Swimming_Yoga_Explained

Swimming yoga
Movement, mantra, pranayama and kriya
© Yoga Professionals 2016
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Swimming Yoga
Introduction
After a biking accident Conrad Paul, Director of Yoga Professionals found himself with a
metal plate in his left wrist and post-­‐operation functia lessa (loss of movement). The
resulting injury left him with an inability to rotate the left forearm (supinate or pronate) and
loss of ROM of the left wrist (dorsiflexion and palmarflexion). Yoga asanas were limited with
such a severe injury and many stiches. Swimming and in particular ‘breaststroke’ achieved
all the needs of rehabilitating such an injury.
A hereditary lineage (on the male side of the family) of perforated ear-­‐drums had meant a
life away from the pool or water and even though Conrad could ‘swim’, his ability was basic.
After many hours researching breaststroke and a very gentle start in the pool, Conrad began
to work through his injury. He found to his surprise the biggest challenge to swimming was
not the physical side to it (although 100 lengths of a 25m pool is hard), but the mental side
on starting the swim was tough.
Having always exercised in a gym or class setting, where there is music playing, Conrad
found the practice of swimming felt very much like the first beginner practices of yoga asana
classes, too quiet (even though there is noise from the water and other people). A beginner
to yoga usually finds the quiet environment the most challenging part, as the mind wanders
and goes back to incessant chatter.
The first few minutes of starting a swim session (up to 10 minutes some days) can be the
same. The mind can insist the water is too cold, you’re too tired, there are too many people,
you need to eat, or you ate too soon, and the list goes on. Some days the swim starts easier,
it all depends on the stars, energy and situation of the moment.
Once however that barrier is broken, something magical happens. Conrad discovered that
swimming can be a complete yoga practice in itself and he turned a challenging hour in the
pool into a blissful yoga sadhana of meditation, movement, pranayama and kriya. The
increase in GABAs can be noticed immediately afterwards, as the mind feels peaceful but
alert. The body has a blissful and balanced energy after a disciplined yoga swim (no matter
your level of ability), which makes one feel calm and relaxed.
1. Aum 2. Namah 3. Shivaya
© Yoga Professionals 2016
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The benefits/comparison of swimming and yoga
Swimming
Yoga
• Improved cardiovascular health • Surya namaskara
Full ROM of the body • Surya namaskara
• Calorie burning • Power/dynamic yoga
• Total non impact • Jump backs/power yoga are the
exception
• Increased breathing capacity
• Pranayama
(pranayama as it is continuous,
forceful and rhythmical)
• Nasal cavity wash (no nose plug) • Jala neti
• Deep core strength (gentle
abdominal contraction)
• Asanas such as plank or boat and
uddiyana bandha
• Resistance through water • Bodyweight in various alignments
• Mantra can be added • Mantra can be added
• Breath and movement synchronise
with stillness in swim stroke 3 (see
below)
• Breath and movement synchronise,
moving into stillness
• Imagery of the deity and worship • Imagery of the deity and worship (in
certain poses)
• Rebirth of water • Savasana (the corpse/rebirth pose)
• Water removes negativity • Visualise water washing over you
• Withdrawal of the senses (once you
get over the smell of chlorine and the
noise of the water becomes white
noise)
• Pratyahara in asanas (close the eyes,
drishti, breath work)
• Removal of toxins • Removal of toxins
• Internal organ massage through
water pressure
• Deep internal organ massage using
various poses and practices
• Total body workout using muscles in • Surya namaskara
and against resistance
• The mental challenge of 1 hour of
focus and determination to complete
the session
• The mental challenge of 1 hour of
focus and determination to complete
the session
Yoga recommends a balanced life known as the Madhya marga (middle road/path) and in
swimming yoga we can achieve a yoga practice that is holistic in nature. Many yogis can
become so passionate about their asana practice that they neglect other areas of health and
fitness such as a good cardiovascular workout. Even those who do dynamic yoga regularly
could mix it up a bit and practice swimming yoga so they use different muscles in different
ways with new challenges for the body and mind. The idea of changing things up and still
practicing yoga can reinvent your own personal sadhana and test your body and mind in
new ways. Iyengar said that ‘everyday the practice should feel different’ and ‘that was the
joy of the practice’. Swimming yoga adds a new dimension to ones personal discipline with
© Yoga Professionals 2016
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strength, alignment, focus, pranayama, pratyahara and kriya. The rebirthing of the water
can bring womb like memories that create a deep space for personal development and
growth. Swimming yoga can take you to dharana (deep concentration) in a few minutes and
have lasting blissful effects for hours afterwards. Yoga is a never-­‐ending journey and for
those who are settled in their practice, perhaps swimming yoga can open new doors. Hari
Aum Tat Sat!
Swimming yoga practice explained (breaststroke version)
1 Aum
• Inhale
• Bring the hands in prayer to the heart
center
• Mentally repeat – Aum
• Exhale as you dive under and begin
to mentally chant
2 Namah
• “Namah” or:
o Hari Krisna
o Om Devi
o Aum
o You decide
• Finish the chant here ‘Shivaya”
3 Shivaya
• Bring the heals together and arms
out stretched in the yoga posture
‘Danda Samarpana’ (prostration
pose)
• Float without movement for 1
second and imagine yourself at the
feet of your deity in worship
• Tuck the chin in slightly to maintain
the prostration pose to the deity
• Visualise touching the deities feet
• Keep hands in prayer position (not
shown in picture)
© Yoga Professionals 2016
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Start again (see 1) Inhale -­‐Aum
• Begin the next stroke and push up to
breath deeply in and start again
• Hands to prayer at the heart
• Keep the eyes looking slightly down
to maintain drishti and avoid looking
around
• Mentally start the Aum
Ways to improve the practice:
• Choose a mantra that sits well with you
• The mantra should flow with the movement
• Be mindful of every part of the body at the same time (expand your mind rather than
focus on 1 part)
• Practice your stroke to have perfect start, middle and end with everything happening
in total controlled movement
• Be precise
Always remember to:
Avoid eating for 2 hours before a swim
ü Mobilise the joints and stretch first
ü Relax the shoulders throughout
ü Practice proper technique and ensure the neck is not in hyperextension all the time
ü Start small and build up
ü Use floatation devices to practice and achieve a good stroke or for safety if you are
new to swimming
ü Always stay focused
ü Rest if you are tired
ü Eat well after a swim
ü Rehydrate the skin using raw virgin coconut oil as a moisturizer
ü Drink water
ü Have the most fun ever!
© Yoga Professionals 2016
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