Water yoga, also known as “Woga”, is an exercise that unites the benefits of traditional yoga with the satisfaction generated by water. Among the main benefits of practicing this style of yoga is that it does not have danger of injury, since when carried out in the water, the joint impact and the muscular overload are significantly minimized.
This discipline is recommended for those who suffer from arthritic injuries or have limited anatomical abilities. It is also very suitable and advised for overweight people. The primary exercise is the breathing. Then it is about regulating movements and breathing with traditional yoga postures. There is a lot of twisting of the body, especially the spine.
Finally, after emptying the air from the lungs, you have to sit down and lie down at the bottom of the water, relaxing the body and letting yourself be carrie for a few seconds by the movements of the water. It is very advisable to practice water yoga to maintain a suitable weight, relax your body and relax your psyche, especially in the summer season.
Who can practice Water Yoga?
Both children and adults can benefit from all the virtues that yoga in the water offers. It is recommended, above all, people with excess weight, bone problems, pregnant women, children with spinal problems and elderly people who have difficulty moving more and more. It is also advised as a method of rehabilitation after accidents or injuries. But, as we say, it is an activity suitable for everyone who wants to try new experiences in the water. With aquatic yoga, a perfect union of relaxation, concentration, meditation and flexibility is realized.
Another point in favor of the woga is that it can be practice both in summer and in winter, since its exercises can be carrie out in outdoor and heat swimming pools, in the sea, in a river or lake, or even in a bathtub, or Jacuzzi. Of course, the ideal is that the water is tempered for a greater relaxing effect, between 25 ° C and 35.5 ° C.
How is a Water Yoga class?
The class structure is similar to a conventional class of hatha yoga (breathing techniques, preheating exercises, sequence of asanas (Vinyasa) specially adapted to the aquatic environment using also some accessories for swimming pool and is concluded with a final relaxation (where meditation is possible as well).
However, it is recommend to develop a specific program for each individual. For those who like the dynamism and who are in optimal physical conditions, they also design more vigorous exercises with Vinyasa that require a greater corporal exigency.
They can be done individually or in a group. Some positions are made in flotation, and others with feet on the ground or support on the edge of the pool, others sitting. It is advised in specific cases of yoga therapy that the temperature oscillate between 34 and 36 degrees in winter, and between 20 and 25 degrees in summer as the muscles relax better in warm water and a lower temperature than desired can produce hypothermia.
It is not necessary to know how to swim or breathe under the water (in these cases the yoga teacher designs specific exercises that contribute to this practice). Some classes focus more on the physical part and others on the meditative part. Meditation on the water offers great benefits as well. Many decide to do so at the end of the day as the relaxing effects of water and meditation help to better sleep. The duration of the class can vary from thirty minutes to one hour.
Benefits of Water Yoga
The benefits of practicing yoga in the water are innumerable, because it is a therapy that helps to improve health in all aspects. Water has certain properties that can make us heal and cure some ailments: from regulating breathing and relaxing the body, to toning muscle mass or even treating problem of self-esteem and depression. It is necessary to consult with a doctor before starting to perform yoga in the water. Since this one must elaborate a special program for the needs of each person.
When we submerge ourselves in warm water it generates a hydrostatic pressure that helps us to breathe and the nerves act deeply in the body. Therefore, aquatic yoga is able to stimulate the immune system, increase blood circulation and improve lymphatic drainage.
Meditation in the water helps us to become aware of our body and work the muscles and joints more easily. The movements must be extend slowly to the point of no longer comfortable, but should not cause pain.
Other benefits Include:
#1- Woga is a perfect workout for slimming and toning, since its positions not only guarantee a good caloric expenditure, but also contribute to muscle toning.
#2- Woga exploits the benefits of water as an effective remedy against fluid retention and cellulite as it improves circulation.
#3- It helps tone the muscles to harden the abdomen, legs, buttocks and arms.
#4- When practiced in the water, it avoids joint pains and back pain.
#5- One of the goals of this discipline is to promote relaxation. And helping to calm anxiety and reducing levels of stress and depression.
#6- Promotes a better level of breathing.
#7- Helps mitigate the discomfort of arthritis, osteoarthritis, spinal problems and other bone disorders.
#8- Accelerates recovery of muscle and joint injuries.
#9- It improves the digestive and glandular system.
#10- Promotes blood circulation.
#11- Improves self-esteem.
#12- Calms the nervous system by reducing stress.
#13- Stimulates the immune system.
#14- It improves the feeling of physical and emotional well-being.
Poses for Water Yoga
With these three basic positions, you can start in the Woga world. In addition, with these poses you can harden buttocks, improve balance, reduce anxiety, strengthen the muscles of legs, ankles, shoulders and hip and calm back pains:
Posture of the chair or Utkatasana
Inhale and stretch your arms up with your hands and legs together. Exhale, harden your buttocks and pretend you’re going to sit on a chair. Hold for 30 seconds.
Tree stance or Vrksasana
Standing up, raise your arms keeping your hands together. Bring one of your feet up to your groin or as high as you can. Stay that way for 30 seconds and change your foot.
Hero in balance or Eka Padasana
Stand, inhale and hold your feet together. Exhale and hold your arms up, keeping your hands and fingers together. Then lower your arms forward at shoulder height. Bring one of your legs back, as high as you can, for 30 seconds. Do it again with the other leg.
So if you like yoga and water, you cannot miss practicing Water Yoga! We promise you will not regret it!
To finish, as always, we invite you to share this post in your social networks. Also, if you have any questions or if you’ve already tried the water yoga, tell us about your experience! We would love to read it!