Yoga originated in India over 5000 years ago, passed on orally from teacher to student. In the 1920’s, archaeologists discovered the Indus civilization, the largest civilization in antiquity, which helped to identify the beginnings of Yoga.

Asana
The word ‘asana’ is a Sanskrit word that can be translated to mean ‘posture’. Asana bring the physical and physiological functions of the body into harmony. There are many known asana in yoga and, including the possible variations of each asana, the number can be rather large. Taking into account the needs and common injuries experienced by competitive swimmers, we have selected some key postures which focus on those specific requirements.

Asana can relax, rejuvenate, strengthen and energize the body. Asanas also have the wonderful ability to sooth tensions, release trapped energy, and improve our sense of well-being.  A typical Asana practice will consist of a series of different asana placed in a logical order. 

Every Asana can affect us on three basic levels depending on how the asana is practiced:

External Level – Here the muscles hold the pose and focus is on attaining the proper geometry of the Asana. The posture is typically held for a few deep breaths.

Internal Level – Here the muscles transfer the weight to the bones allowing the opening of the joints. The posture needs to be held for a few minutes.

Organic Level – The practitioner must hold the pose long enough so that the effects of the alignment reach further to the organs. In order for this to happen the posture is held minimum 3 minutes.

 
Pranayama

Prana – Life force, vital energy
Ayama – extension, manifestation

Control of prana is the regulation of inhalation, exhalation, and elimination or extension of the pause between them.

A normal cycle of inhalation and exhalation, delivers approximately 500 cc air into the body and same amount is also exhaled. The practice of pranayama has been shown to increase this capacity to 4500 cc and with continued practice may reach up to 5500 cc.

Pranayama is the beginning of withdrawal from external engagement of the mind and senses. This practice will help the swimmer elevate their levels of concentration during a race or even during daily practice.  Pranayama can help to calm the mind, improve concentration, positive thinking.