Tree
Strengthens: Quads, glutes
Stretches: Adductors, lats
While balancing on one leg, bring the opposite foot on the side of your standing ankle (level 1), inner calf (level 2), or inner thigh (level 3). For beginners join your hands, in a prayer position, at chest height; advanced position is with the arms extended straight above the head. People with knee problems should use caution.
Draw your energy up towards the sky while ‘planting' the standing foot. Contract your abs and lift – envision your energy rising from the standing leg, into the sky. Hold for 10 seconds to one minute, depending on your comfort level. Switch sides and hold for same length of time.
Balancing Half-Moon
Strengthens: Obliques, adductors
Stretches: Hamstrings
From a wide stance, raise one leg (sideways) to hip height and follow through with your torso so it's parallel to the pool bottom. Stretch one arm out so that it is directly under the shoulder and fingertips are pointing towards the pool bottom. Bring your other hand to your hip or, if comfortable, lift that arm towards the sky. When balanced, look up towards the sky. Hold for 10 seconds to one minute, depending on your comfort level. Switch sides and hold for same length of time.
Final relaxation
Lie on your back, using a noodle behind your back or foam dumbbells under your armpits. Allow your arms and legs to relax and be supported by the water.
Relax. Inhale deeply and hold. Find peace and calm. Release tension and stress. Focus on your breathing.
Photos of yoga poses courtesy of Body Check Inc.
Michele Drake is a Toronto-based fitness consultant. She is certified with a long list of associations including the Canadian Personal Trainers Network, CanFitPro and the Canadian Society for Exercise Physiology. She is also the president of BLAST®, a sport training program for adults and kids alike.
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