May 13, 2020

By Ali Sensintaffar, HRCA Assistant Aquatic Program Coordinator

Yoga for Swimmers
Throughout this entire quarantine, I have been posting workouts to help you maintain your strength and technique for when the pools open back up again and we are ready to jump in the water. While these exercises are great, it’s just as important to make sure that we are allowing our bodies to recover. Yoga is a great way to do this. Not only do we allow our muscles to recover when we do yoga, but we are also stretching and working on our flexibility.

All yoga is good to do, so if you have a favorite yoga workout, keep doing it. But today, I’m going to touch on several poses that are geared specifically to swimmers and will help work our flexibility in our ankles, hips, shoulders and other areas that we typically neglect in the water, but it’s important to work on.

Ankles
Ankle flexibility is crucial for swimmers since the majority of the strokes require us to point our toes. I can’t tell you how many swimmers I see that are kicking with flexed feet simply because they don’t have the flexibility to properly point their toes. Having proper foot position when swimming is critical because it allows us to be as efficient as possible when we kick. If you are kicking with flexed feet, you’ll still move, but it will be tiring and you’re not going to go as far or as fast as you could be.

Shoulders
Just thinking about how much we abuse our shoulders causes me to cringe. Due to the repetitive nature of swimming, most swimmers will experience shoulder problems at some point during their lifetime. Repeatedly moving our arms in the same motion over and over again leads to fraying in the tendons which can lead to serious issues later on. It’s one of the main reasons why I incorporate backstroke into every set that I give my swimmers. Backstroke allows the swimmers to open up their chest and give their shoulders a break from the constant forward motion created by the other three strokes. But incorporating a little backstroke often isn’t enough to allow sufficient recovery. That’s what makes several of these yoga poses so beneficial.

Hips and Back
Working on stretching our hips and back is especially beneficial for breaststrokers and butterfliers. Having proper mobility in our hips really allows swimmers to maintain a proper breaststroke kick and avoid injuries that can crop up for breaststrokers. Having flexibility and mobility in our backs is beneficial for creating a stronger and more powerful dolphin kick. Since we use at least one dolphin kick in every stroke, I will often give my swimmers that I work one-on-one with yoga poses to help develop that.

Check out Restorative Yoga for Swimmers: Our Highest Capacity and The Benefits of Yoga for Swimmers for more break-downs of how yoga can be helpful for swimmers.

Yoga Poses
Cat Pose

Tip: Arch your back up like a cat and try to pull your belly button into your spine.

Cow Pose

Tip: Arch your back down so that your rear is up in the air and your head is lifted. Keep your core engaged by pulling your navel into your spine.

Child’s Pose

Tip: This is a recovery pose and should feel relaxing.

Puppy Pose

Tip: Arch your back slightly to raise your rear into the air.

Upward Facing Dog

Tip: Press the tops of your feet into the mat and keep your knees and hips off the mat.

Downward Facing Dog

Tip: If you can't keep your feet flat on the ground, try walking your arms further out. If that still doesn't work - don't worry. Just try to maintain straight legs and a straight back. You will eventually be able to get your feet flat on the ground.

Reclined Knee to Chest Pose

Tip: Keep your feet flexed and try to keep your extended leg as straight as possible.

Reclined Pigeon Pose

Tip: Keep your feet flexed and grab your shin with both hands. Do not loop your arms through your legs.

Kneeling Lunge

Tip: Only place your fingers on the mat rather than placing your whole palm on it. That way, you are not leaning into your hands.

Kneeling Half Splits

Tip: Try to keep your forward foot flexed and your back straight. Try and reach down until you are able to place your palm completely against the mat.

Seated Forward Bend

Tip: Try to reach as far forward as you can and touch your feet. As you can see, I am not very flexible, but I'm working on it. Also - make sure you are not grabbing any of your joints.

Butterfly Pose

Tip: Keep your heels together and try to press your knees to the ground. It's okay if your feet are further from your body.

Squat Pose

Tip: Make sure your feet are flat on the mat. You should not be on your tiptoes. Press your elbows against your knees and try to maintain a straight back.

Chest Opener Pose

Tip: Really reach behind you and feel your chest opening. You should feel your shoulder blades pulling back behind you.

Chest Press Pose

Tip: Make sure your fingers are pointed towards you.

Hero Pose

Tip: Do not sit on your legs, but rather sit between them with your toes pointed and pressing your knees together.

Supine Twist

Tip: Point your toes and have your toes touch your leg. Try to keep your shoulder blades flat on the ground.

Backbends

Tip: Keep your legs extended and straight with your feet flat on the surface of the mat. If you need to, grab a partner to have them gently support you as you get used to this position. Always use a recovery pose such as Child's Pose after this pose.

Corpse Pose

Tip: This is a recovery pose. You can hold it as long as you want. Focus on your breathing.

Notes Before You Begin
Make sure that when you are doing yoga to remember that this is a recovery. The point of yoga is to not push yourself as far as you can go. If you struggle with a pose, modify it and then keep practicing. The longer you practice, the further you’ll be able to go.

Also, make sure to breathe throughout your poses. As swimmers, we know all about breath control – with yoga, it’s a different type of breath control. Rather than quick breaths in and long, slow breaths out, we are aiming for consistent breathing in and out that is kept nice and steady. Do not hold your breath!

Go ahead and try these poses out and make sure to check out this week’s workout plan! Let me know how it works for you or if you have any yoga tips and tricks you would like to share!