Water Yoga Exercises

The unique properties of water, according to Cynthia Bialek of Yoga Afloat, allow people of all fitness levels to safely enjoy yoga poses under water. A safer alternative for some to posing on land, water yoga enhances flexibility, balance and strength while also calming the mind. If necessary, wear water shoes to keep your balance in the water and only practice poses at a depth where you are comfortable.

  1. Sun Salutation

    • This pose is intended to open the mind, body, and spiritual awareness to the universe, according to Human Kinetics. It is easily adapted to the water. Stand in chest- to shoulder-level water with one foot just in front of the other to provide stability. Contracting the abdominal muscles, brace the spine in a neutral position, with the chest lifted and the shoulder blades down and back. Press one leg behind you and bend the front knee as in a lunge, with both arms overhead. Hold for a few seconds, then return to the original position. Repeat this exercise with the other leg, alternating back and forth for eight to 16 sequences.

    Bow and Arrow in Warrior Pose

    • This pose, according to Human Kinetics, is a powerful pose that strengthens the range of motion of your entire body. Begin with the legs wide apart and your right knee bent. Your front knee should be aligned directly over your ankle, with your back foot turned out. The heel of your front foot should line up with the arch of your back foot. Reach straight out with the left arm and reach the right hand toward the left hand. Pull back as though drawing an arrow back from a bow. Repeat for eight to 16 sequences. Reposition and repeat these motions in the other direction.

    Cobra

    • Adapted from the floor version on land, the water cobra pose uses the side of the pool to lengthen and stretch the abdominal and back muscles. "Women's Health" Magazine advises that you can stretch farther forward without the floor in front of you, so this pose works well in water. Stand at the pool side with your feet about 2 feet from the wall, placing your hands and forearms flat against it. Look up and stretch backward, rise up onto your toes, and hold this pose for a few breaths.

    Stork

    • Because the water makes it easier to hold your balance, practicing the stork pose is more fluid here than on land. "Women's Health" Magazine advises that this pose in the water provides a deeper stretch. Stand and lift one leg with the knee bent. Your thigh should be parallel to the bottom of the pool. Keep the toes pointed and press the opposite heel into the floor. Grab the elevated foot with your hand on the same side and stretch the leg out in front. Hold for a few breaths, then return to your original pose. Switch legs and repeat this pose.