Antigravity: the functioning of this gravity-challenging discipline

The main principles of yoga, pilates and aerial acrobatics merge together in antigravity, a suspension practice that harmonizes body and mind, offering a complete experience of balance and overall psychophysical well-being.

Discovering a new perception of body, getting rid of the weight of gravity, finding again an authentic feeling of balance and lightness: this is the essence of antigravity training, a discipline combining the principles of yoga, pilates and aerial acrobatics in a suspension practice that deeply engages both body and mind. Supported by a stretchy fabric hammock secured to the ceiling, practitioners learn how to perform fluid movements, stretches and inverted postures to promote muscle strengthening, spinal decompression and a profound sense of physical and mental freedom.

Created in the 1990s by American choreographer and performer Christopher Harrison, the AntiGravity® Fitness method arose from the wish to combine art, movement and well-being in one single experience. Checking the beneficial effects of suspension on body, Harrison developed a training method that enabled participants to work safely, leveraging gravity as an ally to improve strength, flexibility and posture. From this vision, the practice has evolved and it is now widespread throughout the world, with variations like antigravity yoga, which integrates the physical dimension with meditation and breathing.

More than a simple workout, antigravity is an invitation to rediscover lightness as a form of inner balance. Suspension mid-air becomes a powerful metaphor: letting go of control, trusting in movement, releasing tension. It’s a discipline that, while requiring commitment and concentration, it restores energy, clarity and a deep sense of well-being, hard to achieve with other methods concerning physical activity. It is no coincidence that Harrison defined this practice as an “upward journey” – a path in which body elevates and mind frees itself, shaping a state of complete well-being that combines strength, flexibility and awareness.

How to perform antigravity?

The philosophy behind the antigravity method is based on three key principles: lightness, balance and awareness. The concept revolves around allowing the body to move without constraints, rediscovering the natural extension of spine and the alignment between breath and movement. Suspension thus becomes a true transformational means: by removing pressure from the ground, the body experiences a sense of freedom to facilitate concentration, trust and inner connection.

The practice of antigravity is carried out with the aid of a hanging hammock, made of elastic yet resistant fabric, secured to the ceiling with hooks and carabiners. The hammock supports the body and allows diverse positions, both static and dynamic, that combine stretching, strengthening and relaxation exercises. Depending on the level of experience, instructors propose different ranges of sequences in terms of physical challenge, including inversions, controlled oscillations, traction or decompression movements of the spine.

An antigravity session typically begins with a centering and warm-up phase, on which you become aware of your own body and breathing, learning to distribute weight and perceive the hammock as a true body extension. It goes on performing dynamic exercises and postures, including twists, swings and deep stretching movements. During inversions, the head is positioned below the chest line, a posture that promotes spinal decompression, improves blood circulation and gives an immediate feeling of lightness and mental clarity.

The final phase, known as “cocoon”, is dedicated to deep relaxation. The body completely envelopes in the hammock, which becomes a sort of mid-air nest: the light dims, the music slows, breathing becomes the only rhythm to follow. It is a moment of deep introspection, calm, connection with oneself, a phase on which mind regenerates and body integrates the benefits of the entire experience.

Antigravity yoga: a discipline between lightness and awareness

One of the most well-known and popular variations of this discipline is antigravity yoga, a practice that integrates the principles of traditional yoga with aerial suspension techniques. This form of training turns the hammock into an extension of the classic mat, a means that amplifies the effects of usual poses and allows to perform inversions more safely and comfortably.

While antigravity fitness is more dynamic and aims at strengthening and toning muscles by the practice of suspension exercises, antigravity yoga focuses on inner listening, harmonious breathing and the release of psychophysical tension. If the former focuses on training and functional aspects, the latter then emphasizes a meditative and therapeutic side, fostering calm and awareness. The absence of touch with the ground allows the body to move like in a triple dimension, stimulating at the same time balance, coordination and awareness of your own body’s movements within space.

During an antigravity yoga session, the performance pace is slow and motion accompanies breathing. Stabilizing muscles continuously activate to maintain control, while body weight is evenly distributed, reducing strain and promoting deep yet gentle workout. The spine stretches, joints free themselves from compression and tension, mind gradually enters a state of profound relaxation.

The most obvious difference from traditional antigravity training is therefore the purpose: in the fitness method, the goal is to improve strength, endurance and muscle tone through an energetic and dynamic practice; while in antigravity yoga, instead, movement becomes a language of introspection, a means to release emotional obstacles, set mind in a calm status, reconnect with one’s own breath. Also, the sensation of being supported, like cradled mid-air, acts on the parasympathetic nervous system to induce inner calm and reduce stress.

The benefits of antigravity training for both body and mind

Antigravity is a discipline that works in synergy on body and mind, for a complete wellness experience where physical balance immediately and equally translates to emotional and mental balance as well. Thanks to aerial suspension, every movement becomes more fluid and free, body regains natural elasticity, and mind learns to slow down, breathe and let go.

