Swimmers Yoga Core Flow

Every swim stroke requires free flow mobility with zero pain and a strong core to propel yourself through the water. This Swimmers Yoga Core Flow can help hybrid warriors improve both flexibility and core strength. No equipment necessary.

Who's This For?

Suitable for all levels

Swimmers Yoga Core Flow:

Complete each exercise in sequential format.

Complete each exercise for 30-60 seconds or 3-5 deep breaths.

Swimmers Yoga Core Flow:

Standing Forward Fold

Downward Dog

Cobra Pose

Childs Pose

Back Extension Hold

Lizard Lunge

Crescent Lunge

Deep Squat Hold

Crow Pose

Seated Side Stretch

Seated Spinal Rotation

Boat Hold

Swimmers Yoga Core Flow Alternatives:

Lizard Stretch > Deep Lunge Stretch

Crescent Lunge > Deep Lunge Stretch with Overhead Reach

Crow Pose > Single Leg Straight Arm Plank

Boat Hold > Boat Hold with Bent Knees > Russian Twists

Initial Mile Coach Notes:

• Follow a 3 second deep breath count for each exercise. Inhale for 3 seconds and exhale for 3 seconds. Modify breath length as necessary.

• Modify time length for each exercise.

• Execute each exercise at your own comfort level.

• Repeat Flow at least 2-3 times per week.

• Use yoga blocks and/or wall to support any stretches necessary.

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.