Aqua yoga exercises--often labeled as yoqua or water yoga classes in aquatic fitness centers and gyms--add a new dimension to your yoga practice. With aquatic yoga poses, the water can act as resistance, creating additional intensity for your workout, or it can support you, keeping pressure off of your joints. The Aquatic Exercise Association emphasizes that water classes are especially beneficial for people with arthritis, diabetes, osteoporosis, back problems and pregnant women.
Chair Pose Flow
Place your feet either hip-width apart or with your toes touching, heels slightly apart. Raise your arms straight up overhead, keeping your shoulders soft. From a straight posture, sink your hips back and down so you feel your outer thighs contract. Keep your abdominals pulled slightly in toward your spine. On an exhale, bring your arms straight through the water down to your sides. On an inhale, raise your arms out to your sides, then straight back up as you return to standing. Flow back into your chair position on your next exhale. Continue this flow for up to a minute. Feel the resistance of the water working against your arms. Repeat up to three times.
Swimming Warrior Three
Bring your arms out to your sides and raise your right leg straight back behind you. Lean slightly forward so your leg can become as close to parallel with your hips as possible. Flex your right foot, pointing your toes down. To work your arms and stay balanced, on an exhale, bring your palms together in front of you, keeping your arms straight. On your inhale, bring your arms either back out into a T-shape or all the way to your lower back. Feel the work and strength in both of your legs, and keep your abdominal muscles engaged. Hold the pose for five to seven deep breaths. Repeat on your left leg.
Half Moon Pose
From arms' length, place your right hand on the pool wall. Lean slightly forward to raise your left leg straight back. Keep your left arm along your left side, for now. Turn your hips and shoulders out to your left. Imagine you are trying to get your body sandwiched between two panes of glass. Your belly button should face straight out to your left. If you feel able to, raise your left arm straight up toward the ceiling. Also, try raising your left leg up as high as possible for a more intense yoga workout. Relax your face and shoulders as you breathe deeply for five to seven breaths. Repeat on the other side. According to Yoga Journal, half moon pose improves balance, aids digestion and relieves stress.
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