Have you ever encountered injury while swimming in a pool? Swimming is one of the most use full body workouts that help to burn calories without sweating. Some people do swimming for fun and pleasure and some people swim for competition on a professional level. When you train rigorously for swimming, there is a chance of encountering injury due to tightness in the shoulders, hamstrings, and hip muscles. It’s always a better choice to take precautionary measures to minimize the injury. Regular practice of yoga poses for swimmers help to improve flexibility, build muscle strength, decrease the risk of injury and improve the performance level.
Moreover, yoga also helps to lower the risk of hypertension, chronic illness and to lose excessive fat. Whereas, Pranayama helps to improve the breathing and lung capacity, improve your focus and concentration with regular practice. This is not the end of the list of benefits, it also helps to restore and rejuvenate your energy levels.
Note: If you have any recent medical concerns, discuss with your doctor before practising any yoga poses. You must make sure to keep your stomach and bowels empty before practising Pranayama and yoga poses. Ensure to have your meals at least four to five hours before you do the asanas so that your food gets properly digested, and you can expand your body fully during the practice.
Now, when we already know that Yoga provides many benefits, let us find out the best 11 yoga poses and useful breathing practices to help improve your swimming experience. Find your yoga mat and lots of willing power. Now, let’s start with the Pranayama to create a better environment for the yoga practice.
- Alternate Nostril Breathing (Anulom Vilom Pranayama)
This pranayama helps to cleanse, balance and purify your life force(prana) and provides you with a healthy mind and body. It removes toxins from your body and improves blood circulation. This breathing practice helps to clean the pranic channels and makes sure prana flow freely in the entire body. Know more
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- Kapalbhati Pranayama
A powerful and popular breathing technique which is most useful to lose weight, bring your entire body to a perfect balance and improves overall well-being. It improves the function of the lungs, kidney, and other respiratory systems. Moreover, it also improves blood circulation and oxygen supply to the body. Know more
- Downward Facing Dog Pose (Adho Mukha Svanasana)
One of the most basic and most recognized yoga poses around and must be learned to pose for the swimmers which can provide you with multiple health benefits starting from blood flow to the brain to rejuvenating your entire body. It brings strength throughout the body and deeply stretches your hamstrings, shoulders, calves, hands, and spine while it builds strength in your arms, shoulders, and legs. Know more
- Cobra Pose (Bhujangasana)
This pose stretches muscles in the shoulders, chest, and abdominals. It opens up the shoulders, neck, tones the abdomen and buttocks and increases the flexibility of the spine. Improves circulation of blood and removes fatigue and stress. Know more
- Bound Angle Pose (Baddha Konasana)
This pose improves flexibility in the hip, groin region, feet, ankles, and knees. Moreover, it also improves blood circulation throughout your body and reduces weight which helps to improve the swimming experience. Know more
- Bow Pose (Dhanurasana)
This pose helps to strengthen the back and abdominal muscles, tones legs, and arm muscles. It is also effective in weight loss, digestion, and improving appetite. Know more
- Locust Pose (Salabhasana)
This pose helps to stimulate your abdominal organs and enhances the digestion and blood circulation of your body. It strengthens arms, thighs, shoulders, legs, hips, calf muscles and increases flexibility and provides strength to the entire back of the body. Know more
- Bridge Pose (Setu Bandhasana)
This pose helps to keep your spine and brain healthy. It strengthens your back muscles and gives relief from the back pain. Know more
- Hero Pose (Virasana)
This pose helps to improve your posture, reduces stiffness and improves blood circulation in the legs by relieving the tiredness. It stretches knees, ankles, feet, thighs and improves flexibility. Know more
- Cow Face Pose (Gomukhasana)
A seated hand twisting yoga Pose which provides various benefits for the entire body starting from stretching your shoulders and back to calming your mind and relaxing your body. It develops the chest muscles and makes your back flexible and more elastic. Know more
- Corpse Pose (Savasana)
This asana helps to improve your concentration, energy level and releases stress, anxiety and tiredness. This asana is practised after an active yoga session or whenever you feel tired during the session. It promotes rest and thus relaxation. Concentration and deeper breaths are what you need in this asana practice. Know more
Swimming provides you with a platform to connect yourself without listening any chaos happening outside. Yoga helps to develop a better coordination between your mind and body while you swim and improves the overall experience. The inclusion of Pranayama helps to improve your concentration and better your lung capacity.
Enjoy the practice of Yoga and Pranayama for a better swimming experience. If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!