Yoga Exercises For Kayakers

Some basic yoga exercises will help to avoid an aching back and kayak fatigue. The same principles of harmonic motion, flow, proper breathing and posture apply to both yoga and kayaking. A good regimen in yoga will help make your paddling experience that much better and more comfortable.

Step 1

Sit on the floor "Indian style" with arms loosely at your sides. Take a deep breath to help sit up straight and accomplish better posture. The deeper the breath, the straighter you will sit. Correct paddling posture depends on a back at right angles with the water. So the "union" (one translation of the Sanskrit word "yoga") of breath, movement, consciousness and posture will help prepare for paddling. Since the kayaker needs to be perpendicular to the water surface at all times, this exercise will help prepare for that.

Step 2

Strengthen the torso muscles by lying down in the cobra position on a mat on the floor. With toes together and arms at your sides, breathe deeply facing right and left several times. Then bring your torso, head and shoulders up using your back muscles more than your arms. Breathe in deeply as you rise, and breathe out as you recline. Do this slowly for three complete cycles. Paddling is really done more with torso muscles than with your arms, so strengthening your torso should help your paddling strength.

Step 3

Do each exercise slowly and patiently. Control, full, long breaths and calm movement are important. No quick or jerky movements should be part of the exercises. Breathe through your nose. This measured, easy application of exercises should help prepare for the measured, easy paddling of a kayak where all your movements need to be smooth and controlled.

Step 4

Go into the locust position after a few full breaths following the cobra movements. Put your palms down, arms out at your sides like wings in a glide. Push down with your stomach on the floor, stretch out with your arms and back with your feet with toes outward. Arch your back so you are trying to look forward and up. Repeat slowly three times with deep breaths in through your nose as you arch, and slow release of breath as you come back down to the floor. The balance and torso strength achieved through this exercise will translate into good balance and endurance for extended paddling in a kayak.

Step 5

Come up onto your hands and knees in the child's pose, lowering your butt to your heels. Put your head slowly down to the floor until your forehead is resting on the floor, and breathe deeply. Relax your shoulders and bring yourself up until you are sitting on your heels. This careful, controlled positioning will help you maintain your position and oneness with the kayak when paddling. Traditionally, in yoga, you bow for a moment as you complete the series of exercises. The mind in tune and at one with nature is easily transferred to being in tune and at one with your kayak, paddle and water.