{"id":506,"date":"2022-08-12T14:03:55","date_gmt":"2022-08-12T14:03:55","guid":{"rendered":"https:\/\/sportano.ro\/blog\/yoga-aeriana-ce-este-ce-beneficii-ofera-un-ghid-cuprinzator-pentru-yoga-aeriana\/"},"modified":"2025-07-22T12:30:08","modified_gmt":"2025-07-22T12:30:08","slug":"yoga-aeriana-ce-este-ce-beneficii-ofera-un-ghid-cuprinzator-pentru-yoga-aeriana","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/yoga-aeriana-ce-este-ce-beneficii-ofera-un-ghid-cuprinzator-pentru-yoga-aeriana\/","title":{"rendered":"Yoga aerian\u0103: ce este? Ce beneficii ofer\u0103? Un ghid cuprinz\u0103tor pentru yoga aerian\u0103"},"content":{"rendered":"

Asane executate \u00eentr-o pra\u0219tie special\u0103 <\/strong>suspendat\u0103 de <\/strong>tavan – aceasta este yoga aerian\u0103 pe scurt. Ce este yoga aerian\u0103, de ce merit\u0103 s\u0103 \u00eencerca\u021bi acest tip de activitate fizic\u0103 \u0219i care sunt beneficiile practic\u0103rii ei \u00een mod regulat?<\/strong><\/p>\n

Yoga aerian\u0103: ce fel de yoga este?<\/h2>\n

Yoga aerian\u0103, cunoscut\u0103 \u0219i sub numele de fly yoga<\/strong>, air yoga <\/strong>sau yoga \u00een aer, a <\/strong>fost dezvoltat\u0103 de dansatoarea \u0219i acrobata Michelle Dortignac, care era fascinat\u0103 de mult timp de cultura indian\u0103 \u0219i de yoga. \u00cen 2006, a fondat centrul Unnata Aerial Yoga din New York, unde a \u00eenceput s\u0103 practice disciplina atotcuprinz\u0103toare pe care <\/strong>a dezvoltat-o, practicat\u0103 \u00een hamace moi din \u021bes\u0103tur\u0103 (cunoscute mai degrab\u0103 sub numele de pra\u0219tie) suspendate de tavan<\/strong>. Yoga aerian\u0103 combin\u0103 yoga tradi\u021bional\u0103 cu acroba\u021bia <\/strong>\u0219i se inspir\u0103, de asemenea, din Pilates \u0219i dans<\/strong>. Deoarece corpul este suspendat la c\u00e2\u021biva centimetri deasupra solului, este mai u\u0219or s\u0103 te relaxezi \u0219i, astfel, este posibil s\u0103 execu\u021bi majoritatea asanelor care sunt destul de dificile atunci c\u00e2nd sunt practicate pe o saltea. Dup\u0103 cum subliniaz\u0103 \u00eens\u0103\u0219i creatoarea: „hamacul ofer\u0103 sprijin \u00een zonele cheie, permi\u021b\u00e2ndu-v\u0103 s\u0103 petrece\u021bi mai mult timp \u00eentr-o anumit\u0103 pozi\u021bie \u0219i s\u0103 ajusta\u021bi alinierea corect\u0103”.<\/p>\n

