Swimmer's Yoga

yoga to swim better

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

Instructions

Extra

Careful.

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