14 Yoga Poses for Swimmers

Cat-Cow Stretch (Chakravakrasana)

Cat-cow stretches warm up your spine and help integrate the front and back bodies. They also introduce the idea of movement in concert with breath. Inhale into cow position (arched spine, belly button low) and exhale into cat position (rounded spine, belly button high).

The cat position will probably feel more comfortable to swimmers, so make sure not to linger here or give short shrift to the cow position. Pay special attention to your feet, curling the toes under in cow, and releasing them in cat as you start to work on your foot mobility. Do five to 10 rounds of this stretch and finish in an all-fours position with a neutral, flat back.

Shoulder Stretch

From your all-fours position, inhale to lift your right arm straight up toward the ceiling. On an exhale, release that arm and thread it under your left armpit, bringing your right shoulder and right cheek to the floor.

There are a lot of options for what to do with your left arm. However, you actually don't have to do anything with it. The gentlest thing is to leave it where it is and merely bend your elbow. Another version is to straighten your arm, tent your fingers on the floor, and reach your hand toward the front of your mat.

If you want to intensify the stretch, you can lift the left arm up to the ceiling. To go even further, drop the left hand behind your back (shown).

It can be challenging to breathe in this twisted position, but do your best to take five deep inhales and exhales through your nose. Then, return to all-fours and repeat on the other side.

Hands and Knees Balance

Return to all-fours. Extend your left leg toward the back of your mat, keeping your heel in line with your hip. Then, reach your right arm forward, keeping the wrist in line with your shoulder. Your gaze should be on the floor to keep your neck in a neutral position. Firm your belly to the spine to keep your back from collapsing.

If you want to take the hands and knees balance further, on an exhalation, dome your back and bring your left knee and right elbow to meet under your belly. Inhale to re-extend them. Repeat this motion five times to build core strength. Then, lower the left knee and right hand to your mat. Take several breaths before doing the same sequence of moves on the other side. 

Downward Facing Dog (Adho Mukha Svanasana)

Come back to all fours, then curl your toes under and straighten your legs to pull the hips back into downward facing dog. This pose is a wonderful stretch for the whole body, particularly the hamstrings, calves, shoulders, and back muscles. If it feels good, pedal your legs by bending one knee at a time while you stretch the opposite heel toward the floor.

High Lunge

On an inhalation, step your right foot forward next to your right hand. Lift your arms up toward the ceiling to come into a high lunge. Your right thigh should be as close to parallel the floor as possible. The left leg is straight and the heel is spiked, stretching the foot and ankle.

Pay attention to your shoulders. Keep your shoulder blades on your back and your shoulders plugged into their sockets, moving away from your ears.

Humble Warrior

Release your hands behind your back and interlace your fingers. Draw your shoulder blades together on your back and puff up your chest. Drop your back heel to the floor to the inside of your toes so that your foot is at about a 45-degree angle.

On an exhalation, forward fold, bringing the crown of your head toward the floor on the inside on your front foot. (It will probably not reach the floor, and that's okay.) Try to keep your hips square toward the front of your mat. Though it's tempting, don't stick your butt out to make more room for your torso. However, it's fine to separate your feet toward the side edge of your mat for more stability.

This pose stretches the shoulders, hips, and hamstrings, plus engages the core for balance. After three to five breaths in the forward fold, inhale to return to standing and release your hands.

Triangle Pose (Trikonasana)

Straighten your right leg and bring your arms parallel to the floor with the right arm going forward and the left arm back. Reach your right hand toward the front of the room and then tip your torso so that the right hand comes to rest on the right shin or ankle for triangle pose.

Both legs stay straight, but be mindful not to hyperextend the knees, especially on the right leg. Keep a microbend in that knee. The left arm may come up toward the ceiling as shown, but recommended here is dropping it behind your back instead. If possible, bring the left hand to the inside of your right thigh. This will allow you to really open your chest toward the ceiling. 

After three to five breaths, bring both hands down flat at the front of your mat and step back to downward facing dog. Take a few resting breaths here or come down to child's pose for a longer rest. Then repeat the previous three postures (high lunge, humble warrior, triangle) with your left leg forward. 

Locust Pose (Salabhasana)

After you have done your standing poses on both sides, lower onto your belly for some locust pose variations. These options are a great way to engage the back body. You may want to put a blanket or towel on your mat to cushion your pelvis.

Start with your arms at your sides and your palms flat on the floor. Then, press the tops of your feet into the floor strongly, anchor your pelvis to the ground, and on an inhale, lift your head, shoulders, chest, and hands off the floor. Take three breaths, then release everything back down. 

On the next round, also lift your feet up. Keep your legs engaged and extend out through the balls of your feet. If you want added intensity, on the next round extend your arms in front of you and then lift everything up, keeping only your pelvis on the floor. Swim your arms in a breaststroke motion while keeping your legs elevated. Take about three breaststrokes with your arms. 

Bridge Pose (Setu Bandha Sarvangasana)

Roll onto your back for bridge pose. Bend your knees to set up your feet close to your buttocks. The feet should stay parallel throughout the pose.

On an inhalation, press into your feet to lift your hips off the floor. Roll your shoulders under one at a time so that your shoulder blades act as a little shelf. If possible, interlace your fingers behind your back. Keep your neck and chin still as you lift your chest toward your chin. Come down after three breaths and then repeat the pose twice more.

Eye of the Needle Pose (Sucirandhrasana)

Return to lying on your back with your knees bent for eye of the needle pose. Lift your right knee and hug it into your chest. Then, place your right ankle on the top of your left thigh just above the left knee. Let the right knee fall open. If this feels like enough, stay here.

For a deeper stretch, lift your left foot off the floor. Interlace your hands on top of your shin or behind the left thigh and draw your left thigh toward your chest. If you want, ​you can use your right elbow to encourage your left knee to open up a bit more. Hold for five breaths and then switch legs. 

Supine Twist (Supta Matsyendrasana)

Hug your right knee into your chest again while you extend the left leg straight. Scoot your hips a few inches to the right and then bring your right knee across your body toward the floor on the left side. Open your arms and ground both shoulders down. Stay in this supine twist for five to 10 breaths and then return to the center and do the other side.

Cobbler's Pose (Baddha Konasana)

Come to a seated position. If it's hard for you to sit up straight, place a block or several folded blankets under your butt to elevate your hips. Bend your knees and bring the soles of your feet together. Let your knees fall out to either side. If you prefer, take hold of your feet and open them like you were opening a book. Stay here for five to 10 breaths.

Thunderbolt Pose (Vajrasana)

Stretch the thighs and the tops of your feet in thunderbolt pose. Come to sit on your heels with your knees bent. Close your eyes and take 10 deep breaths.

To stretch the bottoms of the feet, tuck your toes under and lift your heels, bringing your weight to the balls of your feet. Keep your butt on your heels. Lean back a bit to intensify the stretch.

Corpse Pose (Savasana)

End every yoga session with five to 10 minutes in corpse pose. This gives your body time to absorb the effects of your practice. It may also be one of the few times in your day when you can really relax and do nothing.

Try to release any tension that you are holding in your body, breathe naturally, and clear your mind of the thoughts that usually preoccupy it. This mental break is as important as the physical yoga poses you've just done.