Yoga is an ancient Indian technique to lead a healthy lifestyle but holding the poses longer without faltering and stumbling could make you sweat and sometimes it could be irritating as well. But at the same time, few people have taken the yoga to a whole new level. They are now performing yoga in water. Curious what are these poses and what they are all about? Here are the 5 effective poses of water yoga.
Urdhva Mukha Svanasana (Upward Facing Dog)
• Take one or two foam noodles and place hands on them.
• Stand straight in the water (pool), push back the shoulders from the ears.
• Gradually and slowly, push the noodles away from you and arch the back, simultaneously.
• Roll over on the toes top and try to stay in the place using the core while holding the noodle.
Padangusthasana (Big Toe Pose)
• Straight up your spine, extend one arm and hold the pool wall or noodle.
• Bring the knee towards the chest by bending the outer leg, straighten your leg as much as you can and grab the toe.
• Tighten your hips & back straight and slowly move the leg aside.
• Hold the position for 1-2 minutes and then change the side.
Ardha Chandrasana (Half Moon Pose)
• Hold the side of the pool or use a noodle and stand with a straight spine.
• Fully extend your left arm holding a noodle or the wall.
• Place the right hand on your right hip.
• Raise the right leg behind you & hinge forward and keep both legs straight.
• While rising the leg, keep the foot bent.
• Keep your right leg parallel to the ground, and now open the hips towards the right.
• Now raise the right arm in the direction of the sky and water will support your leg and torso.
• Change the side and repeat.
Navasana (Boat Pose)
• Hold the noodles from the center from either hand in the pool and slowly press them down.
• Engage your core muscles and lift your legs outwards from the water.
• Let your legs float while you hold and breathe and use core muscle to maintain the pose.
Floating Pose (Savasana)
• Each session of yoga ends with savasana and so is this.
• Just lay back and float on the water and relax.
• If you find it difficult, in that case, place a noodle under your back and relax.
Benefits of Water Yoga
• In water, you can perform the yoga poses easily but it should be done under the guidance of a trained instructor.
• Water creates hydrostatic pressure on the body which means your body is squeezed by the water from all the sides. The deeper you go in the water, the more massaging effect you will get, which helps to increase the blood circulation in the body.
• While doing aqua yoga, your circulation is controlled by water and there is no effect on your organs. It Indirectly boosts your metabolism and you often feel hungry after coming out of the pool.
• This could be beneficial for persons who are suffering from obesity and joint pains. Submerging up to chest level in water could reduce the impact on the body and buoyancy changes the center of gravity which helps you to use the core muscle.
• Water adds resistance to your body, slows down your pace and reduces the risk of injury.
• The temperature of the water will keep you comfortable throughout the class and you can work harder. The relaxation and breathing techniques will not leave your class hot and sweaty but rejuvenated, peaceful and you will feel a bit hungry.
Of course, yoga helps you to stay healthy and fit and as for aqua yoga, it comes packed with an added benefit because in this you do not perspire and you also feel weighed less. So, what are you waiting for? Go and try water yoga!