Hot Tub Yoga

HOT TUB yoga Beginner Intermediate Advanced NOTE: Before attempting hot tub yoga, be sure you check with your primary care physician if you have any health issues. If you have heart disease, problems with dehydration or heat intol- erance, or have had heat-related illness (such as heatstroke) in the past, it is probably best to skip hot tub yoga. Pregnant women should also pass on this type of yoga. Otherwise, drink plenty of water and stop if you feel dizzy, lightheaded or sick in any way, shape or form. Warm Up It's a good idea to get the body warmed up before getting in the tub with some light cardio. Do some light stretching as well to help loosen muscles and prepare them for exercise. Wave Pose (One-arm advanced bend) Stand up straight in the middle of the hot tub with your feet spread shoulder-width. Lift your right arm straight up and to the left while kicking out your right hip. Look up at your right arm. Repeat on the other side. Half Boat Pose Sit on the edge of a seat in the hot tub with your back straight and your hands on the seat to keep balance. Lift up your half-bent legs with your shins parallel to the water surface. Straighten your arms in front towards your shins. Half Moon Pose Stand up straight in the middle of the hot tub with your hands against your lower back. Slowly arch your back focusing on the chest area of your backbone. Press your elbows together and don't throw your head back too far. Breakwater Pose (Waist Rotation) Stand up straight in the middle of the hot tub with your feet at hips' width. Reach both arms out in front of you. Using your torso (not your pelvis), turn right keeping your arms out straight. Repeat on the other side. Pelican pose (Eagle) Stand up in the middle of the hot tub bending your knees slightly. Wrap your right leg around your left leg. Put your arms out to the sides and bend them in a 90 degree angle upwards. Place your left elbow over your right elbow and press your hands together. Repeat with the opposite limbs. Diver's Pose (Big Toes) Sit down on the edge of a seat in the hot tub with your legs bent in towards your chest. Grab your toes with both of your hands. Straighten your legs up while holding your toes. Keep your back straight and remain balanced on the seat. Driftwood Pose (Tree) Stand up straight in the middle of the hot tub. Lift and bend your right leg out to the side and place your foot on your inner left thigh. Remain bal- anced, back straight, looking forward, and hands in Namaste. Repeat on the other side. Propeller Pose (Extended Arms and Legs) Stand up straight in the middle of the hot tub. Lift your arms up past your sides with your palms facing up, over your head and down to chest level. Then, jump stretching your arms out wide and to the sky, and your legs apart, much like a jumping jack. Be careful jumping in your hot tub. High Tide Pose (Advanced Extended Hand to Toe) Stand up straight in the middle of the hot tub. Put your right hand on your hip and grab your left foot with your left hand. Extend your left leg out to the side while holding your foot. Open your chest and look to the right. Repeat on the other side. Crab Pose (Buddhist Stupa) If possible, stretch your legs across the hot tub using the seats. Put your hands in Namaste and squat down keeping your backbone axis from your tailbone to your head. Be careful with this pose. SwiM Sources Yoga.com UNIVERSITY YogaJournal.com YogaDork.com The Ultimate Guide To Pool Care & Hot Tub Care TubYoga.com www.SwimUniversity.com dashama.tv