\"Persoane<\/p>\n

Cum practici yoga aerian\u0103? Cele mai populare pozi\u021bii<\/h2>\n

\u00cen cadrul cursurilor de hamac yoga, se execut\u0103 pozi\u021bii identice cu cele practicate \u00een yoga tradi\u021bional\u0103, <\/strong>fie c\u0103 sunt pe sol, \u00een aer sau \u00een echilibru \u00eentre cele dou\u0103. Toate tehnicile pe care le descoperi\u021bi \u00een timpul suspend\u0103rii pot fi utile pentru asanele de pe saltea \u0219i viceversa. Cu ajutorul slingului, pute\u021bi accelera sau \u00eembun\u0103t\u0103\u021bi practica obi\u0219nuit\u0103 \u0219i <\/strong>pute\u021bi descoperi asane avansate <\/strong>care sunt prea dificile sau imposibil de realizat pe ringul de dans cu nivelul de practic\u0103 pe care \u00eel ave\u021bi. Clasele de yoga aerian\u0103 sunt de natur\u0103 variat\u0103 <\/strong>– unele se vor concentra pe medita\u021bia lini\u0219tit\u0103, altele vor pune accentul pe \u00eent\u0103rirea \u0219i provocarea asanelor, iar \u00een timpul altora pe dezvoltarea celor mai importante abilit\u0103\u021bi, cum ar fi sta\u021biile \u00een m\u00e2ini sau flexiunile mai profunde ale spatelui. Gradul de dificultate al exerci\u021biilor depinde de nivelul de sofisticare al participan\u021bilor la curs.<\/p>\n

Slingul v\u0103 va ajuta s\u0103 v\u0103 prinde\u021bi echilibrul \u00een posturile \u00een m\u00e2ini <\/strong>(de exemplu, pozi\u021bia L, \u00een care picioarele sunt ag\u0103\u021bate \u00een \u021bes\u0103tur\u0103, handstand sau r\u0103zboinicul III), \u00een asanele din grupul de flexie \u00eenainte (de exemplu, <\/strong>c\u00e2inele cu capul \u00een jos sau sfoara \u00een picioare) sau s\u0103 v\u0103 echilibra\u021bi \u00een pozi\u021biile \u00een picioare (de exemplu, <\/strong>copacul sau semiluna). \u00cen cadrul yoga zbur\u0103toare, ve\u021bi executa posturi inversate, cum ar fi <\/strong>Sirsasana, pozi\u021bia porumbelului sau tranzi\u021bia de la pozi\u021bia broasc\u0103 inversat\u0103 la pozi\u021bia \u0219ez\u00e2nd \u00eentins, precum \u0219i <\/strong>exersarea modului \u00een care arat\u0103 pozi\u021bia floare de lotus \u00een <\/strong>suspensie.<\/p>\n

\"Sistemul<\/p>\n

La finalul cursului v\u0103 ve\u021bi relaxa \u00een pozi\u021bia <\/strong>savasana<\/strong>, o relaxare final\u0103 \u00een care v\u0103 ve\u021bi \u00eentinde \u00eentr-un hamac ca \u00eentr-un cocon (v\u0103 pute\u021bi sim\u021bi ca un copil).<\/p>\n

Beneficiile practic\u0103rii yoga \u00een aer<\/h2>\n

Un studiu din 2016 al Consiliului American pentru Exerci\u021biu (ACE) a constatat c\u0103 beneficiile particip\u0103rii la yoga aerian\u0103 sunt similare cu cele pe care le ob\u021bine\u021bi \u00een urma exerci\u021biilor aerobice de <\/strong>intensitate mic\u0103 p\u00e2n\u0103 la moderat\u0103 (de exemplu, <\/strong>mersul pe jos rapid, ciclismul de agrement). De ce merit\u0103 s\u0103 practica\u021bi fly yoga?<\/p>\n

