Health Benefits Of A Water Yoga | Safety Tips & MORE

Healthy Water Yoga

Yoga is a famous spiritual practice that originated in India, and today, among its renowned yoga practice is done in the water, which they called “Aqua yoga.”

As time goes by, it evolved as a popular way of promoting mental well-being and physical health. In the United States, practicing yoga emphasizes physical postures, meditation, and breathing techniques.

Is water yoga healthy? An aqua yoga or water yoga is considered healthy, as it promotes healing.

In this article, you’ll learn further what water yoga is, where it started, and its benefits. We will also list some water yoga poses that you can do.

Definition Of A Water Yoga

Aqua yoga, like any other form of water exercise, has a low impact. Suppose they want to improve their flexibility, range of motion, and strength.

It’s because the buoyant nature of water relieves the pressure of a person’s weight on the joints, reducing pain and discomfort. When you’re in the water, you can stretch muscles and strengthen them with less risk of damage.

Aqua Kriya Yoga is what they called the style of water instruction that emerged in the early 2000s. Those who can’t do yoga on a mat due to physical limitations, disease, and injury can do water yoga. Water yoga is a form of water aerobics like Water Zumba, aqua jog, and aqua aerobics.


Physical therapy and exercise in the water employ several techniques. It’ll help you to speed up in healing. Improve muscular performance, and lessen acute and chronic pain. Below is a list of the health benefits of Water Yoga.

1. Helps Improve Obese Quality Of Life

In five different ways, Aqua Yoga is proven to help obese people improve their quality of life. Physical functioning, general health, social functioning, mental health, and health transition are factors.

According to experts, aqua activities can burn calories in a shorter amount of time. One of the most efficient strategies to lose weight is to do pool exercises.

Aquatic activities can help you lose weight while also being less taxing on your joints. Obesity management revolves around weight loss, and it keeps a healthy weight, reduces joint stress, and lowers the risk of cardiac problems.

These are atherosclerosis, hyperlipidemia, and myocardial infarction.

And If left untreated, heart disease can be fatal to one’s health.

2. Beneficial For Mild To Moderate Heart Failure Rehabilitation

The practice of Aqua Yoga helps the body’s blood flow. Blood flow is critical for the body’s functioning because it transports oxygen, allowing them to perform their duties effectively. Exercises improve cardiac output, which supports the extremities and internal organs.

You can avoid health conditions like ischemia, myocardial if there’s a proper blood flow. The increase in Red blood cell production helps transport oxygen into tissues.

3. It Promotes Sleep

Aqua Yoga relieves stress and anxiety, which can lead to insomnia. It also lessens discomfort, which can keep someone awake for a long time. Aqua yoga can help calm the body and transfer energy across the body, allowing you to fall asleep faster and longer.

Because Aqua Yoga will soothe your mind and emotions, it’s a sure thing that sleeping like a baby.

4. It Helps Cure Athletic Injuries

After sustaining injuries, Aqua Yoga will help their bodies return to normal functioning. It helps reduce pain, increases range of motion, and strengthens muscles. It also helps improve the balance of the affected area. It indicates better balance, according to clinical results.

Athletes are frequently injured as a result of their participation in different activities. Aqua Yoga is one effective way to cure the injured areas. And immersing in water reduces the effect of gravity on the injured part. Allowing the realignment of the injured part.

5. Helps In Preparation Of Delivery For Pregnant Woman

Aqua Yoga is an ideal exercise for expecting mothers. It will assist in strengthening their leg muscles, dorsal and back muscles. Resulting in less pain during pregnancy and serves as a support for the belly as it continues to grow.

Also, it is an excellent option for women suffering from low-back pain.

The hydrostatic pressure on her heart helps maintain a low cardiac pulse, which is essential for smooth delivery.

Immersing in water up to the shoulders relieves 90 percent of body weight. Resulting in a huge relief, specifically in the last months of pregnancy as the belly grows.

Aqua Yoga lessons help oxygenate the muscles and fetus. It also prepares the pregnant woman for birthing. Daily stress, birthing stress, respiration rate, and blood cortisol levels are all reduced by Aqua Yoga.

6. Helps Improve Lung Function

Patients with congestive cardiac failure benefit from Aqua Yoga too. It helps them tone and strengthen their lungs in water. The water creates a safe environment whenever the muscles are strengthened.

Healthy lungs help to keep a variety of ailments at bay. And Aqua Yoga is a simple way to improve lung health.

7. Good Posture

Aquatic yoga provides both physical and emotional benefits. It can help you develop muscular length in the water and improve core strength and postural control, which aids body alignment. Aside from that, it increases the capacity of balance sensors in the body resulting in less falling.

It relieves anxiety and tension by allowing the mind to relax and the chi (life force) within us to flow freely. Aqua Yoga helps in finding emotional, physical, and mental equilibrium.

It’s a full-body workout incorporating strengthening and stretching poses and motions, deep breathing, and meditation.

