What it does: Most swimming-related injures involve the shoulder area. The position of the arms in this pose helps improve flexibility in the shoulders and keep the rotator cuff muscles strong.
1. Stand comfortably with your hands by your sides. Bend your knees slightly and shift your weight to the left leg. Balancing on this leg, wrap your right leg around until you've hooked it around your lower left calf. Reach it as far as you can without losing your balance.
2. Cross your arms at your elbows, with your right arm under your left. Try (as best you can) to touch your palms together while keeping your fingers pointed upward. Hold for four or five breaths and then repeat, using opposite arms and legs.
What it does: Swimming works the entire body. This pose helps stretch the hamstrings, back, shoulders, wrists, and Achilles tendons.
1. Get on all fours with your hands aligned with your shoulders and knees directly under your hips; the tops of your feet should be on the mat.
2. Inhale, curl your toes under, and spread your fingers. Exhale, raise your tailbone, and push into the mat with your hands. Elongate your spine; straighten your legs.
3. Keeping your head neutral and your back flat, activate the muscles in your arms and legs; push your heels down toward the floor. Hold for four or five breaths.