Yoga—on wet or dry land—tones muscles, improves bone density and relieves stress and symptoms of depression while lowering your heart rate and blood pressure. Adding water to your practice relaxes your muscles, supports your joints, protects from the impact of a potential fall and alleviates any fear you may have of taking a tumble.
Performing poses in the ocean or any body of water with current provides the added benefit of requiring your core muscles to engage and the water provides uniform resistance.
Warming Up
To start, just breathe. Sounds simple, right? Yoga breathing, also known as pranayama in Sanskrit, is performed completely through the nose. Yoga breathing brings fresh oxygen to your muscles, blood and organs. It also improves concentration and focus. Stand up tall and put your shoulders back. Inhale through your nose, fill your belly with air and then your chest. Exhale through your nose, allowing your chest to collapse and then the belly. Take six complete breaths before beginning your practice.
It’s time to get moving. Spend 10 minutes warming up your body by swimming laps or running in the water. Warming all the muscles of the body properly before moving into the yoga postures helps prevent injury. If you have any injuries or health concerns please consult your doctor before starting your yoga practice.
Standing Bow
Benefits: Standing Bow requires patience, determination and concentration. The pose also opens your shoulders and strengthens the muscles of your legs.
Hold on to the edge of the pool with your left hand. With your right foot, take a 2 ft. step straight back. Keep a tiny bend in your left knee to protect the joint. Bend your right knee, and grab your foot with your right hand at the instep or arch. The inner crease of your elbow points away from your body. Take a deep breath in and kick into the right hand with your foot. Slowly feel your back arch. Track the right knee straight back. Be careful not to over arch your back. Lift your heart and open your chest. Allow the water to support your effort. Gaze upward. For an added challenge, lift your left arm straight out in front, reaching for the sky. Notice your balance and slowly release. Hold for no longer than 15 seconds at a time and repeat three times on each side.
Warrior III
Benefits: Warrior III is an excellent way to strengthen your legs, ankles, shoulders and back. The pose will help tone your entire body and improve your posture. Standing proud in your Warrior III pose invigorates and energizes the mind and the body.
In waist-deep water, come to the edge of the pool. Hold on to the edge with both hands and step away as far as you can while maintaining a firm grip on the edge. (If this is too much for the arms or shoulders, step a little closer to the edge and rest forearms and head on the edge of the pool.) Engage your abdominals by hugging your belly button towards your spine. Press your shoulder blades towards your tailbone and away from your ears. Lift your right leg back until it is level with your arms. Slightly bend the standing leg. If this is too much, lift the leg within your range of motion. Never move to a point of pain. Keep hips and shoulders square and pointed down towards the ground. Flex toes towards the earth and become as long as possible from fingers to the heel of your foot. Feel the strength of your warrior. Slowly release the right leg back down to the ground, standing tall once more. Repeat on both sides, three times. Options: Challenge your balance and step away from the edge of the pool. What’s the worst that can happen, a little extra washing of the face?
Chair Pose
Benefits: Strengthens your core and tones your thighs.
In waist-deep water, plant your feet hip-width apart. Bring your arms out in front, level with your shoulders. Roll the shoulders back and down. Engage your core by pulling your belly button towards your spine and up towards your head. At the same time press your ribs back and down towards your tailbone. Sit your hips back and keep your spine nice and straight. At the deepest expression, thighs are parallel with the earth. Engage your legs. Hold for 15 seconds. Press firmly into your feet to straighten your legs and stand up nice and tall. Repeat six times.
Modify: Hold on to the edge of the pool for added stability. If this is too much for your shoulders, arms can be in prayer pose with your palms together at your chest. To deepen, come up high onto your toes.
Crescent Lunge
Benefits: This pose helps to relieve sciatica while toning legs, abdominals and buttocks. It improves balance and coordination.
Begin with feet together, standing tall in waist-deep water. Take a big step forward with the right foot (approximately three feet). Bend the right knee until it is directly over the right ankle. Do not allow the knee to go past the ankle. Hips are in line with one another and your shoulders are directly over your hips. Hug the legs towards one another without moving them. Engage your core. Press your left heel back, growing stronger and more stable in your back leg. Sweep arms high overhead, palms facing, and relax your shoulders. Lengthen tailbone to the ground, creating a long straight spine. Be mindful not to over arch your back. Hold for no more than 15 seconds and then repeat on the other leg. Complete three sets of crescent lunge.
Modify: Hold on to the edge of the pool for stability. If crescent lunge is too much for your shoulders, bring your hands to prayer pose with palms touching in front of your chest.
Tree
Benefits: This pose improves your focus and balance, strengthens ankles, calves, thighs and core.
In chest deep water, place your hands on your hips and bend your right knee. Engage your core by hugging belly button to spine and up towards your head. The ribs press back and downw the spine. Keep a slight bend in the left knee. Bring your right thigh parallel with the earth. Rotate your right leg to the side, allowing the rotation to come from your hip rather than your knee. Place the sole of your right foot on your left ankle, calf or thigh. Avoid direct contact with your knee. Hug the hip of the standing leg in, engaging the muscles that surround the hip rather than sinking into the joint. Drop your tailbone towards the ground slightly. Feel the power of the foot pressing against the leg and the leg strongly pressing back. Stand up a little taller. Breathe in and out. Bring your hands to your heart or out in to the branches of your tree. Focus on one nonmoving point, or drishti. Wherever your expression takes you, embrace it. You are perfect, as is, in this moment. It’s ok to sway, trees do! Bring the hands back down; bring the right knee to center and release. Repeat this pose on both sides three times, holding for no more than 10 seconds on each side.
Savasana (shah-VAHS-anna)
If you could have dessert at the end of your practice, it would come in the form of Savasana! Savasana or deep relaxation can be practiced while floating in the water with your arms holding on the edge of the pool or on a raft in calm water. Either way, the purpose is to relax! Let your worries melt away as you soak in (pun intended) all the benefits of your yoga practice. Restore, rejuvenate, and revive by closing your eyes and focusing on your breathing. With each breath, become a bit more relaxed. Let the tension melt away. Enjoy this moment of peace, joy and contentment.
Namaste!
photos by Brian M. Freer