The absence of ground pressure reduces joint impact and allows muscles to stretch more effectively, facilitating natural spine decompression. This state, like getting rid of a burden, promotes vertebrae relaxation, improves posture, relieves chronic pain related to neck or lower back tension. Furthermore, suspension training requires constant engagement of core muscles, hence all the muscle groups supporting the trunk, and stabilize the body’s structure. This training results in a more balanced, deep and harmonious strengthening, which increases power, endurance and control, without excessively overloading your body.

Another benefit refers to improving blood and lymphatic circulation: continuous alternation of inversions and oscillating movements indeed promotes venous return, oxygenates tissues and stimulates cellular metabolism. This helps reduce the sensations of heaviness in lower limbs, giving body a sense of lightness felt immediately right after the session. Inversions, made more accessible and safe by the hammock, therefore represent probably the most effective aspect of this practice: they lengthen spine, improve joint mobility, increase blood flow up to the brain, with beneficial effects on concentration, memory and mental clarity.

Breathing also plays a key role in enhancing the physical benefits of antigravity training. Each movement is accompanied by conscious and controlled breathing, which guides the practice of every pose and helps maintain the connection between motion and mind. The deep tissue oxygenation promotes the release of endorphins too, or the so-called “feel-good hormones”, that improve mood and also increase energy and vitality.

On a mental and emotional level, antigravity is an experience of relaxation and awareness rarely found in other forms of training with the same effects. The sensation of suspension, combined with the safety of the hammock, generates an immediate response from the parasympathetic nervous system that promote calm and concentration. The body, freed from the weight and the limitations of gravity, thus sends a message of lightness and freedom to brain, triggering a chain of positive psychological effects overall your body.

Many practitioners describe this feeling as a return to childhood, when movement was playful, curious and fearless. The experience of “letting go” – a key concept in antigravity – becomes a metaphor for trust, acceptance, relinquishing control, an aid in releasing emotional tension and mental rigidity, instead fostering greater focus on oneself and a more stable sense of presence everyday.

Finally, regular practice helps reduce stress and anxiety levels, improves sleep quality, and also promotes a more receptive and quiet state of mind. Accustomed to dominating body just with rational thought, antigravity gradually teaches how to rely on sensations to develop a more intuitive and authentic form of listening. Suspended movement thus becomes a form of “meditation in action”, in which body and breath combine harmoniously to profoundly regenerate the nervous system.

Who is antigravity yoga recommended for?

Antigravity is an extremely versatile and inclusive discipline, suitable for people of all ages and fitness levels. Thanks to the ability to modulate the intensity of the practice and adapt each movement to specific individual needs, the training can be customized for beginners and more experienced performers. The aerial suspension reduces the impact on joints and allows safe and effective training sessions, making antigravity a good activity for those who want to approach a complete workout gradually or recovering from periods of sedentary lifestyle.

It is particularly suitable for who wants to improve posture, strengthen core muscles and increase overall flexibility. People who spend long hours sitting for work or who suffer from neck or lower back pain can greatly benefit from the natural spine decompression and the controlled stretching that characterizes this discipline. Likewise, athletes can use antigravity training as a complement to their usual workouts, in order to improve balance, coordination and body awareness.

Experiencing suspended inversions, guided by an expert instructor, also offers a progressive and safe approach to motion that would normally require high levels of strength and control, but which thanks to the support of the hammock becomes accessible and enjoyable for all. However, as with any physical activity, it is key to consult a doctor or qualified professional in case of particular personal conditions, such as high blood pressure, dizziness, glaucoma or severe back and spinal issues, to ensure a personalized and risk-free approach to training.

Antigravity and reformer pilates classes at Forte Village Resort

Training with the antigravity method or trying a reformer pilates class just next to the crystal-clear sea of South Sardinia is more than a simple workout, it’s an experience of full harmony between body, mind and nature. In the heart of Santa Margherita di Pula, where the scents of the sea, myrtle and juniper combine together, Forte Village Resort stands as a sanctuary of modern wellness, a place where lightness of motion meets the elegance of comfort, and the pursuit of balance becomes a refined art.

At the renowned Acquaforte Thalasso & Spa, each class becomes a ritual of regeneration. Antigravity, with aerial suspension, frees the body from the weight of gravity and promotes a feeling of extreme lightness, while Reformer Pilates strengthens and lengthens muscles with fluid and precise moves, improving posture and refining body awareness. Both disciplines, performed with the guidance of expert instructors, allow to reach a new level of physical awareness while restoring balance, flexibility and strength in a wonderful setting.

Forte Village, acknowledged for over twenty consecutive years at the World Travel Awards as the “World’s Leading Resort”, thus is much more than a luxury destination: it’s an ecosystem dedicated to well-being for mind and body, where nature, thalassotherapy and a wide range of holistic practices intertwine in harmony. The resort welcomes guests in its Mediterranean gardens, salt water pools and regeneration programs, also offering a wide selection of high-fashion boutiques and sardinian artisan workshops, along with starred gourmet restaurants and over twenty top-class sports academies, dedicated to teaching as many disciplines as swimming, padel, fencing and tennis.

For further information about Forte Village Resort and to make your reservation, please call to the number +390709218818 or send an email to holiday@fortevillage.com.

Do you want to discover the benefits of antigravity training and experience a dreamlike holiday in a true paradise? Discover Forte Village Resort in Sardinia