    \n
  • relaxeaz\u0103 \u0219i lunge\u0219te coloana vertebral\u0103 (de exemplu, prin reducerea tensiunii din spa\u021biile intervertebrale);<\/li>\n
  • \u00eent\u0103re\u0219te mu\u0219chii posturali, influen\u021b\u00e2nd astfel postura corect\u0103;<\/li>\n
  • nu solicit\u0103 articula\u021biile \u0219i coloana vertebral\u0103;<\/li>\n
  • \u00cent\u0103re\u0219te rezisten\u021ba mu\u0219chilor \u0219i \u00eei face mai flexibili;<\/li>\n
  • face ca pielea s\u0103 fie mai ferm\u0103 \u0219i mai elastic\u0103, datorit\u0103 \u00eembun\u0103t\u0103\u021birii circula\u021biei sanguine \u0219i a fluxului limfatic;<\/li>\n
  • cre\u0219te con\u0219tientizarea corpului;<\/li>\n
  • \u00eembun\u0103t\u0103\u021be\u0219te echilibrul;<\/li>\n
  • cre\u0219te amplitudinea de mi\u0219care a articula\u021biilor;<\/li>\n
  • \u00eent\u00e2rzie procesul de \u00eemb\u0103tr\u00e2nire;<\/li>\n
  • reduce nivelul de stres cronic \u0219i de iritabilitate;<\/li>\n
  • reduce riscul de boli cardiovasculare;<\/li>\n
  • ajut\u0103 la reducerea gr\u0103simii corporale – \u00een timpul a 50 de minute de cursuri, pute\u021bi arde \u00een medie aproximativ 320 kcal (\u00een func\u021bie de parametrii individuali, cum ar fi v\u00e2rsta, greutatea \u0219i intensitatea exerci\u021biilor);<\/li>\n
  • scade tensiunea arterial\u0103, colesterolul \u0219i nivelul glicemiei;<\/li>\n
  • ajut\u0103 digestia (ajut\u0103 la combaterea constipa\u021biei, de exemplu);<\/li>\n
  • \u00eembun\u0103t\u0103\u021be\u0219te starea de bine \u0219i are un impact pozitiv asupra s\u0103n\u0103t\u0103\u021bii mintale;<\/li>\n
  • spore\u0219te \u00eencrederea \u00een sine.<\/li>\n<\/ul>\n

    \"O<\/p>\n

    Cum \u00eencepi s\u0103 practici yoga aerian\u0103? Sugestii \u0219i sfaturi<\/h2>\n

    Este o idee bun\u0103 s\u0103 \u00eencepe\u021bi s\u0103 practica\u021bi yoga aerian\u0103 \u00eentr-un studio profesionist, sub \u00eendrumarea unui instructor certificat.<\/strong> Dac\u0103 nu sunte\u021bi sigur c\u0103 aceast\u0103 metod\u0103 de yoga vi se potrive\u0219te, verifica\u021bi posibilitatea de a participa la o clas\u0103 de prob\u0103. Este o idee bun\u0103 s\u0103 v\u0103 familiariza\u021bi cu conceptele de baz\u0103 \u0219i denumirile asanelor, de exemplu, particip\u00e2nd de c\u00e2teva ori la un curs de yoga clasic\u0103 <\/strong>sau consult\u00e2nd informa\u021biile de pe site-urile dedicate.<\/p>\n

    Pentru a practica yoga aerian\u0103 ave\u021bi <\/strong>nevoie de o \u021binut\u0103 adecvat\u0103. Este indicat s\u0103 alege\u021bi un tricou cu m\u00e2neci cel pu\u021bin scurte \u0219i cu spatele mai lung, precum \u0219i jambiere lungi cu talie \u00eenalt\u0103 sau pantaloni 7\/8 care s\u0103 acopere genunchii. Lungimea potrivit\u0103 a hainelor va ajuta la protejarea, printre altele, a subsuorilor, a spatelui, a genunchilor \u0219i a p\u0103r\u021bii interioare a coapselor \u00eempotriva abraziunilor dureroase care pot fi cauzate de contactul pielii cu slingul \u00een timpul, de exemplu, al pozi\u021biei cu capul \u00een jos. Pute\u021bi achizi\u021biona cu succes \u00eembr\u0103c\u0103minte dedicat\u0103 yoga clasic\u0103. \u00cen timpul yoga zbur\u0103toare se practic\u0103 de obicei descul\u021b, dar se pot folosi \u0219i \u0219osete de yoga antiderapante<\/strong>.<\/p>\n