Benefits Of Aqua Yoga In Seniors

  • It helps build strength with a smooth resistance from the water
  • Increases flexibility and also improves the functions of the heart and lungs
  • It relieves joint pain as well as arthritis and helps in blood circulation
  • It helps them to balance themselves in the water
  • Provides a sense of accomplishment in their well-being
  • Help lose weight and in metabolism
  • It helps works out the heart’s muscle

Safety Tips When Doing Aqua Yoga

Before starting aqua yoga, you need to consult with your doctor first, especially if you have existing conditions.

  • Please don’t overdo it. If you’re already feeling dizzy or tired, it’s your sign to get out of the water.
  • Don’t go to a deeper part of the pool. Remember to stick to the shallow part.
  • Familiarize yourself with the types of equipment of facilities in the pool.

Lists Of Water Yoga Poses For Beginners

If you’re a beginner at water yoga, you can try some of these poses.

1. The Standing Side Bend

Standing side bend is a typical yoga pose. Completing this motion in the water increases the intensity since you must maintain stability by contracting your core muscles. Try doing this bend with both arms up if you’re up for a challenge. Hold one side for 3 to 5 breaths, then release and switch to the other.

2. The Standing Tree

Standing on one leg in Tree Pose allows you to optimize your sense of balance. Your leg works hard in the water to keep you upright. The ankles, glutes, inner thighs, and quadriceps are all targeted with standing trees. Switch to the other side after holding one side for 10 to 15 breaths.

3. The Half Moon Pose

On dry land, the half-moon is an intermediate stance that can be somewhat difficult. It needs strong legs, abdominals, and a solid sense of balance. But due to the buoyancy of the water, the half-moon pose done in the water is a little easier to do. This motion will necessitate the use of water weights.

  • Start in mountain pose, with your arms extended out to the sides at shoulder level and your weights on the floor.
  • Lightly press the weights against your body.
  • Lift your left foot off and lean to the right until your leg is parallel to the ground.
  • To achieve the pose’s full expression, stack your hips on top of each other. Before doing it on the opposite side, hold for eight to ten breaths.

4. The Floating Boat Pose

The floating boat is a great way to improve your abs. Don’t forget to bring a noodle.

  • Start in a mountain pose, with your hands in front of your shoulders and your noodle between your legs.
  • Press down on the noodle with your arms straight and bend your knees, elevating your feet off the floor.
  • Extend your knees and straighten your legs so that your toes point up to the sky.

If you can’t do the full moon pose, you can stop at number two with bent knees. Then once you build up strength, you can continue to the next.

5. The Warrior III Pose

In the water, Warrior III is a total-body workout. It also requires the use of a water noodle.

  • Begin in mountain pose, with your hands extended in front of you. Then shoulders apart, and your noodle resting on them.
  • Lean forward, hinge at the hips and bring your left leg up behind you as you apply downward pressure on the noodle.
  • Square your hips and flex your foot to point your toes toward the floor.

In this pose, your triceps, lats, abdominals, hamstrings, glutes, and back will benefit. Switch to the opposite side and hold for a minute or up to 10 breaths.

6. The Warrior II Pose

Exhale and bend your right leg and stretch your arms wide and place your feet on the ground. Feel the water’s surface.

7. Flowing, Warrior

Make sure to keep your lower body in a while, letting your upper body and arms flow.

8. Sugarcane

Take a deep breath, then shift your weight slowly into the front foot. Balance yourself while letting your back leg float into the water. Then reach your back and lift your hand forward for a connection between the moon and water.

9. North Star

Stand your feet wider than the hip wide open. Then bring your hands together like a prayer over the head.

10. Big Toe

To achieve this pose, you’ll need to lean on one edge of the pool. Or you can use water noodles. Extend one arm towards the wall or noodle while standing with a straight spine. After that, bend your outer leg and bring your knee to chest level.

Before gripping your toe and straightening the leg, repeat this pose on the other leg while keeping your balance and back straight.

11. The Boat Pose

To perform this pose, you’ll be needing water noodles too. To begin, lay them out lengthwise on your right and left sides. Then start the Navasana stance by grasping both noodles with both hands. Gently press them into the water.

Engage your core muscle and let your legs float in front of you while the noodles sink slowly. And you may feel supported by the water.

12. The Cool Down Pose

Water yoga will refresh your practice. It’s a terrific way to blend some recovery into your routine while focusing on activating your core. It’s done at a much lower intensity than your normal vinyasa flow. Try doing the positions on your own or join a class near your place.

Different Types Of Water-Based Activities

Aside from water yoga, there are also other water-based activities that you can try. Also, these activities are suitable for seniors too.

  • Ai- chi – An activity was usually carried out in shoulder-deep water. It is similar to tai chi and helps build strength in the whole body. It also helps improve your balance and encourages relaxation.
  • Water Pilates – This type of activity uses types of equipment like pool noodles. You can also use rollers, foam, rings, and water weights.
  • Water Aerobics – is done in waist-deep water. It’s a type of resistance training and is usually done with a group. These classes focus on aerobics endurance and a synchronized dance with music.


To conclude, water yoga or aqua yoga is a healthy activity. It offers health benefits and is suitable for seniors too. Also, practicing yoga shows that doing yoga is fun when done with a yoga mat and in the water.

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