MONS Athletics
Yoga routines

Pre-Swim Yoga · 01

Before a swim · 5 min · Twist · Before training

Why it works: Chapter 23, Stiff people work harder for every stroke

The routine

  1. Half sun salutations

    1. 1
    2. 2
      Upward Salute

      25 s

      Inhale, arms all the way overhead, ribs lifting off the hips. Stay tall — this is the reach the whole session is about, and it is the first thing to find.

    3. 3
      Standing Forward Fold

      15 s

      Exhale and fold, hands to the shins. Nothing goes on the floor here — the deck is wet and you are barefoot.

    4. 4
      Halfway Lift

      10 s

      Inhale, flat back, hands on the shins. Keep flowing between the four for the whole minute.

  2. Reach and turn, right

    1. 5
      Warrior II

      Right · 15 s

      Step the left foot back and turn it in, front knee bent over the ankle, arms long front and back. The doorway into the next two — do not settle here.

    2. 6
      Reverse Warrior

      Right · 35 s

      Turn the front palm up and reach that arm back and overhead, back hand sliding down the back thigh. Legs unchanged. This is the side of the body a stroke lengthens on every reach.

    3. 7
      Revolved Lunge

      Right · 40 s

      Come up, square the hips forward and lift the back heel, palms together at the chest, and hook the left elbow outside the right knee. Turn from the ribs. Hands stay at the chest — nothing goes to the floor. Breathe in and out of the turn rather than parking in it.

  3. Reach and turn, left

    1. 8
      Warrior II

      Left · 15 s

      Step through and change sides. Right foot back and turned in, left knee over the ankle.

    2. 9
      Reverse Warrior

      Left · 35 s

      Front palm up, reach back and overhead. Same stance, torso only.

    3. 10
      Revolved Lunge

      Left · 40 s

      Square the hips, lift the back heel, right elbow outside the left knee. Ribs first, arms second.

    1. 11
      Cross-Body Reach

      Alternate sides · 1 min

      Step the feet wide. Hinge and send the right hand down toward the LEFT shin while the left arm reaches straight up, chest turning open, eyes on the top hand. Rise all the way to standing, then the left hand toward the right shin. Keep alternating — one long diagonal from the top fingertips to the opposite heel. This is the stroke rehearsed on dry land, and it goes last because it is the biggest thing here.

    1. 12
      Mountain

      Walk the feet in and stand tall. Get in.