    \"Persoane<\/p>\n

    Scoate\u021bi-v\u0103 toate bijuteriile \u00eenainte de a \u00eencepe cursul, pentru a nu ag\u0103\u021ba accidental materialul \u0219i a nu provoca situa\u021bii periculoase care ar putea duce la r\u0103niri sau traumatisme. Dac\u0103 ave\u021bi p\u0103rul lung, fixa\u021bi-l cu o band\u0103 elastic\u0103.<\/p>\n

    De asemenea, merit\u0103 s\u0103 nu uita\u021bi s\u0103 nu m\u00e2nca\u021bi sau s\u0103 be\u021bi cu cel pu\u021bin dou\u0103 ore \u00eenainte de a \u00eencepe. \u00cen alimenta\u021bia ta, opteaz\u0103 pentru alimente proaspete, u\u0219oare, pe baz\u0103 de plante \u0219i s\u0103race \u00een gr\u0103simi, bogate \u00een fibre, care sunt sattvice (de la cuv\u00e2ntul sattvic, care \u00eenseamn\u0103 esen\u021b\u0103 pur\u0103), ceea ce \u00eenseamn\u0103 c\u0103 \u00ee\u021bi ofer\u0103 energia de care ai nevoie, men\u021bin\u00e2ndu-\u021bi \u00een <\/strong>acela\u0219i timp echilibrul organismului<\/strong>.<\/p>\n

    Dac\u0103 ave\u021bi dureri acute sau cronice, de exemplu la nivelul articula\u021biei um\u0103rului, \u00een timpul practic\u0103rii yoga aeriene, consulta\u021bi medicul dumneavoastr\u0103 pentru o participare ulterioar\u0103. Exist\u0103 c\u00e2teva contraindica\u021bii <\/strong>pentru practicarea yoga aerian\u0103: <\/strong>probleme oculare (glaucom), sarcin\u0103, discopatie, hipertensiune sau tensiune arterial\u0103 foarte sc\u0103zut\u0103, ame\u021beli, le\u0219inuri frecvente, boli de inim\u0103, osteoporoz\u0103, menstrua\u021bie sau interven\u021bii chirurgicale recente.<\/p>\n

    \n","protected":false},"excerpt":{"rendered":"

    Asane executate \u00eentr-o pra\u0219tie special\u0103 suspendat\u0103 de tavan – aceasta este yoga aerian\u0103 pe scurt. Ce este yoga aerian\u0103, de ce merit\u0103 s\u0103 \u00eencerca\u021bi acest tip de activitate fizic\u0103 \u0219i care sunt beneficiile practic\u0103rii ei \u00een mod regulat? Yoga aerian\u0103: ce fel de yoga este? Yoga aerian\u0103, cunoscut\u0103 \u0219i sub numele de fly yoga, air […]<\/p>\n","protected":false},"author":7,"featured_media":512,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-506","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-si-sala-de-sport"],"acf":[],"yoast_head":"\nYoga aerian\u0103: ce este? Ce beneficii ofer\u0103? Un ghid cuprinz\u0103tor pentru yoga aerian\u0103 - Blog Sportano.ro<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.ro\/blog\/yoga-aeriana-ce-este-ce-beneficii-ofera-un-ghid-cuprinzator-pentru-yoga-aeriana\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga aerian\u0103: ce este? Ce beneficii ofer\u0103? Un ghid cuprinz\u0103tor pentru yoga aerian\u0103 - Blog Sportano.ro\" \/>\n<meta property=\"og:description\" content=\"Asane executate \u00eentr-o pra\u0219tie special\u0103 suspendat\u0103 de tavan – aceasta este yoga aerian\u0103 pe scurt. Ce este yoga aerian\u0103, de ce merit\u0103 s\u0103 \u00eencerca\u021bi acest tip de activitate fizic\u0103 \u0219i care sunt beneficiile practic\u0103rii ei \u00een mod regulat? 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