When To Avoid Aerial Yoga
Are you looking to find out about the aerial yoga contraindications? Great as that is what this page is all about.
We are not doctors so please always check with a Doctor if you are not 100% fit and healthy.
Aerial yoga can be exciting and whilst it has many benefits such as strengthens and stimulates the circulatory system, boosts the immune system, nourishes the organs and glands above the heart and generally gives your vital organs a break by reversing the effects of gravity but there are a number of health issues that mean you should not participate.
Below we take a look at the contraindications of aerial yoga – ie when you should NOT take part in a class!
Aerial Yoga Contraindications
An aerial yoga contraindication is a specific situation where aerial yoga is NOT advised, because it could jeopardize one’s health. Inversions and therefore aerial yoga is deemed unsafe for people with certain conditions. This is because going upside-down increases blood pressure and decreases your heart rate. It also puts significant pressure on your eyeballs.
You should avoid aerial yoga if you have any of the following conditions you , including but not limited to:
- bone and joint disorders, such as osteoporosis, herniated disk, fractures, carpal tunnel syndrome, severe arthritis or spinal injuries
- cardiovascular disorders, such as very high or low blood pressure, stroke, or heart disease
- diseases or infections, such as conjunctivitis (pink eye), ear infections, glaucoma, vertigo/labrythitus or cerebral sclerosis
- Recent Back or Shoulder Surgery
- Recent Eye Surgery
- Botox within 48 hours
If you suffer from any of the below it would be best to check with a Doctor before you take part:
- retinal detachment
- use of blood clotting medications
- Shoulder/Rotator Cuff injuries
- Wrist Injuries
- Chronic Back Issues – bulging/herniated/slipped discs
Those with back and shoulder injuries should take time to build upper body and core strength to avoid re-injury.
If you are unsure you should check with your doctor.
Menstruation and aerial yoga
Some recommend that women should refrain from inverting during a period. When searching the internet it appears that opinions are divided. However what is right for one women might not be correct for another. If you suffer for low energy at this time perhaps talking some caution with high energy or high strength moves would be wise. Yogis may wish to stay in a specific pose or inversion for a shorter length of time than normal.
How Long to Hang Upside Down?
Whilst not a contraindication it might be worth noting how long you can hang upside down for. It can take time to adjust to inverting. It would be best to start off with a short length of time such as 20-30 seconds and then building up slowly. This will reduce side effects such as getting dizzy or muscle strain.
Whilst there has been no specific research that we can find – the maximum suggested is 3-4 minutes. Depending on your health and energy levels on any particular day may determine how long you hold a posture for.
Is Aerial Yoga Dangerous?
With so many aerial yoga contraindications, you have to ask if practising aerial yoga is safe?
Aerial Yoga is potentially dangerous as you will at times be upside down with your weight fully supported in the fabric. The risks involved are overuse injuries of shoulders and back, pulled muscles, bruises, fabric burns, and dizziness/nausea when hanging upside down.
There is a chance of blood pooling in the head if you hang for an excessive amount of time.
If there are no aerial yoga contraindications – then take a look at our aerial yoga hub – find online lessons, frames, hammocks and more.
Sophie Green has been pole dancing and aerial arts at home and in studios around the world for over 13 years. She’s taken a number of instructor courses in pole and aerial. Plus attended a course on rigging. She takes part in lots of exercise.