Monkey in diapers with Low Hammock – exercise #150

Monkey in diapers with Low Hammock (exercise #150) SiRA Aerial Yoga or Fly Yoga.
Monkey in diapers with Low Hammock Aerial Yoga exercise is part of the hammock exercises in Aerial Yoga program.

Highlights:

• Sit in a low-to-the-ground hammock with the fabric spread wide underneath you
• Grab the sides of the hammock with both hands
• Slowly lean back, resting the shoulders on the mat
• Reach the legs up wide with knees slightly bent
• Wrap each leg around the straps of the hammock
• Release the arms to the ground
• Bend the knees with legs together and bring the legs between the straps
• Climb the hands up the hammock till upright sitting position
• Once upright, open the legs to stretch the inner thighs
• Stay in position for a few moments
• To release, bring the knees together
• Slowly release the back to the mat by climbing the hands down
• Wrap each leg around the straps of the hammock
• To exit, reach up with the hands and grab the straps of the hammock behind the knees
• Unwind the legs and use the arms to pull yourself back to a seated position

Benefits:
• Strengthens the arms and core
• Utilizes the strength of the legs
• Stretches the upper back, and inner thighs
• A fun, dynamic pose

Disclaimer: Please don’t try any Fly Yoga or Aerial Yoga exercises without understanding detailed instructions that can be found on our website. Please hold the hammock with both hands were appropriate and never release your hands if not feeling safely and not according to the instructions. You will be responsible that everybody in your class is doing it correctly and SiRA will not have any responsibility whatsoever.