Yoga Sequence Builder for Yoga Teachers

Yoga Sequence for Swimmers: Aqua Yoga Sequence

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Yoga Sequence for Swimmers: Aqua Yoga Sequence: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Standing Balance One Leg Raised
    The regular practice of Surya Namaskar for swimmers on the yoga mat along with the other exercises as a routine must be encouraged for a good overall toning of the muscles. The sequence will be first followed outside the water in one round and the same will be done inside the water using the wall support if required.

    A. Here, standing just outside the pool, stand with feet together taking a few breaths.

    B. Inhale and raise the left leg taking it parallel to the floor, while placing the hands on the hips

    C. Standing here in Utthita Hasta Padangusthasana, strengthen the thighs, while balancing the leg stretching it straight in front of you. Remain here for 6 breaths (~1 minute).

    D. Release to repeat with the other leg and remain for 6 breaths (~1 minute).

    E. This pose is great for the legs and opening of the muscles here at the hamstrings and the quadriceps helps to keep the entire leg relaxed while swimming causing lesser injury.

    A. Practice this pose inside the water while holding the wall for better support.

    B. If one is confident, then avoid the water and maintain balance while practicing this pose in the water to hold for 6 breaths.
  • Sky Archer Pose
    A. Release and stand with feet apart where the right foot is at 90 degrees and the left foot turned inwards at 45 degrees.

    B. While standing here with feet apart, more than hip distance, inhale and raise the arms above your head and hold the right wrist with your left hand to go into Sky Archer Pose.

    C. A great pose for the lower sides of the back and the chest. The extending of the arms along with the neck here is good for BACK STROKE swimming. An overall stretch felt both at the lower part of the body and at the upper part.

    D. Stay here for about 6 breaths and watch for the stretch in the entire right side of the body.

    E. Release to repeat with the other side.

    A. Practice this pose in the water, resting the front foot toes on the wall at the depth of the pool.

    B. Stay here in the pool in this posture for 6 breaths if possible. Make sure the feet are firm and the practice is done at the shallow end of the pool.

    C. The body may begin to float taking you away from the posture and the wall. It just requires some practice of using the body carefully in the water.

    D. Hence one could use the hand on the wall for support.
  • Reverse Triangle Pose (Viparita Trikonasana)
    A. After the practice of Sky Archer Pose, exhale and bring the left arm behind to be placed on the back of the left knee and the right arm stretched above your head to go into Reverse Triangle Pose.

    B. Stay here in this deep stretch for about 4 breaths making sure the balance is right. Don't put too much pressure on the knees while standing in this pose.

    C. Release to repeat the other side and to hold for 4 breaths.

    A. Practice this pose in water, while placing the foot close to the wall at the depth and if not confident, then hold the wall in front of you while stretching the other arm above your head.

    B. Stay for at least 2 breaths to begin with and then gradually go into 4 breaths.

    C. Release and repeat with the other foot feeling the stretch at the left side of the body while in the pose.
  • Airplane Pose (Dekasana)
    A. From Viparita Trikonasana, stand with feet together for a few breaths.

    B. Inhale and raise the left leg completely behind you, while bringing the torso parallel to the floor in Airplane Pose or Dekasana.

    C. Hold the balance here, feeling the stretch at the left leg hamstrings and at the right lower back.

    D. Stay here for about 6 breaths and release to repeat with the other side taking the left leg stretched out behind you in Dekasana.

    E. This pose improves the balance with better flexibility giving confidence with the balance. The body becomes light and this can be used as an advantage while in the water.

    A. Practice this pose holding the wall if not confident and stretch the legs to the maximum.

    B. Stretch till the torso is flat on the water just about touching the water with your chin. Stay here for about 6 breaths and watch how easily the legs get stretched in water.

    C. Get the balance right, and make sure the breathing is under control and one is aware of the breath.

    D. Relax and release to repeat with the other leg for about 6 breaths.
  • Diver Pose
    A. What better way to bring this pose into this sequence and as the name suggests Diver's Pose.

    B. Release from Dekasana and come to stand with feet together.

    C. Inhale and go on your toes to balance the body and as you slowly exhale, go forward with the torso aiming to reach the floor with the face here.

    D. Balance the body carefully here, and mastering this pose here is of great advantage as this pose will teach you how to keep the body light as a feather.

    E. Remain here balancing the body on the toes, for about 8 breaths or what makes it comfortable.

    A. Practice this pose placing the back against the wall in the water.

    B. Inhale and go on your toes while holding the wall from behind. Exhale and bring the face into the water to continue standing in Diver's Pose.

    C. The feeling of the body in the water will help you here to understand your body better. Putting the face inside the water here, start slow breathing and watch the bubbles forming under water as you exhale.

    D. A great pose to be practiced inside the water to improve the fear of water and gain confidence with the body and the breathing in water.

    E. Release to repeat this pose again till you have understood the movement of the breath and the body control in the water.
  • Cosmic Egg (Brahmandasana)
    A. Release from Diver's Pose and come to sit on the floor.

    B. Inhale and bring the knees bending the legs close to you pressing them against the chest.

    C. Balance the feet off the floor, pressing the thighs, while holding them within your arms. Extend the spine and sit balancing on the sit bones.

    D. Remain here in Brahmandasana or Cosmic Egg, to release any unwanted air within the body to keep the body light.

    C. This pose is a must to practice to release any pressure or heaviness around the abdomen to keep the body light and supple. Stay here for about 6 breaths.

    A. Stand in the water facing the water in front of you while the back rests on the wall.

    B. Inhale and throw the legs up while holding the wall with your hands from behind.

    C. Just quickly hold the knees with your hands and watch how the body slowly sinks within the water.

    D. Allow the body to go down till you can touch the floor of the swimming pool. Here the breathing can be held or one could slowly exhale while going down.

    E. This pose will help to improve the breathing while also allowing the body to be loose and supple. A supple body is good for swimmers and helps to relax faster after swimming too.

    F. Remain as far as it is comfortable and release to come back to the surface of the water on your own. Repeat it again till you feel the need.
  • Handstand Pose (Adho Mukha Vrksasana)

    A. One of the best ways to enjoy the benefit of Handstand Pose in WATER if one finds it difficult to practice this on LAND.

    B. While standing in the water, inhale and jump throwing yourself inside the water head first, and stretch the legs straight upwards.

    C. As you go in exhale and place the palms on the floor of the pool or underground, stretching the entire body upwards to go in Adho Mukha Vrksasana.

    D. This wonderful pose will help you become very friendly with the water and also helps to gain confidence with the body and the breathing.

    C. While in this pose, the body will slowly start to float upwards, allow that to happen and repeat this practice after releasing.

  • Corpse Pose (Savasana)
    A. Ending the sequence to come to relax completely is SAVASANA.

    B. While in water, throw the body on the surface of the water and let the body float as long as you have control over your breathing. This pose Savasana or Corpse Pose is best used here, giving credit to the name CORPSE, and allowing the body to look like one on the surface of the water.

    C. A great pose to be done after the swimming session is over to just relax the body and stay calm with the breathing.

    D. This pose requires a lot of practice to remain on the surface of the water, else one would start sinking, and all the water would go into the ears and nose. Hence one could do this holding the wall with your hand from behind while allowing the rest of the body to float.

    Happy Swimming!!
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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