of the musculoskeletal system, postoperative period, glaucoma, hypertension, hernia.

How are the lessons going?

First of all, it is necessary to prepare a hammock for the parameters of the practitioner. Like any sports workout, anti-gravity begins with warming up the muscles and joints, and only then you work out with a hammock. First, simple elements are performed with support on one or two legs. As you progress, you begin to master more challenging positions and dynamic hammock exercises. At the end of the workout, attention is paid to relaxing and stabilizing breathing. Classes usually last about 75 minutes.

What to wear for training?

Clothing that is close to the body, but does not hinder movement. A sports elastic top made of non-slip fabric is suitable, the same leggings, a headband and gloves may be needed. It is better to take off the jewelry. No shoes required for practice. If you do not want to practice barefoot, you can wear special yoga socks with open toes and heel.