Guest article provided by: waterfitnesslessonsblog.com
Mind-body exercise is a physical activity that combines controlled breathing and mental focus to improve strength, flexibility, and balance. Examples include Yoga, Tai Chi, and meditation, which foster harmony between the mind and body, enhancing relaxation, stress reduction, and overall well-being. Performing mind-body exercises in the pool brings additional benefits. Immersion lowers blood pressure for most people, and this effect lingers for some time after you get out of the pool. Being in water lowers the stress response and creates a feeling of relaxation. Hydrostatic pressure pushes blood out to the extremities, increasing stroke volume and cardiac output, while at the same time lowering the heart rate. Hydrostatic pressure compresses the submerged body which helps reduce swelling and fluid buildup, relieving inflammation of the joints. Immersion offloads the joints, making movement more comfortable.
Aquatic mind body exercise includes Water Yoga and Ai Chi. Both emphasize diaphragmatic breathing. Inhale through your nose, filling your belly with air. You should be able to feel your belly expand. Exhale through your mouth, completely emptying your lungs. An added benefit of aquatic mind body exercise is that breathing against the hydrostatic pressure of water increases the work of breathing and strengthens the muscles of respiration.
Water Yoga and Ai Chi also include mental focus. You want to pay attention to how your arm or leg is moving, how the water feels as you move through it, and how your breathing coordinates with your movement. If your mind wanders, acknowledge your thoughts without judgment and let them go. Instructors may play soft music or no music at all to avoid distractions and encourage mindfulness.
Water Yoga modifies traditional Yoga poses (asanas) so that they can be performed in the pool. Standing asanas such as Mountain and Warrior II need little modification. Balanced asanas such as Tree and Warrior III are excellent in the pool because the movement of water adds a challenge, while at the same time the water’s resistance supports the body and reduces the risk of falling. You can use the pool wall, a kickboard or a pool noodle to assist with some asanas. The pool noodle is also used for Floating Meditation at the end of a session. During this time move from actively concentrating to just being. For more information on water yoga look for Christa Fairbrother’s book Water Yoga: A Teacher’s Guide to Improving Movement, Health and Wellbeing.
Ai Chi was developed in 1993 by Jun Konno. It is a series of breath centered movements performed in flowing patterns. Ruth Sova brought the technique to the United States and gave the 19 postures their names. The first one is a breathing posture. The others focus on the upper extremities, trunk stability, lower extremities, cultivating the Chi (our vital life force), and total body coordination. The postures do not have to be done in a certain order. You can make changes or modifications, eliminate postures, or vary the number of repetitions. Jun Konno said that “however it turns out is exactly how it was meant to be.” You can watch a YouTube video of Jun Konno performing Ai Chi. For more information on Ai Chi look for Ruth Sova’s book Ai Chi: The Water Way to Health & Healing.
Incorporating mind-body exercises into your routine, especially in an aquatic setting, offers a unique blend of physical and mental benefits that promote overall well-being. Whether you’re practicing Water Yoga or Ai Chi, the combination of controlled breathing, mental focus, and the soothing properties of water can transform your exercise experience into a holistic practice that nurtures both the body and the mind. As you immerse yourself in these practices, you’ll find that the gentle resistance of water not only enhances your physical strength and flexibility but also deepens your connection to your inner self, fostering a sense of peace and relaxation. Embrace the power of aquatic mind-body exercises to elevate your health and wellness journey to new depths.
