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Yoga flows

Yoga for swimmers: a 25-minute dryland class for the upper back, shoulder blades and hips

Swimmers' shoulders are often loose, and looseness is a risk factor for injury, so this class works on control rather than stretching the shoulders further: upper-back turns, holds for the shoulder blades and trunk, hips for kicking, and slow breathing on land. No trial has tested yoga poses in swimmers; the rotator cuff routine on our swimming page has the better evidence, so do that too.

25 minBeginner16 movesA wallBack · Abs · Shoulders · Glutes · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

Settle (2 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoNo holds: breathing practice belongs on land, never held underwaterEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Upper back (5 minutes)

  1. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoSlower than feels naturalHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Thoracic rotation6 per side
    Beginner · 3D demoTurn from the ribsEasier: Side-lying open bookHarder: World's greatest stretch
  3. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoKeep the top arm low if your shoulder feels loose or pinchesHarder: Thoracic rotation
  4. Sphinx pose (Salamba Bhujangasana)2 holds of 20 to 30 s
    Beginner · Back, Abs, Chest · 3D demoSkip it if arching hurts your backHarder: Cobra pose (Bhujangasana)

Shoulder blades (5 minutes)

  1. Prone Y-T-W raises1 round of 8 of each letter
    Beginner · Back, Shoulders, Neck · 3D demoDraw your shoulder blades down and together before the arms liftEasier: Wall angelHarder: Bent-over reverse fly
  2. Locust pose (Salabhasana)2 holds of 5 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoArms reaching forward, a little off the floorEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  3. Wall angel8 slow slides
    Beginner · Back, Shoulders · 3D demoA small range is fineEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises

Trunk (3 minutes)

  1. Boat pose (Navasana)3 holds of 5 breaths
    Intermediate · Abs, Hip flexors, Back · 3D demoKnees bent, chest lifted: a streamline on landEasier: Staff pose (Dandasana)Harder: L-sit
  2. Knee side plank2 holds of 15 to 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoOn your forearm and knees; stop if the supporting shoulder hurtsHarder: Side plank

Hips (4 minutes)

  1. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee paddedEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. 90/90 switch10 slow switches
    Intermediate · 3D demoFor breaststrokers' hip rotation; skip it if it presses on a sore inner kneeEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off
  3. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoNever press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

Only for a stiff shoulder (optional)

  1. Cross-body shoulder stretch5 × 30 s on the tighter side
    Beginner · Shoulders, Back · 3D demoOnly if turning one arm inwards is clearly stiffer; arm at chest height. Skip it with a loose or dislocated shoulderHarder: Sleeper stretch

Rest (4 minutes)

  1. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide; arms by your sides if your shoulders are soreHarder: Extended puppy pose (Uttana Shishosana)
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoLet your breathing slow

Tips

  • This class trains control, not range. If your shoulder feels loose or has dislocated, keep every arm move small, stop if it feels about to slip, and skip the cross-body stretch.
  • Strength comes first for swimmer's shoulder: do our shoulder care routine for swimmers twice a week, and this class alongside it.
  • Breathe slowly on land only. Never practise breath-holding or over-breathing in the pool: it can cause a blackout underwater without warning.
  • Inner knee sore from breaststroke? Skip the 90/90 switch if it presses on the knee, and leave out hero pose and lotus.
  • Back hurts when you arch? Leave out sphinx and locust; a teenager whose back pain lasts or is worse arching backwards needs it checked.
  • After pool sessions or on dry days, not just before a race: long holds before explosive efforts can sap power for a while.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for swimmers: a 25-minute dryland class for the upper back, shoulder blades and hips take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 8 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.