Yoga for Swimmers – Three Poses for the Hips to Enhance Recovery

Recovery is important for swimmers at any level. Incorporating yoga into your training program is a fantastic way to enhance that recovery.

When doing poses that are focused on restoration will activate your parasympathetic nervous system, which is responsible for recovery and restoration. Restorative yoga is meant to be very gentle with a focus on a calming breath.

The following three poses are perfect to include in any yoga for swimmers practice to enhance recovery.

Reclined Butterfly Pose with Cactus Arms


  • Start lying flat on your back
  • Bring the soles of your feet together and your knees out wide
  • Bring your arms into cactus (90° at the elbows and shoulders)
  • Allow the arms to come onto the ground or towards the ground
    • If the arms do not reach the ground you can place yoga blocks, blankets or cushions under the arms


Yoga for Swimmers

Figure Four


  • Start in a back bridge prep (on your back with the soles of your feet flat on the ground hip distance apart)
  • On an inhale place your left ankle on your right thigh
  • On an exhale externally rotate your left hip bringing your left knee away from your body
    • If this is enough intensity keep your foot on the ground
  • On an inhale bring your right knee in towards your chest
  • Reach through your legs with your left hand while bringing your right hand to the outside of your right leg and hold onto the back of your right thigh or the front of the right shin


Yoga for Swimmers

Yoga for Swimmers

Figure Four Twist


  • Start in a back bridge prep (on your back with the soles of your feet flat on the ground hip distance apart)
  • Bring your arms out wide like airplanes wings with the arms on the ground palms down
  • On an inhale place your left ankle on your right thigh
  • On an exhale drop your right knee and left foot to the right side turning your head to the left
  • Keep your left knee pointed towards the sky


Yoga for Swimmers

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About Jeff Grace

Jeff Grace

Jeff is a 500 hour registered yoga teacher who holds diplomas in Coaching (Douglas College) and High Performance Coaching (National Coaching Institute - Calgary). He has a background of over 20 years in the coaching profession, where he has used a unique and proven teaching methodology to help many achieve their …

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