Water Yoga in the Pool

What is Water Yoga? Regular yoga, without that pesky gravity! Familiar yoga poses or stances done in the shallow end of the pool.

Water’s natural buoyancy makes it easier to stretch into position, and reduces any risk of falling or twisted ankles.

Only standing poses are used for aqua yoga, you shouldn’t try underwater breath holding poses, which could be dangerous.

Here’s a collection of six water yoga poses you can do in the pool. Make it more fun by inviting friends and family!

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TREE: With one foot placed firmly on the inside of the opposite knee, bring your hands together, and hold balanced on one leg. Hold the pose while breathe deeply for 5 cycles, and then slowly return to a standing position. Switch legs and repeat. Can modify with hands above head.

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LUNGE: With rear foot turned sideways, and front foot pointed forward, move slowly into a lunge position, so your front thigh is parallel to the floor. Reach up and out with arms to stretch the spine. Breathe deeply 5 times, and return to a standing position. Switch legs and repeat.

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HAND TO TOE: Raise your foot and grab your toes, then extend your foot to the front, or out to one side. Try to keep the leg straight, while balancing on one foot. Hold the position for 5 deep breaths and return to a standing position. Switch legs and repeat. Can modify with bending head to foot.

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CHAIR: Keeping your feet parallel and flat on the floor, sit the hips down, and reach forward with your fingertips, keeping the spine straight. Hold the pose for 10 breaths and slowly return to a standing position. Beginners can start by holding onto the pool edge. Modify with more or less distance between the feet.

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WARRIOR:  A good pose for most major muscle groups, and is a low-difficulty pose. Step forward into a lunge, with both feet facing forward. Reach fingers to the sky as you sink forward onto your front foot. Hold for 5 breaths and return to a standing position. Switch legs and repeat. Can modify with arms kept parallel to floor.

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BIG STEP: Place your front foot above the water level or at the height that is comfortable for you. Turn your back foot sideways and lean back while keeping your arms straight. Sink slowly towards the wall and breathe 5 times deeply and return to a starting position. Switch legs and repeat. Modify with arms kept parallel to floor.

TIP: Pool noodles are great for support and balance, especially if you are new to yoga, but also help when learning advanced poses.

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COBRA:

In chest deep water, stand with your feet about 2 feet from the pool wall. Grab the coping stone and hold your forearms flat against the wall. Tilt your forehead backwards, touching the water while you arch your back, stretching your belly button towards the wall, without actually reaching it. Bring yourself up on your toes and breath deeply for 2-3 slow breaths. Slowly come out, to a standing position.

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BACKBEND:

This is a good counter move to the Cobra. In chest high water, stand with your back about 2-3 feet from the pool wall. Starting with your hands at your chest, inhale while arching backward, bringing your hands over the top, until you reach the wall. Hold the position for 2-3 breaths while you continue to push your belly button away from the wall, as though a string was pulling you. Slowly return to a starting, standing position.

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STORK:

In waist high water, bend your knee and lift your right leg until your thigh is parallel to the pool floor. Keeping your toes pointed, press your left heel down. Hold your right toes with one hand, and slowly straighten your leg. Pull your toes to increase the stretch, while beathing deeply. After 2-3 slow breaths, return to a standing position, then switch to the opposite leg.

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TRIANGLE:

In water of a comfortable depth, stand at arm’s length from the wall with your right arm straight and your right fingers touching the coping stone. Spread your legs shoulder width apart, with your right foot pointed towards the wall and your left foot parallel to the wall. With a deep breath, bring your left arm up, bending to your right and over your head. Holding your back foot down, stretch along your left side. Hold the pose for three breaths, and return to a starting position before switching legs and facing the other direction.

Many classes utilize a pool noodle to provide flotation during stretching or relaxation poses. Pool yoga doesn’t require strong swimming skills, and is usually performed at chest high water depths. Some pool yoga exercises that can be practiced with a pool noodle include:

PLANK:

The ladder tread or shallow end step can serve as a toe hold, while you lay out straight, and extend your body with your arms slightly out in front of you. Push down on the pool noodle while you keep your body perfectly plank-like. Breathe deeply as you hold the position for 30 seconds. Relax for a moment, then push into position again.

CRANE: 

Stand in chest high water, with your arms holding onto a pool noodle, at shoulder width apart. With a deep inhalation, push the noodle underwater while keeping your arms straight, and at the same time, extend one leg straight behind you. Continue until your face is under water, stretching your leg out until your body plane is parallel to the floor.

KNEE RAISES: 

In chest high water, wrap the noodle around your body with your elbows resting on the noodle and your hands gripping each end. Inhale deeply and raise both knees up to your chest while exhaling. Hold the pose for a few seconds and inhale again as you slowly return your legs to a vertical position. Repeat. Add a twist for variation.

KNEE DRIVES: 

In chest high water, wrap the noodle around your body with your elbows resting on the noodle and your hands gripping each end. Lean forward with a running motion and drive your knees toward the surface. Alternate between fast, low drives and longer, slower high drives.

Turn your pool into a yoga studio this summer, and enjoy the many health benefits of water yoga, in your own pool! Invite a friend or two for safety and for company!

One thought on “Water Yoga in the Pool

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