List of useful yoga movements for swimmers

Yoga can be a very useful adjunct exercise for swimmers. Practicing yoga movements regularly, not only strengthens the arms, chest, hips but also the body becomes more flexible and supple.

Both yoga and swimming are healthy disciplines and can be practiced in tandem to enhance the effect. In particular, both yoga and swimming help you better understand your inner self, relax and reduce stress. The only difference between these two sports is that swimming is practiced in the water and yoga is practiced on land.

Benefits of yoga for swimmers

Practicing yoga has been shown to have many benefits for professional swimmers and enthusiasts alike. Specifically, swimmers who practice yoga regularly will help:

  • Strengthens abs, shoulders, arms, chest and hips
  • The body is flexible, supple, faster and lighter
  • Increase stamina
  • Improve concentration
  • Supports recovery and rejuvenation from deep within

Useful yoga movements for swimmers

Here are 10 yoga poses that offer great health benefits for swimmers:

1. Downward facing dog pose (Adho Mukha Svanasana)

Downward-Facing Dog Pose (Adho Mukha Svanasana)

Downward facing dog is a gentle inversion that helps increase blood flow to the brain. In addition, this pose also helps improve gait, standing and balance. During the practice, you should pay attention to breathing deeply to improve concentration.

  • Strengthens hands, arches, shoulders, hamstrings and calves
  • Provide abundant energy to the body
  • Reduce stress and anxiety
  • All of these factors will help improve your swimming performance.

2. Cobra Pose (Bhujangasana)

Cobra Pose (Bhujangasana)

Cobra pose is a restorative pose that can offer many physical benefits. Lie on your stomach on the mat and raise your body, trying to keep your breath even, eyes looking up at the ceiling. According to ancient yoga texts, the cobra pose can awaken the Kundalini energy inside the body and prevent disease:

  • Strengthens the spine and lower back
  • Firms chest, shoulders, lungs and abs
  • Improve gait, standing
  • Reduce fatigue and stress
  • Strengthens the lungs and heart, improves breathing and blood circulation
  • Soothes and heals back pain and sciatica.

3. Cow Face Pose (Gomukhasana)

Cow Face Pose (Gomukhasana)

Sitting cow face pose looks simple, but when you do it, you will see the difficulty of this pose. Regular practice of cow face pose will help:

  • Stretches and strengthens chest, hips, shoulders and ankles
  • Firming biceps and triceps
  • Improve posture, gait, standing
  • Strengthens back muscles and spinal cord
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4. Grasshopper Pose (Salabhasana)

Grasshopper Pose (Salabhasana)

Grasshopper pose is very good for people who are suffering from back pain or sciatica. This pose can help athletes strengthen their back and abs, and improve flexibility and breathability.

  • Strengthens and tones the abdominal muscles
  • Stretching legs, arms and body
  • Firming chest, abdomen, thighs and shoulders
  • Improve gait, standing

5. Bow Pose (Dhanurasana)

Bow Pose (Dhanurasana)

To perform the bow pose, start in a prone position, grabbing your ankles with your hands while your body bends like a bow. This move is great for increasing the strength of the upper body muscles.

  • Strengthens thighs, ankles, abs, chest, groin, hip flexors and neck
  • Relieve back pain
  • Improve your posture
  • Firms and strengthens the back and abs

6. Upside Down Dog Pose (Urdhva Mukha Svanasana)

Yoga poses - Upside down Dog Pose (Urdhva Mukha Svanasana)

Upside down dog pose is one of the best yoga moves for swimmers. This pose looks too much like the four cobras, but if you practice, you will see that the two poses have a difference in how they perform as well as how they affect the body. In the face-up dog pose, the body only makes contact with the mat through the hands and toes, while in the cobra pose, the feet remain on the floor. In particular, this pose also helps to open the chest for swimmers.

  • Enlarge chest and shoulders, relieve stiffness
  • Firming abs and hips
  • Lengthen the spine and back
  • Strengthen the lower back
  • Increase arm, wrist and shoulder strength
  • Improve posture, gait, standing
  • Firming hips
  • Sciatica pain relief
  • Relieve stress and anxiety

7. Bridge Pose (Setu Bhandasana)

Yoga poses - Bridge pose (Setu Bhandasana)

Bridge pose relaxes and restores the body, and helps to open up the neck and chest muscles. Beginners and back pain sufferers can place a cushion underneath their back for support.

  • Enlarge chest and neck
  • Reduce anxiety and stress
  • Calm the mind
  • Strengthen your back and thighs
  • Strengthen your hands

8. Child Pose (Balasana)

Yoga poses - Child's Pose (Balasana)

Child’s Pose is great for stiff pelvis and hip flexors. Not only that, it also works to strengthen the back and restore health.

  • Strengthens and tones thighs and hips
  • Reduce back and neck pain when performing
  • Reduce stress and anxiety
  • Improves blood circulation to the brain
  • Improve concentration

9. Fixed Angle Pose (Baddha Konasana)

Yoga moves - Fixed angle pose (Baddha Konasana)

Stiff hips can interfere with efficiency and performance when swimming, not only that, but it can also cause back pain. The fixed angle pose not only helps to soothe and prevent stiff hips, but it also helps clear the nose.

  • Open, stretch and strengthen the hips
  • Stimulates reproductive organs, kidneys and abdomen
  • Firms inner thighs, knees and groin
  • Relieve back pain and sciatica
  • Reduce stress and fatigue
  • Increase body energy
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10. Alternate Breathing Exercise (Anuloma Viloma Pranayama)

Alternate Breathing Exercise (Anuloma Viloma Pranayama)

You can practice this breathing technique while sitting in lotus pose or thunderbolt pose. This exercise not only helps to increase awareness of the breath, but also helps to reduce stress.

  • Improve your lung capacity
  • Improve heart health
  • Increase blood circulation
  • Dispel stress and anxiety
  • Improve concentration and concentration level

Adding yoga to a swimmer’s daily routine not only improves strength and flexibility, but also helps develop mind-body coordination. If you want to swim better, don’t hesitate to practice these yoga moves today.

Reference source

Top 10 Yoga Poses For Swimmers Reference source: October 27, 2020

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