Yoga for Swimmers

Last Updated on October 11, 2023 by admin

**Yoga can give a swimmer a number of important physical and psychological benefits.**

In this article, we’ll provide advice, exercises, hacks and tips on the benefits of yoga for swimmers as a part of their cross-training programme.

What is yoga?

Yoga is a generic name for a variety of exercises developed in ancient India, that focuses on strength, balance, flexibility and breathing to boost physical and psychological well-being.

What are the benefits of yoga for swimmers?

Yoga can give a swimmer a number of important physical and psychological benefits, which can enhance their performance. These include

Flexibility

Flexibility is an often overlooked key swimming attribute.

Yoga is a great way of developing a swimmer’s flexibility.
The extra mobility obtained by yoga can enable a swimmer to perform a greater range of movements.
This is particularly useful during the rotation of the shoulders and hips while performing the freestyle and backstroke strokes.
This enables the swimmer to increase their stroke rate and their maximum distance per stroke.
A greater range of movement and flexibility is also very useful when performing turns.
Good ankle flexibility enables the ankle to be placed in a more streamlined position, thus reducing drag.
Good ankle flexibility improves the ability to exert more force through the lower limbs.

Strength

One of the major benefits of yoga is the ability to develop a swimmer’s strength.

Many yoga poses (exercises) help develop and maintain a swimmer’s muscular strength including their core.
As a swimmer gets stronger, they are able to generate greater propulsion for longer, via their arms and legs, which in turn facilitates more speed in the water.

**Many swimmers use yoga poses as part of their warm-up before training or competition.**

Injury prevention

Adding to a swimmer’s strength also makes them less vulnerable to injury.

Many swimmers use yoga poses as part of their warm-up before training or competition to ensure that their muscles are warm and supple, before entering the pool.
Yoga is also used by many swimmers to help them to warm down, recover and relax, after training or competition.

Breathing

Many yoga poses (exercises) focus on breathing coordination.

This can help the swimmer to achieve greater control of their breathing and help them to keep relaxed whilst swimming, which in turn can improve their performance in the water.

Psychological benefits

Many of the world’s top swimmers develop their psychological techniques, including self-talk, visualisation, relaxation and a positive mindset, while practising yoga to help them prepare for training or competition.

These psychological techniques can help the swimmer control any stress or anxiety, by turning negative thoughts into positive ones.

Yoga Poses for Swimmers

There are many yoga poses that focus on strengthening and/or adding flexibility to the main muscle groups used when swimming. The main swimming muscle groups are:

The latissimus dorsi muscles (‘lats’): The muscles in the middle of the swimmer’s back.
The triceps muscles (‘tri’): The muscles in the back part of the swimmer’s upper arm, opposite their bicep.
The pectoral muscles (pecs): The muscles in the swimmer’s chest.
The core muscles (‘abs’): The muscles in the swimmer’s abdomen.
The quadriceps (‘quads’): The group of muscles in the front upper part of the swimmer’s legs.

Listed below are a few of our favourite yoga poses for swimmers

The thunderbolt pose

Purpose: To develop a swimmer’s flexibility by stretching their thighs and feet.

How to perform this pose: The swimmer sits with their feet tucked underneath them, while they sit on their heels.

They perform this pose whilst taking ten deep breaths.
Once mastered the swimmer can increase the intensity of the stretch by gently leaning backwards.

The upward-facing dog pose

Purpose: To develop a swimmer’s flexibility by stretching their core and chest muscles.

How to perform this pose: The swimmer lays on the floor in the prone position.

They place their hands next to their shoulders.
The swimmer then starts a press-up style extension of the arms, to lift themselves up.
They should fully extend their arms until their upper body and thighs come off the floor.
Finally, they tilt their head back, arch their back and ensure that the backs of their feet are on the floor.
The swimmer stays in this position while they take five deep breaths.
Once mastered swimmers can slowly increase the number of pose repetitions.

The locust pose

Purpose: To develop a swimmer’s strength in their chest, shoulders and thighs.

How to perform this pose: The swimmer starts this pose in a prone position.

It may be advisable to have some kind of padding on the floor such as a gym mat, underneath the swimmer’s hips and trunk.
The swimmer simultaneously lifts their head, upper body, arms and legs off the floor.
Only their hips and core remain on the floor.
Ensure the swimmer’s arms are by the sides and their head is lifted looking straight ahead.
The swimmer stays in this position while they take ten deep breaths.
Once mastered swimmers can slowly increase the amount of time, they hold this pose.

The supported bridge pose

Purpose: To develop a swimmer’s strength in their back and thighs.

How to perform this pose: The swimmer lays on the floor in the supine position.

They fully bend their knees, with the soles of their feet on the floor.
Swimmers should ensure that their arms remain on the floor parallel to their bodies throughout this exercise.
They then raise their hips to their full extent.
The swimmer stays in this position while they take ten deep breaths.
Once mastered swimmers can slowly increase the amount of time, they hold this pose.

Alternate nostril breathing

Purpose: To develop a swimmer’s breathing technique and lung capacity.

How to perform this pose: The swimmer sits in a comfortable position with their legs crossed.

The swimmer completely exhales.
They then close their right nostril using their right thumb.
The swimmer then inhales through their left nostril.
They then close their left nostril with their left thumb.
The swimmer then opens their right nostril and exhales through their right nostril.
They then inhale through their right nostril and then close their right nostril.
The swimmer then opens their left nostril and exhales through their left nostril.
Continue this pose for up to 5 minutes.
Safety first: Always seek advice from a medical professional before beginning any breathing practice, especially if you have any medical concerns or conditions.

Takeaways

Yoga is a generic name for a variety of exercises developed in ancient India, that focuses on strength, balance, flexibility and breathing to boost physical and psychological well-being.

Yoga can give a swimmer a number of important physical and psychological benefits, these include.

Physical benefits

increased flexibility
increased muscle strength and tone
improved athletic performance
protection from injury

Many of the world’s top swimmers develop their psychological techniques, including self-talk, visualisation, relaxation and positive thinking while practising yoga in preparation for training and competition.

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