Powerful yoga poses for the swimmers 

Yoga is a brilliant work out for swimmers who aim at becoming more flexible, agile and gain more strength. It is certainly helpful for athletes in more than one way. The benefits of yoga reflect on you from the first practice itself.

While we focus on mobility in yoga, we practise a lot of asanas that will increase the core strength through dynamic poses. Yoga can help develop mobility, core strength and also the upper and lower body strength which is vital in swimmers

Additionally, Yoga is a very effective way to develop body awareness. You are well aware of the movements of your body and the muscles in yoga. While practising yoga, the instructor provides details on the movement of each body part. They will explain how the body feels at each point of doing a pose. Body awareness is essential to develop technical expertise in swimmers.

The psychological aspect of both competing and training is fundamental to achieving success in swimming. Yoga can be an instrument to develop many mental skills as well. Practising yoga will boost your mood and bring in the required positivity which is required. By using features of yoga, we not only develop mobility, strength, body awareness, ease of movement etc; yoga practice can help with recovery from multiple injuries.

Also, read 6 Effective Yoga Poses To Ease Lower Back Pain.

Another important thing about yoga is that it helps improve the breathing technique of the athlete. Practising pranayama on a daily basis will improve your breathing and help you with your swimming techniques.

Yoga for swimmers is important and below are few yogic asanas that will help you boost your capability.

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Pranayam:

Bhastrika Pranayama in lotus posture

Formation of the posture

1. Sit in a comfortable position and then slowly bring your left leg on your right thigh and right leg on left thigh, forming the Padmasana (Lotus posture)

2. Keep the spine erect, head straight, shoulder relaxed

3. Hold Prapthi mudra on knees

Benefits

1. Cleanses the entire body and releases toxins

2. Expansion of the upper chest

3. Reduces excess fat in the body

4. Enhances digestion

5. Regulates the nervous system

6. Purifies blood

7. Activates body by reducing laziness/yawning

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Kapalbhati pranayama

("Kapal" means "skull" /"forehead"; "Bhati" means" shining/illuminating"

Kapalbhati pranayama

Method:

1. Sit in a comfortable posture-sukhasan posture

2. Spine slightly bent, head straight, shoulder relaxed

3. Hold Prapthi mudra on knees (gupta nadis)

4. Inhale normally and focus on only short, strong exhalation which is quick, forceful and rythmatically

5. Inhaling happens automatically while ballooning the belly and exhaling the belly in

Note: fingers below navel should move in and out for the breath

Benefits:

1. Strengthens and stimulates the digestive system and abdominal muscles

2. Strengthens the nasal passages and removes blockages in the chest

3. Promotes blood circulation

4. Gives mental clarity and overcomes stress and depression

5. Removes any extra fat from the body

6. Brings "thejas" meaning lustre to the Surya and Chandra Nadis

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Khand Pranayam

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Method:

1. Sit in a comfortable position and breathe through both your nostrils. Once your mind and breathing are aligned, start with the Khand Pranayama technique

2. Close your eyes and start by inhaling

3. Inhale twice and exhale twice without stopping (As mentioned before). This is Dwi khand pranayama

4. Do the whole set of three for a minute

Benefits:

1. Athletes can utilize this type of breathing to help enhance their perseverance over the range of games and sports activities.

2. This type of pranayama functions as a wonder drug for individuals with lung issues and those dealing with poor stamina and shortness of breath.

3. One can accomplish a positive condition of tranquillity and positive change by rehearsing this type of pranayama for only three to four days

4. Khand pranayama will help build your core muscles, which in return helps in core balance and strengthens the muscles closer to the spine.

5. Khand Pranayama helps with hyper and hypo thyroid issues

6. It can help deal with stress and other stress-related disorders

7. This form of pranayama helps the cardiovascular diseases

8. Khand pranayama can extend life expectancy and perception about life

9. Practising pranayama every day will help you accomplish a strong mind and a strong willpower

10. If done right, this can help you with weight loss as well.

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Asanas

Shalabhasana in Namaskar

Shalabhasana in Namaskar

Formation of the Posture

1. Begin with Shashtanga Pranaamasana

2. Deep inhale and lift your arms (continuing in namaskar), chest and head

3. Lift legs simultaneously, keeping them straight

4. Raise as much as you can

5. Hold for 10 seconds

Benefits

1. It gives flexibility to the back muscles and spine.

2. Massages abdominal organs

3. It can strengthen the shoulders and neck muscles

4. It strengthens the lower back muscles

5. Stimulates nervous system and develops coordination

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Sarpasana (Snake pose)

Sarpasana

Formation of the Posture:

1. To start, lie down flat on the floor with your legs and feet together, and arms and hands close to your body.

2. Interlock your fingers and place your hands above your pelvis. Place chin on the floor.

3. Now using your chest muscles lift your head, and chest arching your back, as much as you can. Keep your arms straight. Raise your arms as much as you can.

4. Raise your body as much as you can without straining. Squeeze your shoulders and look forward. Feet are facing outward and on the floor. Thighs are also on the floor.

5. Hold the position for some time, release the pose and relax by lying flat on the floor and relaxing all your muscles and with normal breathing.

Benefits:

1. This pose is used to realign the spine

2. Removes backaches

3. Helps correct postures and alignments.

4. Increases spine flexibility

5. It strengthens the chest and shoulders