Poolside Yoga:

 

Swimmers, whether they are competing at an amateur level, or for the Olympics, are always looking for ways to gain an advantage over their opponents. That’s why so many are now turning to yoga to help complement their training in the pool, and on the land. Yoga has become a way to help aid swimmers with faster recovery times from delayed onset muscle stiffness to injury prevention. The key to recovering from their workouts and preventing injuries is utilising proper alignment in the pool, having a strong core for balance, and using a deep, mental focus to master the “In the zone” moment. This is where yoga comes into play. Yoga will help all of these aspects.

 

While there are many yoga poses that are perfect poolside, the Sun Salutation (Surya Namaskara A & B) is one that targets all parts of the body.  It is a flowing sequence of 12 positions. Each time you flow through this sequence, synchronize your breath with the movements of your body.

 

If you can aim to practice 5 of each of these sequences every day, you will find your flexibility greatly improved in a short time!

Surya Namaskara A

1. To begin, stand in Mountain Pose with your weight distributed evenly over both feet. Find your center as you establish a slow, steady rhythm of breathing.

 

2. Next, inhale and stretch your arms out to the side and overhead into an Upward Salute. Reaching upwards.

 

3. As you exhale, hollow out your belly and fold into Standing Forward.  You are now connecting down into the earth – so keep your legs firmly engaged.

 

4. Inhale and lengthen your spine forward into a Half Standing Forward Bend.  In this pose, you look upwards, the spine is extended, and fingertips stay on the floor or rise to the shins.

 

5. Exhale and step or lightly hop your feet back behind you into a plank pose. Hands should be flat on the floor, shoulder-distance apart, and feet should be at hip distance. Take a full breath in and lengthen through the spine.

 

6. Exhale and lower into Four Limbed Staff Pose making sure to keep your legs straight while pushing back into your heels or bringing your knees to the floor.

 

7. Inhale and curve your back, pushing your chest forward into Upward Facing Dog. Bring your shoulders back and open your collarbones while engaging your legs but relaxing your gluteal muscles. Legs should be off the floor.

 

8. Exhale and roll over the toes, transitioning into Downward Facing Dog Pose.   Remain here for five breaths.

 

9. On your fifth exhale, bend your knees and look between your hands. Then inhale and step or lightly hop your feet between your hands, returning to Half Standing Forward Bend.

 

10. Exhale back to Standing Forward and relax into the fold.

 

11. Inhale, reaching your arms out wide to your sides and coming to stand through a flat back, reaching your arms overhead into the Upward Salute.

 

12. Exhale and return to Mountain Pose – where you began. Before repeating the series pause here log enough for a few breaths as you feel the movement of energy through your body.

Surya Namaskara B

1. To begin, stand in Mountain Pose with your weight distributed evenly over both feet. Find your center as you establish a slow, steady rhythm of breathing.

 

2. Next, inhale and stretch your arms out to the side and overhead into an Upward Salute. Reaching upwards.

 

3. As you exhale, hollow out your belly and fold into Standing Forward.  You are now connecting down into the earth – so keep your legs firmly engaged.

 

4. Inhale and lengthen your spine forward into a Half Standing Forward Bend.  In this pose, you look upwards, the spine is extended, and fingertips stay on the floor or rise to the shins.

 

5. Exhale and step or lightly hop your feet back behind you into a plank pose. Hands should be flat on the floor, shoulder-distance apart, and feet should be at hip distance. Take a full breath in and lengthen through the spine.

 

6. Exhale and lower into a low plank (Chaturanga) making sure to keep your legs straight while pushing back into your heels or bringing your knees to the floor.

 

7. Inhale and curve your back, pushing your chest forward into Upward Facing Dog. Bring your shoulders back and open your collarbones while engaging your legs but relaxing your gluteal muscles. Legs should be off the floor.

 

8. Exhale and roll over the toes, transitioning into Downward Facing Dog Pose.

 

9. Inhale as you step your right foot between your hands bending your front knee while keeping your back leg straight. Raise your arms straight overhead and gaze upwards.

 

10. Exhale as you bring your hands back down to the mat and step your right foot back into Plank Pose. Continue exhaling as you lower your body into low-plank (Chaturanga) once again. Keep your elbows tucked in toward your sides. If needed, come to your knees for Half Chaturanga. Otherwise, keep your legs straight and reach back through your heels.

 

11. Inhale and curve your back, pushing your chest forward into Upward Facing Dog again. Bring your shoulders back and open your collarbones while engaging your legs but relaxing your gluteal muscles. Legs should be off the floor.

 

12. Exhale and roll over the toes, transitioning back into Downward Facing Dog Pose.

 

13. Inhale as you step your left foot between your hands bending your left knee while keeping your back (right) leg straight. Raise your arms straight overhead and gaze upwards.

 

14. Exhale as you bring your hands back down to the mat and step your left foot back into Plank Pose. Continue exhaling as you lower your body into low-plank (Chaturanga) once again. Keep your elbows tucked in toward your sides. If needed, come to your knees for Half Chaturanga. Otherwise, keep your legs straight and reach back through your heels.

 

15. Inhale and curve your back, pushing your chest forward into Upward Facing Dog again. Bring your shoulders back and open your collarbones while engaging your legs but relaxing your gluteal muscles. Legs should be off the floor.

 

16. Exhale and roll over the toes, transitioning into Downward Facing Dog Pose.   Remain here for five breaths.

 

17. On your fifth exhale, bend your knees and look between your hands. Then inhale and step or lightly hop your feet between your hands, returning to Half Standing Forward Bend.

 

18. Exhale back to Standing Forward and relax into the fold.

 

19. Inhale, reaching your arms out wide to your sides and coming to stand through a flat back, reaching your arms overhead into the Upward Salute.

 

20. Exhale and return to Mountain Pose – where you began. Before repeating the series pause here log enough for a few breaths as you feel the movement of energy through your body.