22 | Akwa | December 2022 / January 2023 / February 2023 flow and can reduce swelling in the joints. As well, aquatic yoga utilizes relaxation techniques that aid in reducing pain by releasing muscle tension. • Balance Aqua yoga is the preferred proto- col for increasing dynamic and static balance compared to land yoga (Babu and Amrutha 2019). As stated above, buoyancy is key in supporting the body during aqua yoga. Participants can focus on holding challenging poses and using breath control because the water provides them physical assis- tance and stability. Equipment, or the wall, can also be used for additional support when needed. Aquatic yoga uses a variety of pos- tures, arm positions, and feet posi- tions that can all be modified to fit the balance level of the individual. Holding challenging poses for the lower extremity causes the mus- cles to fire differently, enhancing balance and stability. In addition, participants can work the visual, vestibular, and sensorimotor sys- tems to improve balance without the fear of falling on a hard surface. • Isolation and Depression As the body ages and loses some function, individuals begin to develop conditions that may limit their day-to-day life. This can lead to feeling incapacitated and depressed. Studies have shown that risk factors for depression include disabilities, new medi- cal illnesses, poor health status, prior depression, and bereavement (Cole and Dendukuri 2003). The average person over 65 experi- ences many, if not all, of these risk factors. Aquatic yoga classes can relieve some of the stresses of age by promoting a healthier lifestyle and taking the focus away from everyday struggles. Aquatic yoga classes allow participants oppor- tunities to interact and develop friendships. Being around others with similar concerns can encour- age participants to talk about their health issues, which can help reduce stress related to their med- ical concerns. Group classes cre- ate a feeling of belonging and give many participants something to look forward to each week. Creating a Class Many aquatic yoga poses are like those used on land, with variations that adapt the moves to the aquatic environment. Some participants will be able to achieve more challenging positions as the water and equipment used provide elevated levels of assis- tance with less strain on the body. • Breathing Techniques A crucial part of any yoga class is breath awareness. Each movement performed is done in conjunc- tion with the breath. Focusing on the breath allows the release of tension from the mind and body. Becoming conscious of each inha- lation and exhalation will enable one to move rhythmically through the poses with mindfulness. When teaching an aquatic yoga class, remind the participants to fully inhale and exhale as they deepen each movement. Yoga utilizes three breathing techniques: diaphrag- matic, intercostal, and clavicular breathing; combining these three creates the ideal breath flow for the class (Lamb 2004). After entirely exhaling the air in the lungs, one should lower the diaphragm and allow air to reenter the lungs. Next, the intercostal muscles contract as air fills the lungs and the abdomen swells. Finally, the lungs will fill entirely and raise the collar bones. Another type of breath yoga uses is the ujjayi breath. This breath allows individuals to move deeper in poses as it retains heat within the body through constricting muscles in the back of the throat, allowing a stretched and controlled breath. Cue participants to utilize these breathing techniques to increase awareness and decrease tension. As a guideline, perform inhala- tion during expansive, lengthening movements and exhalation during releasing or exertion. • Postural Alignment Postural alignment can change throughout the class, but most aquatic yoga poses require indi- viduals to utilize different aspects of a correct standing posture. This includes standing tall with the head held high and the shoulder blades back and down. The neck, spine, and pelvic girdle should all be in a neutral position. It is very important to engage the core mus- cles to stabilize the body. The feet should be about hip width apart, with the toes pointed forward. This alignment should be referred to throughout class so that partic- ipants can re-adjust their posture. As poses change, so will the upper and lower extremities and postural alignment. Remind participants to keep the core stable and never perform a pose that feels painful or strains the body. • Common Poses Mountain Pose. This is the stand- ing posture discussed in the pos- tural alignment section above. It includes adding the hands down by the sides with palms facing forward. This pose is essential in promoting proper alignment and is considered a foundation pose. In addition, it increases body aware- ness by lengthening the entire body to the crown of the head. The mountain pose is a simple pose that will promote strength in the lower extremity and core, enhancing balance and stability – two important areas to improve in older populations. Chair Pose. Using a narrow stance, the participant squats as if sit- ting into a chair. The arms reach forward and upward as mobility allows. This pose intensifies by dropping the hips deeper toward a position where the thighs are par- allel to the pool bottom, with the torso leaning slightly forward. If this pose becomes too challenging, Aquatic yoga classes allow participants opportunities to interact and develop friendships.
