Saw – On the mat, sit erect with legs slightly wider than hip width apart.  In the water, stand facing the side of the pool.  If possible, place one leg on the gutter.  If not, stand with legs hip width apart.  Arms extend to the sides.  Twist to one side maintaining a geometric box with the torso.  Reach toward the little toe on the side opposite the arm while exhaling.  Return to the start position.  If the leg is on the gutter, repeat five times to one side and then switch to the other side.  On the mat, or when standing, alternate sides.

            Moving to yoga poses, it is best to learn them near the side of the pool.  Yoga is an ancient system of poses that have been passed down through the years.  Yoga is a Sanskrit word meaning union of the physical self with the universal spirit.  Practicing yoga is a way of life that integrates the body, mind, and inner spirit.  In the United States most practitioners say they practice hatha yoga, meaning a series of physical poses.  There are many different styles of yoga.  Learning yoga poses, I recommend starting with Iyengar which focuses on proper body alignment.  You use props such as belts, blocks, walls, and even chairs to assist in attaining the correct positioning in the poses.  In the water, the wall is the main prop.  As confidence is achieved in performing the poses, you can move away from the wall.

Yoga poses are described below.  Hold for approximately five breaths before returning to the starting position.

Warrior II – Standing with legs spread about four feet.  Turn out the right foot and leg.  Bend the knee and sink into a lunge position.  Do not let the knee rotate inward.  The torso remains facing forward and upright.  The arms are extended.  Look forward through the leading hand.  Repeat to other side.

Side Angle – Begin in the Warrior II pose described above.  The lateral bend is limited because of the water.  In the water, place the forward hand on the forward thigh.  Laterally bend to that side.  The back arm extends in the air.  Repeat to other side.

Lean back – Begin in the Warrior II pose described previously.  Extend the back arm down the back leg and laterally bend back opening the chest upward.  The forward arm extends in the air.   Repeat to other side.

Warrior I – Stand with the legs spread about four feet.  Turn one foot to the side.  This will be the lead leg.  The back leg turns slightly inward.  Turning the body square to the side over the lead leg, bend the lead leg and extend the arms overhead with palms facing each other.  Be careful not to extend the back.  Repeat to other side.

Tree – Stand erect with feet parallel and hip width apart.  Lift one foot to the inside of the other leg being careful not to place the foot against the side of the knee.  Arms bend and the hands come into prayer position.  Gradually extend the arms overhead.  Repeat the pose on the other leg.

            Ai Chi was developed around 1990 in Japan by Jun Konno and popularized in the United States by Ruth Sova.  Ai Chi develops the concepts of roundness, continuity, naturalness, and slowness.  You use a combination of deep breathing and slow broad movements in chest deep water with an inwardly directed focus.  The circular movements create harmony in the body along with improved balance and increased range of motion.  The repetition of the movements encourages relaxation and tranquility. 

            Below are Ai Chi movements that enable smooth transitions between poses.  Ai Chi is typically formed away from the pool wall in chest deep water with the body immersed to the neck.

Floating – Sitting against the pool wall, Fluid Yogalates begins with floating to connect with the breath and release the back into the pool wall.  The arms begin extended in front of the body.  With the exhale, the arms flex down toward the legs.  The arms extend upwards to the surface of the water with the inhale.  Movements occur at the pace of the individual’s breathing pace.  Repeat five to eight times.

Shifting – Assuming the basic stance in the pool for Ai Chi, the right arm with the palm down horizontally adducts across the body while the weight shifts to the left side.  This is the exhale.  As you inhale, the right arm with palm up horizontally abducts to its start position.  The left arm with the palm down horizontally adducts across the body while the weight shifts to the right side.  Repeat five to eight times.

Accepting – Assuming the basic stance in the pool for Ai Chi, exhaling, the right arm with the palm down horizontally adducts as the body pivots to the left.  Inhaling both arms horizontally abduct then horizontally adduct with the exhale.  Repeat five to eight times.  Return to the basic stance and repeat to the other side.

Rounding – Begin with the pivot performed in Accepting.  As the arms horizontally abduct while exhaling, bring the back leg forward and round over bringing the hands tp the ankle or lower leg of the leg that came forward. 

            Fluid Yogalates is gentle on the body while developing strength, balance, postural alignment, and body control.  The plus of the program goes even beyond to leave each person with a center of calm.  The newcomer needs to enter the program with an open mind.  Practice with an experienced leader.  Add music appropriate to the likes of the participants.  Customize the program for your group.  The possibilities are endless.

            Additional movements and poses are detailed in my book, Transitioning Yoga and Pilates Between Land and Water.  I also offer CEU workshops at ATRI events, AEA/IAFC, and upon request.  More information is available at www.mwaquatics.com. You can contact Mary at mwykle.com.  Information is also available from the Aquatic Therapy & Rehab Institute (www.atri.org) or Ruth Sova at RuthSova@Ruth Sova.com.