How’d you like a cool workout without the effects of gravity on your bones and muscles? In this article, we explore yoga in the pool.
Wouldn’t it be nice to float into a yoga position gracefully and easily? If doing yoga without sweating and jittery muscles sounds appealing to you, then water yoga is perfect.
Doing yoga in the water is helpful because not only do you benefit from the water’s natural buoyancy, the water is also great for relieving any joint, bone and muscle stress.
If you’ve ever tried yoga on land, you’ll find that most of your weight-bearing issues are relieved when you do yoga in the water. The buoyancy of the water serves its purpose and helps you balance and stay on your feet.
Let’s look at some yoga exercises.
#1: Big Toe Pose
- Start out with one or two foam noodles or the side of the pool. Stand straight with one arm extended to the side holding a noodle or the wall.
- Bend your outer leg and bring the knee to the chest.
- Grab your big toe or outer edge of your foot and straighten the leg as much as possible. Try to keep your back straight.
- Slowly move your leg to the side, hips forwards and back straight. The water should support your balance.
- Let go of the noodle or wall. Stand tall and balance.
- Repeat on other side.
#2: Boat Pose
- Use two noodles and place each lengthwise on your left and right side.
- Grab each noodle with your hands and press down into the water.
- As the noodles go down, engage your core muscles and let your legs float in front of you.
- Hold and breathe.
- Let water supports your legs while your core enables you to stay in position.
#3: Half Moon Pose
- Begin with one or two noodles or the side of the pool.
- Stand straight with your left arm extended holding the noodle or the wall so it is right in front of you.
- Put your right hand on your right hip.
- Hinge forward from the hips and raise your right leg behind you with a flexed foot.
- Keep both legs straight.
- When your leg is parallel to the bottom of the pool (or your face is about to take a dive) open your hips to the right and raise your right arm to the sky.
- Repeat on the other side.
#4: Upward Facing Dog
- Again grab one or two foam noodles in both hands in front of you. Noodles should be horizontal.
- Stand up straight and roll the shoulders away from your ears.
- Slowly push the noodles away while arching the back and rolling over the top of the toes.
- Use your core to stay in place.
- Stand in the water.
- Put one foot on the inside of the opposite knee.
- Bring your hands together while holding the balanced leg position.
- Breathe deeply for five cycles and then return to standing position.
- Switch legs and repeat.
- Step forward in the pool into a lunge with both feet facing forward.
- Reach your fingers to the sky as you sink forward onto your front foot.
- Hold and return to standing position.
- Switch legs and repeat.
- Keep your feet parallel and flat on the pool bottom.
- Sit the hips down.
- Reach forward with you fingertips, keeping your spine straight.
- Hold the pose for 10 breaths and return to standing.
- You can hold onto the edge of the pool or a noodle for support.
Yoga has long been known for its ability to heal the body and the mind. Water therapy is a superior form of exercise for everyone, but especially people with arthritis, sore muscles and those recovering from injury.
When the two, water and yoga, are combined, you’ll enjoy an invigorating, stress-free workout!