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Swimming

The coach doing swimming

How to do it

  1. Lie face down, arms long overhead a little wider than your shoulders, palms down, legs long.
  2. Breathe in and reach one arm and the opposite leg away, floating them a little off the mat.
  3. Breathe out and lower. Then the other pair. Head in line, eyes down, hips on the mat.

Common mistakes

  • Lifting too high

    Lifting too high and arching your low back. A little is enough. Reach long, not up.

  • Looking forward

    Head up, looking forward. Keep your neck long and your eyes on the mat.

  • Hips rock

    Hip lifting with the leg. Keep both hips heavy on the mat.

Try it in a session

Pranamo plans a session for you each day, with moves like this one at your level, a voice that talks you through them, and a timer. It is invite-only while we build it.

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