Swimmers Yoga

yoga to swim better

Twelve minutes on the floor. Made for the three things a swimmer's stroke actually depends on — shoulders that open, a spine that rotates, and ankles that point.

No account, no app, nothing to download. Put your phone on the floor and follow along. It moves on by itself, so you never have to touch it with wet hands.

Ten positions, about twelve minutes
No mat needed — a towel on the poolside works
Shoulders, spine and ankles — nothing else

Before you start. Move slowly and stop if anything hurts — a stretch should feel like a stretch, never a sharp pain. If you're carrying a shoulder or back injury, or you're pregnant, check with a physio or your GP first. Under 16s should have an adult nearby.

1 / 10

Spine

Child's Pose

Balasana

0:60

Tap the timer to pause

That's it.

Twelve minutes. Your shoulders should feel a little wider than when you started.

The next one is different — same idea, new order. Come back in a couple of days and see whether your ankles have shifted at all.

New sequences go up here first.

Follow @swimmersyoga