Free Yoga Lesson
Diaphragmatic Breathing:
What it is: A Yoga Breathing Exercise (Pranayama) that deepens and slows down your breathing. Used for relaxation, concentration and meditation.
Benefits for Divers: Helps to expand lung capacity and decrease how much compressed air is used per minute, thereby increasing the time spent under water. Relaxes the body and mind and prevents stress. Antidote for rapid, shallow breathing which can lead to panic. Removes anxiety before and during dives. Essential for mastering neutral buoyancy in all positions underwater. Increase the ability to concentrate. Puts mind in a meditative state - dives become more enjoyable.
How to do: Lay on your back in a comfortable position. Place both palms of your hands on your abdomen, fingers pointing toward each other. Pull your abdomen in until all the air is out of your lungs and your fingertips touch each other. Inhale deeply to the bottom of your lungs and push your abdomen upwards forcing your fingertips to move away from each other.
The Easy Cobra (Sphinx):
What it is: A backward bending Yoga Posture (Asana) which strengthens and stretches the back, shoulders and spine.
Benefits for Divers: The Cobra counteracts poor back and shoulder position caused by the scuba tank and weight belt. It opens the chest encouraging expanded breathing. The shoulders are opened and stretched. The lower back is greatly strengthened. The asana can relocate a slipped disc and remove backache. It stretches the abdominal muscles and tones and strengthens the muscles controlling the spine. Helps to correct back problems caused by wearing and carrying heavy scuba equipment.
How to do: The Easy Cobra or Sphinx: Lie flat on the stomach with the forehead resting on the floor, legs straight and the soles of the feet pointing up. Bend the arms and place the forearms on the floor with the palms down on each side of the head. The fingertips point forward but are in line with the crown of the head. Forearms and elbows are close to the body. Relax and raise the head, shoulders and chest with the elbows, forearms and hands remaining on the floor.
The Cobra:
Similar to above but to start the palms of the hands are below and slightly to the side of the shoulders. Relax and raise the whole body, especially the lower back. In the final position the pubic bone remains in contact with the floor and the navel is raised to a maximum of 3 cm. This asana is best practiced under the supervision of a trained yoga teacher.
The Fish:
What is it: A posture (Asana) that bends the upper back and opens the chest.
Benefits for Divers: The Fish opens your lungs to their maximum thereby encouraging deep breathing. Deep, slow breathing is vital for safety underwater. Can correct asthma and bronchitis. It encourages circulation of blood in the back, alleviating backache and cervical spondylitis caused by scuba gear. It is useful for all abdominal ailments which can interfere with a diver’s holiday. It regulates the function of the thyroid gland, boosting the immune system which works extra hard during the in and off gassing of nitrogen associated with scuba diving.
How to do: Lie on your back with feet and legs together. Raise your chest and carefully bend backward, supporting the body with the arms and elbows. Lift the chest, take the head back and lower the crown of the head to the floor. Breathe slowly and deeply.
Advanced Fish:
Advanced Fish variation (shown in photo): should be attempted only under the supervision of a trained yoga teacher.
The Easy Bridge:
What it is: a backward bending posture (Asana) which strengthens and stretches the back and abdomen.
Benefits for Divers: Realigns the spine eliminating rounded shoulders caused by wearing the scuba tank. Relieves backache caused by scuba gear and weight belt. It massages and stretches the colon and abdominal organs, improving digestion.
How to do: Lie flat on your back. Bend the knees, placing the soles of the feet flat on the floor a hip’s width apart. Place the palm of the hands on the floor near the heels. Raise the buttocks and arch the back upward. Try to raise the chest and navel as high as possible, pushing the chest up towards the chin and head without moving the position of the feet or shoulders.